Side-by-Side Comparison

Cantaloupe (Muskmelon) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cantaloupe melon cut in half revealing orange seed cavity and fragrant flesh

fruits

Cantaloupe (Muskmelon)

34Calories

0.8Protein

0.9Fiber

36.7Vit C

View Details

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-32%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 34 kcal, 11 kcal less).

Higher Protein

+240%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 0.84 g in Cantaloupe (Muskmelon) (+2.0 g, +240%).

Higher Dietary Fiber

+144%

Spinach (Raw)

Spinach (Raw) provides 2.2 g vs 0.90 g in Cantaloupe (Muskmelon) (+1.3 g, +144%).

Higher Vitamin C

+31%

Cantaloupe (Muskmelon)

Cantaloupe (Muskmelon) provides 36.7 mg vs 28.1 mg in Spinach (Raw) (+8.6 mg, +31%).

Comparing per 100 g standard edible portion.

Nutrient

Cantaloupe (Muskmelon)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

34 kcal2% DV

Spinach (Raw)

23 kcal1% DV

Cantaloupe (Muskmelon) provides 34 kcal vs 23 kcal in Spinach (Raw) (+11 kcal, +48%).

ProteinSpinach (Raw) higher

Cantaloupe (Muskmelon)

0.84 g2% DV

Spinach (Raw)

2.9 g6% DV

Spinach (Raw) provides 2.9 g vs 0.84 g in Cantaloupe (Muskmelon) (+2.0 g, +240%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

8.2 g3% DV

Spinach (Raw)

3.6 g1% DV

Cantaloupe (Muskmelon) provides 8.2 g vs 3.6 g in Spinach (Raw) (+4.5 g, +125%).

Dietary FiberSpinach (Raw) higher

Cantaloupe (Muskmelon)

0.90 g3% DV

Spinach (Raw)

2.2 g8% DV

Spinach (Raw) provides 2.2 g vs 0.90 g in Cantaloupe (Muskmelon) (+1.3 g, +144%).

Total FatSpinach (Raw) higher

Cantaloupe (Muskmelon)

0.19 g

Spinach (Raw)

0.39 g1% DV

Spinach (Raw) provides 0.39 g vs 0.19 g in Cantaloupe (Muskmelon) (+0.20 g, +105%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

7.9 g16% DV

Spinach (Raw)

0.42 g1% DV

Cantaloupe (Muskmelon) provides 7.9 g vs 0.42 g in Spinach (Raw) (+7.4 g, +1771%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

36.7 mg41% DV

Spinach (Raw)

28.1 mg31% DV

Cantaloupe (Muskmelon) provides 36.7 mg vs 28.1 mg in Spinach (Raw) (+8.6 mg, +31%).

Vitamin A (RAE)Spinach (Raw) higher

Cantaloupe (Muskmelon)

169 µg19% DV

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 169 µg in Cantaloupe (Muskmelon) (+300 µg, +178%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Spinach (Raw)

0 µg

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Cantaloupe (Muskmelon)

0.05 mg

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.05 mg in Cantaloupe (Muskmelon) (+2.0 mg, +3960%).

Vitamin KSpinach (Raw) higher

Cantaloupe (Muskmelon)

2.5 µg2% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 2.5 µg in Cantaloupe (Muskmelon) (+480 µg, +19216%).

Folate (DFE)Spinach (Raw) higher

Cantaloupe (Muskmelon)

21 µg5% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 21 µg in Cantaloupe (Muskmelon) (+173 µg, +824%).

Thiamin (Vitamin B1)Similar

Cantaloupe (Muskmelon)

0.04 mg3% DV

Spinach (Raw)

0.08 mg7% DV

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Cantaloupe (Muskmelon)

0.02 mg1% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.02 mg).

Niacin (Vitamin B3)Similar

Cantaloupe (Muskmelon)

0.73 mg5% DV

Spinach (Raw)

0.72 mg5% DV

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of niacin (vitamin b3) (0.73 mg).

Pantothenic Acid (B5)Similar

Cantaloupe (Muskmelon)

0.11 mg2% DV

Spinach (Raw)

0.07 mg1% DV

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of pantothenic acid (b5) (0.11 mg).

Vitamin B6Spinach (Raw) higher

Cantaloupe (Muskmelon)

0.07 mg4% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.07 mg).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Spinach (Raw)

0 µg

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Cantaloupe (Muskmelon)

16.0 mg1% DV

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 16.0 mg in Cantaloupe (Muskmelon) (+63.0 mg, +394%).

PotassiumSpinach (Raw) higher

Cantaloupe (Muskmelon)

267 mg6% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 267 mg in Cantaloupe (Muskmelon) (+291 mg, +109%).

CalciumSpinach (Raw) higher

Cantaloupe (Muskmelon)

9.0 mg1% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 9.0 mg in Cantaloupe (Muskmelon) (+90.0 mg, +1000%).

