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  6. Spinach raw vs. Winter melon

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

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Significant differences between spinach raw and winter melon

  • The amount of vitamin A, folate, manganese, iron, vitamin C, magnesium, potassium, vitamin B6, copper, and calcium in spinach raw is higher than in winter melon.
  • Spinach raw covers your daily vitamin A needs 188% more than winter melon.
  • Winter melon has 93 times less potassium than spinach raw. Spinach raw has 558mg of potassium, while winter melon has 6mg.

Specific food types used in this comparison are Spinach, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Spinach raw vs Winter 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +690%
Contains more CalciumCalcium +421.1%
Contains more PotassiumPotassium +9200%
Contains more IronIron +577.5%
Contains more CopperCopper +465.2%
Contains more PhosphorusPhosphorus +157.9%
Contains less SodiumSodium -28.8%
Contains more ManganeseManganese +1446.6%
Contains more SeleniumSelenium +400%
Contains more ZincZinc +15.1%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146%
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8%
Contains more Vitamin CVitamin C +116.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B6Vitamin B6 +457.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3780%
Contains more Vitamin B5Vitamin B5 +104.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Winter melon DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 0µg 52%
Folate 194µg 5µg 47%
Manganese 0.897mg 0.058mg 36%
Iron 2.71mg 0.4mg 29%
Vitamin C 28.1mg 13mg 17%
Magnesium 79mg 10mg 16%
Potassium 558mg 6mg 16%
Vitamin E 2.03mg 14%
Copper 0.13mg 0.023mg 12%
Vitamin B6 0.195mg 0.035mg 12%
Calcium 99mg 19mg 8%
Vitamin B2 0.189mg 0.11mg 6%
Protein 2.86g 0.4g 5%
Phosphorus 49mg 19mg 4%
Choline 19.3mg 4%
Fiber 2.2g 2.9g 3%
Vitamin B1 0.078mg 0.04mg 3%
Vitamin B3 0.724mg 0.4mg 2%
Calories 23kcal 13kcal 1%
Zinc 0.53mg 0.61mg 1%
Sodium 79mg 111mg 1%
Selenium 1µg 0.2µg 1%
Vitamin B5 0.065mg 0.133mg 1%
Polyunsaturated fat 0.165g 0.087g 1%
Fats 0.39g 0.2g 0%
Net carbs 1.43g 0.1g N/A
Carbs 3.63g 3g 0%
Sugar 0.42g N/A
Saturated fat 0.063g 0.016g 0%
Monounsaturated fat 0.01g 0.037g 0%
Tryptophan 0.039mg 0.002mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0.009mg 0%
Methionine 0.053mg 0.003mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +615%
Contains more FatsFats +95%
Contains more CarbsCarbs +21%
Contains more OtherOther +473.3%
~equal in Water ~96.1g

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Poly. FatPolyunsaturated fat +89.7%
Contains less Sat. FatSaturated fat -74.6%
Contains more Mono. FatMonounsaturated fat +270%

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.