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Spinach raw vs. Horned melon — In-Depth Nutrition Comparison

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How are spinach raw and horned melon different?

  • Spinach raw is higher than horned melon in vitamin A, folate, manganese, vitamin C, iron, vitamin B2, potassium, copper, vitamin B6, and magnesium.
  • Spinach raw covers your daily need for vitamin A, 185% more than horned melon.
  • Spinach raw contains 65 times more folate than horned melon. Spinach raw contains 194µg of folate, while horned melon contains 3µg.
  • Horned melon has a higher glycemic index (48) than spinach raw (32).

Spinach, raw and Horned melon (Kiwano) types were used in this article.

Infographic

Spinach raw vs Horned melon infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3.9% 11% 42% 6.7% 13% 16% 0.26% 5.1% 0%
Contains more MagnesiumMagnesium +97.5%
Contains more CalciumCalcium +661.5%
Contains more PotassiumPotassium +353.7%
Contains more IronIron +139.8%
Contains more CopperCopper +550%
Contains more PhosphorusPhosphorus +32.4%
Contains more ManganeseManganese +2200%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -97.5%
~equal in Zinc ~0.48mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 18% 2.3% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +430.2%
Contains more Vitamin AVitamin A +6600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +212%
Contains more Vitamin B2Vitamin B2 +1160%
Contains more Vitamin B3Vitamin B3 +28.1%
Contains more Vitamin B6Vitamin B6 +209.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6366.7%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +181.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
Contains more ProteinProtein +60.7%
Contains more OtherOther +300%
Contains more FatsFats +223.1%
Contains more CarbsCarbs +108.3%
~equal in Water ~88.97g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Horned melon
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Spinach raw Horned melon DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 7µg 51%
Folate 194µg 3µg 48%
Manganese 0.897mg 0.039mg 37%
Vitamin C 28.1mg 5.3mg 25%
Iron 2.71mg 1.13mg 20%
Vitamin E 2.03mg 14%
Vitamin B2 0.189mg 0.015mg 13%
Potassium 558mg 123mg 13%
Copper 0.13mg 0.02mg 12%
Vitamin B6 0.195mg 0.063mg 10%
Fiber 2.2g 9%
Calcium 99mg 13mg 9%
Magnesium 79mg 40mg 9%
Choline 19.3mg 4%
Vitamin B1 0.078mg 0.025mg 4%
Sodium 79mg 2mg 3%
Vitamin B5 0.065mg 0.183mg 2%
Phosphorus 49mg 37mg 2%
Selenium 1µg 2%
Protein 2.86g 1.78g 2%
Polyunsaturated fat 0.165g 1%
Calories 23kcal 44kcal 1%
Vitamin B3 0.724mg 0.565mg 1%
Carbs 3.63g 7.56g 1%
Fats 0.39g 1.26g 1%
Net carbs 1.43g 7.56g N/A
Sugar 0.42g N/A
Zinc 0.53mg 0.48mg 0%
Saturated fat 0.063g 0%
Monounsaturated fat 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Horned melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
137%
Spinach raw
5%
Horned melon
Minerals Daily Need Coverage Score
45%
Spinach raw
13%
Horned melon

Comparison summary

Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 16)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 77mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.063g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.