IronSpinach (Raw) higher

Cantaloupe (Muskmelon)

0.21 mg1% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 0.21 mg in Cantaloupe (Muskmelon) (+2.5 mg, +1190%).

MagnesiumSpinach (Raw) higher

Cantaloupe (Muskmelon)

12.0 mg3% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 12.0 mg in Cantaloupe (Muskmelon) (+67.0 mg, +558%).

PhosphorusSpinach (Raw) higher

Cantaloupe (Muskmelon)

15.0 mg1% DV

Spinach (Raw)

49.0 mg4% DV

Spinach (Raw) provides 49.0 mg vs 15.0 mg in Cantaloupe (Muskmelon) (+34.0 mg, +227%).

ZincSpinach (Raw) higher

Cantaloupe (Muskmelon)

0.18 mg2% DV

Spinach (Raw)

0.53 mg5% DV

Spinach (Raw) provides 0.53 mg vs 0.18 mg in Cantaloupe (Muskmelon) (+0.35 mg, +194%).

Lipids1 nutrients

Saturated FatSimilar

Cantaloupe (Muskmelon)

0.05 g

Spinach (Raw)

0.06 g

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of saturated fat (0.05 g).

Nutrient

Cantaloupe (Muskmelon)160 g (1 cup diced (160 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

54 kcal3% DV

Spinach (Raw)

7 kcal

Cantaloupe (Muskmelon) provides 54 kcal vs 7 kcal in Spinach (Raw) (+48 kcal, +688%).

ProteinCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.3 g3% DV

Spinach (Raw)

0.86 g2% DV

Cantaloupe (Muskmelon) provides 1.3 g vs 0.86 g in Spinach (Raw) (+0.49 g, +57%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

13.1 g5% DV

Spinach (Raw)

1.1 g

Cantaloupe (Muskmelon) provides 13.1 g vs 1.1 g in Spinach (Raw) (+12.0 g, +1099%).

Dietary FiberCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.4 g5% DV

Spinach (Raw)

0.66 g2% DV

Cantaloupe (Muskmelon) provides 1.4 g vs 0.66 g in Spinach (Raw) (+0.78 g, +118%).

Total FatCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.30 g

Spinach (Raw)

0.12 g

Cantaloupe (Muskmelon) provides 0.30 g vs 0.12 g in Spinach (Raw) (+0.19 g, +160%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

12.6 g25% DV

Spinach (Raw)

0.13 g

Cantaloupe (Muskmelon) provides 12.6 g vs 0.13 g in Spinach (Raw) (+12.5 g, +9881%).

Vitamins12 nutrients

Vitamin CCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

58.7 mg65% DV

Spinach (Raw)

8.4 mg9% DV

Cantaloupe (Muskmelon) provides 58.7 mg vs 8.4 mg in Spinach (Raw) (+50.3 mg, +597%).

Vitamin A (RAE)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

270 µg30% DV

Spinach (Raw)

141 µg16% DV

Cantaloupe (Muskmelon) provides 270 µg vs 141 µg in Spinach (Raw) (+130 µg, +92%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Spinach (Raw)

0 µg

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Cantaloupe (Muskmelon)

0.08 mg1% DV

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.08 mg in Cantaloupe (Muskmelon) (+0.53 mg, +661%).

Vitamin KSpinach (Raw) higher

Cantaloupe (Muskmelon)

4.0 µg3% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 4.0 µg in Cantaloupe (Muskmelon) (+141 µg, +3522%).

Folate (DFE)Spinach (Raw) higher

Cantaloupe (Muskmelon)

34 µg8% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 34 µg in Cantaloupe (Muskmelon) (+25 µg, +73%).

Thiamin (Vitamin B1)Similar

Cantaloupe (Muskmelon)

0.07 mg5% DV

Spinach (Raw)

0.02 mg2% DV

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Cantaloupe (Muskmelon)

0.03 mg2% DV

Spinach (Raw)

0.06 mg4% DV

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

1.2 mg7% DV

Spinach (Raw)

0.22 mg1% DV

Cantaloupe (Muskmelon) provides 1.2 mg vs 0.22 mg in Spinach (Raw) (+0.96 mg, +441%).

Pantothenic Acid (B5)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.17 mg3% DV

Spinach (Raw)

0.02 mg

Cantaloupe (Muskmelon) provides slightly more pantothenic acid (b5) (0.17 mg vs 0.02 mg).

Vitamin B6Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.12 mg7% DV

Spinach (Raw)

0.06 mg3% DV

Cantaloupe (Muskmelon) provides slightly more vitamin b6 (0.12 mg vs 0.06 mg).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Spinach (Raw)

0 µg

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

25.6 mg1% DV

Spinach (Raw)

23.7 mg1% DV

Cantaloupe (Muskmelon) provides 25.6 mg vs 23.7 mg in Spinach (Raw) (+1.9 mg, +8%).

PotassiumCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

427 mg9% DV

Spinach (Raw)

167 mg4% DV

Cantaloupe (Muskmelon) provides 427 mg vs 167 mg in Spinach (Raw) (+260 mg, +155%).

CalciumSpinach (Raw) higher

Cantaloupe (Muskmelon)

14.4 mg1% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 14.4 mg in Cantaloupe (Muskmelon) (+15.3 mg, +106%).

IronSpinach (Raw) higher

Cantaloupe (Muskmelon)

0.34 mg2% DV

Spinach (Raw)

0.81 mg5% DV

Spinach (Raw) provides 0.81 mg vs 0.34 mg in Cantaloupe (Muskmelon) (+0.48 mg, +142%).

MagnesiumSpinach (Raw) higher

Cantaloupe (Muskmelon)

19.2 mg5% DV

Spinach (Raw)

23.7 mg6% DV

Spinach (Raw) provides 23.7 mg vs 19.2 mg in Cantaloupe (Muskmelon) (+4.5 mg, +23%).

PhosphorusCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

24.0 mg2% DV

Spinach (Raw)

14.7 mg1% DV

Cantaloupe (Muskmelon) provides 24.0 mg vs 14.7 mg in Spinach (Raw) (+9.3 mg, +63%).

ZincCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.29 mg3% DV

Spinach (Raw)

0.16 mg1% DV

Cantaloupe (Muskmelon) provides 0.29 mg vs 0.16 mg in Spinach (Raw) (+0.13 mg, +81%).

Lipids1 nutrients

Saturated FatCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.08 g

Spinach (Raw)

0.02 g

Cantaloupe (Muskmelon) provides slightly more saturated fat (0.08 g vs 0.02 g).

Nutrient

Cantaloupe (Muskmelon)Amount per 100 kcal (294 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Cantaloupe (Muskmelon)

2.5 g5% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 2.5 g in Cantaloupe (Muskmelon) (+10.0 g, +404%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

24.0 g9% DV

Spinach (Raw)

15.8 g6% DV

Cantaloupe (Muskmelon) provides 24.0 g vs 15.8 g in Spinach (Raw) (+8.2 g, +52%).

Dietary FiberSpinach (Raw) higher

Cantaloupe (Muskmelon)

2.6 g9% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 2.6 g in Cantaloupe (Muskmelon) (+6.9 g, +262%).

Total FatSpinach (Raw) higher

Cantaloupe (Muskmelon)

0.56 g1% DV

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 0.56 g in Cantaloupe (Muskmelon) (+1.1 g, +204%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

23.1 g46% DV

Spinach (Raw)

1.8 g4% DV

Cantaloupe (Muskmelon) provides 23.1 g vs 1.8 g in Spinach (Raw) (+21.3 g, +1165%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Cantaloupe (Muskmelon)

108 mg120% DV

Spinach (Raw)

122 mg136% DV

Spinach (Raw) provides 122 mg vs 108 mg in Cantaloupe (Muskmelon) (+14.3 mg, +13%).

Vitamin A (RAE)Spinach (Raw) higher

Cantaloupe (Muskmelon)

497 µg55% DV

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 497 µg in Cantaloupe (Muskmelon) (+1,543 µg, +311%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Spinach (Raw)

0 µg

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Cantaloupe (Muskmelon)

0.15 mg1% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.15 mg in Cantaloupe (Muskmelon) (+8.7 mg, +5907%).

Vitamin KSpinach (Raw) higher

Cantaloupe (Muskmelon)

7.4 µg6% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 7.4 µg in Cantaloupe (Muskmelon) (+2,093 µg, +28480%).

Folate (DFE)Spinach (Raw) higher

Cantaloupe (Muskmelon)

62 µg15% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 62 µg in Cantaloupe (Muskmelon) (+782 µg, +1267%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Cantaloupe (Muskmelon)

0.12 mg10% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.12 mg in Cantaloupe (Muskmelon) (+0.22 mg, +181%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Cantaloupe (Muskmelon)

0.06 mg4% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.06 mg in Cantaloupe (Muskmelon) (+0.77 mg, +1372%).

Niacin (Vitamin B3)Spinach (Raw) higher

Cantaloupe (Muskmelon)

2.2 mg13% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 2.2 mg in Cantaloupe (Muskmelon) (+0.99 mg, +46%).

Pantothenic Acid (B5)Similar

Cantaloupe (Muskmelon)

0.31 mg6% DV

Spinach (Raw)

0.28 mg6% DV

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of pantothenic acid (b5) (0.31 mg).

