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  6. Spinach vs. Winter melon

Spinach vs. Winter melon — In-Depth Nutrition Comparison

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Differences between Spinach and Winter melon

  • Winter melon contains less Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Copper, Vitamin B6, Potassium, Calcium, and Vitamin B2 than Spinach.
  • Spinach's daily need coverage for Vitamin A RAE is 58% higher.
  • Winter melon contains 78 times less Potassium than Spinach. Spinach contains 466mg of Potassium, while Winter melon contains 6mg.

The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), raw.

Infographic

Spinach 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.
Spinach
Spinach
10
:
0
Winter melon
Winter melon
Contains more Calcium +615.8%
Contains more Iron +792.5%
Contains more Magnesium +770%
Contains more Phosphorus +194.7%
Contains more Potassium +7666.7%
Contains less Sodium -36.9%
Contains more Zinc +24.6%
Contains more Copper +656.5%
Contains more Manganese +1512.1%
Contains more Selenium +650%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +615.8%
Contains more Iron +792.5%
Contains more Magnesium +770%
Contains more Phosphorus +194.7%
Contains more Potassium +7666.7%
Contains less Sodium -36.9%
Contains more Zinc +24.6%
Contains more Copper +656.5%
Contains more Manganese +1512.1%
Contains more Selenium +650%

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.
Spinach
Spinach
9
:
1
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +114.5%
Contains more Vitamin B3 +22.5%
Contains more Vitamin B6 +591.4%
Contains more Folate +2820%
Contains more Vitamin C +32.7%
Equal in Vitamin B5 - 0.133
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +114.5%
Contains more Vitamin B3 +22.5%
Contains more Vitamin B6 +591.4%
Contains more Folate +2820%
Contains more Vitamin C +32.7%
Equal in Vitamin B5 - 0.133

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Winter melon
Winter melon
Contains more Protein +642.5%
Contains more Fats +30%
Contains more Carbs +25%
Contains more Other +503.3%
Equal in Water - 96.1
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +642.5%
Contains more Fats +30%
Contains more Carbs +25%
Contains more Other +503.3%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Winter melon
Winter melon
Contains more Polyunsaturated fat +25.3%
Contains less Saturated Fat -62.8%
Contains more Monounsaturated Fat +516.7%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Polyunsaturated fat +25.3%
Contains less Saturated Fat -62.8%
Contains more Monounsaturated Fat +516.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Winter melon Opinion
Net carbs 1.35g 0.1g Spinach
Protein 2.97g 0.4g Spinach
Fats 0.26g 0.2g Spinach
Carbs 3.75g 3g Spinach
Calories 23kcal 13kcal Spinach
Sugar 0.43g Winter melon
Fiber 2.4g 2.9g Winter melon
Calcium 136mg 19mg Spinach
Iron 3.57mg 0.4mg Spinach
Magnesium 87mg 10mg Spinach
Phosphorus 56mg 19mg Spinach
Potassium 466mg 6mg Spinach
Sodium 70mg 111mg Spinach
Zinc 0.76mg 0.61mg Spinach
Copper 0.174mg 0.023mg Spinach
Manganese 0.935mg 0.058mg Spinach
Selenium 1.5µg 0.2µg Spinach
Vitamin A 10481IU 0IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 9.8mg 13mg Winter melon
Vitamin B1 0.095mg 0.04mg Spinach
Vitamin B2 0.236mg 0.11mg Spinach
Vitamin B3 0.49mg 0.4mg Spinach
Vitamin B5 0.145mg 0.133mg Spinach
Vitamin B6 0.242mg 0.035mg Spinach
Folate 146µg 5µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg 0.002mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg 0.009mg Spinach
Methionine 0.055mg 0.003mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g 0.016g Winter melon
Monounsaturated Fat 0.006g 0.037g Winter melon
Polyunsaturated fat 0.109g 0.087g Spinach

Which food is preferable for your diet?

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

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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
183%
Spinach
9%
Winter melon
Minerals Daily Need Coverage Score
52%
Spinach
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.43g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 41mg)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.