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  6. Spinach raw vs. Melon

Spinach raw vs. Melon — In-Depth Nutrition Comparison

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Significant differences between spinach raw and melon

  • The amount of vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, vitamin B2, potassium, and calcium in spinach raw is higher than in melon.
  • Spinach raw covers your daily vitamin K needs 400% more than melon.
  • Melon has a higher glycemic index. The glycemic index of melon is 62, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Spinach, raw and Melons, casaba, raw.

Infographic

Spinach raw vs 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%
Melon
Melon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more MagnesiumMagnesium +618.2%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +206.6%
Contains more IronIron +697.1%
Contains more CopperCopper +116.7%
Contains more ZincZinc +657.1%
Contains more PhosphorusPhosphorus +880%
Contains more ManganeseManganese +2462.9%
Contains more SeleniumSelenium +150%
Contains less SodiumSodium -88.6%

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%
Melon
Melon
1
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin CVitamin C +28.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3960%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +509.7%
Contains more Vitamin B3Vitamin B3 +212.1%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more Vitamin KVitamin K +19216%
Contains more FolateFolate +2325%
Contains more CholineCholine +153.9%
Contains more Vitamin B5Vitamin B5 +29.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Melon DV% diff.
Vitamin K 482.9µg 2.5µg 400%
Vitamin A 469µg 0µg 52%
Folate 194µg 8µg 47%
Manganese 0.897mg 0.035mg 37%
Iron 2.71mg 0.34mg 30%
Magnesium 79mg 11mg 16%
Vitamin E 2.03mg 0.05mg 13%
Vitamin B2 0.189mg 0.031mg 12%
Potassium 558mg 182mg 11%
Calcium 99mg 11mg 9%
Copper 0.13mg 0.06mg 8%
Vitamin C 28.1mg 21.8mg 7%
Phosphorus 49mg 5mg 6%
Fiber 2.2g 0.9g 5%
Vitamin B1 0.078mg 0.015mg 5%
Zinc 0.53mg 0.07mg 4%
Protein 2.86g 1.11g 4%
Sodium 79mg 9mg 3%
Vitamin B3 0.724mg 0.232mg 3%
Vitamin B6 0.195mg 0.163mg 2%
Choline 19.3mg 7.6mg 2%
Carbs 3.63g 6.58g 1%
Selenium 1µg 0.4µg 1%
Polyunsaturated fat 0.165g 0.039g 1%
Calories 23kcal 28kcal 0%
Fats 0.39g 0.1g 0%
Net carbs 1.43g 5.68g N/A
Sugar 0.42g 5.69g N/A
Vitamin B5 0.065mg 0.084mg 0%
Saturated fat 0.063g 0.025g 0%
Monounsaturated fat 0.01g 0.002g 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%

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
Melon
Melon
2
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more ProteinProtein +157.7%
Contains more FatsFats +290%
Contains more OtherOther +377.8%
Contains more CarbsCarbs +81.3%
~equal in Water ~91.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Melon
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +323.1%
Contains less Sat. FatSaturated fat -60.3%

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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.