Vitamin B6Spinach (Raw) higher

Cantaloupe (Muskmelon)

0.21 mg12% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.21 mg in Cantaloupe (Muskmelon) (+0.64 mg, +301%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Spinach (Raw)

0 µg

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Cantaloupe (Muskmelon)

47.0 mg2% DV

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 47.0 mg in Cantaloupe (Muskmelon) (+297 mg, +631%).

PotassiumSpinach (Raw) higher

Cantaloupe (Muskmelon)

785 mg17% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 785 mg in Cantaloupe (Muskmelon) (+1,642 mg, +209%).

CalciumSpinach (Raw) higher

Cantaloupe (Muskmelon)

26.5 mg2% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 26.5 mg in Cantaloupe (Muskmelon) (+404 mg, +1528%).

IronSpinach (Raw) higher

Cantaloupe (Muskmelon)

0.62 mg3% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 0.62 mg in Cantaloupe (Muskmelon) (+11.2 mg, +1809%).

MagnesiumSpinach (Raw) higher

Cantaloupe (Muskmelon)

35.3 mg8% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 35.3 mg in Cantaloupe (Muskmelon) (+308 mg, +874%).

PhosphorusSpinach (Raw) higher

Cantaloupe (Muskmelon)

44.1 mg4% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 44.1 mg in Cantaloupe (Muskmelon) (+169 mg, +383%).

ZincSpinach (Raw) higher

Cantaloupe (Muskmelon)

0.53 mg5% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.53 mg in Cantaloupe (Muskmelon) (+1.8 mg, +336%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Cantaloupe (Muskmelon)

0.15 g1% DV

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.15 g in Cantaloupe (Muskmelon) (+0.12 g, +83%).

Nutrient

Cantaloupe (Muskmelon)Normalized to 300 kcal (882 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cantaloupe (Muskmelon)

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Cantaloupe (Muskmelon)

7.4 g15% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 7.4 g in Cantaloupe (Muskmelon) (+29.9 g, +403%).

CarbohydratesCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

72.0 g26% DV

Spinach (Raw)

47.3 g17% DV

Cantaloupe (Muskmelon) provides 72.0 g vs 47.3 g in Spinach (Raw) (+24.6 g, +52%).

Dietary FiberSpinach (Raw) higher

Cantaloupe (Muskmelon)

7.9 g28% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 7.9 g in Cantaloupe (Muskmelon) (+20.8 g, +261%).

Total FatSpinach (Raw) higher

Cantaloupe (Muskmelon)

1.7 g2% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 1.7 g in Cantaloupe (Muskmelon) (+3.4 g, +203%).

Total SugarsCantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

69.3 g139% DV

Spinach (Raw)

5.5 g11% DV

Cantaloupe (Muskmelon) provides 69.3 g vs 5.5 g in Spinach (Raw) (+63.8 g, +1166%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Cantaloupe (Muskmelon)

324 mg360% DV

Spinach (Raw)

366 mg407% DV

Spinach (Raw) provides 366 mg vs 324 mg in Cantaloupe (Muskmelon) (+42.7 mg, +13%).

Vitamin A (RAE)Spinach (Raw) higher

Cantaloupe (Muskmelon)

1,491 µg166% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 1,491 µg in Cantaloupe (Muskmelon) (+4,625 µg, +310%).

Vitamin DSimilar

Cantaloupe (Muskmelon)

0 µg

Spinach (Raw)

0 µg

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Cantaloupe (Muskmelon)

0.44 mg3% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 0.44 mg in Cantaloupe (Muskmelon) (+26.0 mg, +5903%).

Vitamin KSpinach (Raw) higher

Cantaloupe (Muskmelon)

22 µg18% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 22 µg in Cantaloupe (Muskmelon) (+6,275 µg, +28458%).

Folate (DFE)Spinach (Raw) higher

Cantaloupe (Muskmelon)

185 µg46% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 185 µg in Cantaloupe (Muskmelon) (+2,345 µg, +1266%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Cantaloupe (Muskmelon)

0.36 mg30% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.36 mg in Cantaloupe (Muskmelon) (+0.66 mg, +181%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Cantaloupe (Muskmelon)

0.17 mg13% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.17 mg in Cantaloupe (Muskmelon) (+2.3 mg, +1371%).

Niacin (Vitamin B3)Spinach (Raw) higher

Cantaloupe (Muskmelon)

6.5 mg40% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 6.5 mg in Cantaloupe (Muskmelon) (+3.0 mg, +46%).

Pantothenic Acid (B5)Cantaloupe (Muskmelon) higher

Cantaloupe (Muskmelon)

0.93 mg19% DV

Spinach (Raw)

0.85 mg17% DV

Cantaloupe (Muskmelon) provides 0.93 mg vs 0.85 mg in Spinach (Raw) (+0.08 mg, +9%).

Vitamin B6Spinach (Raw) higher

Cantaloupe (Muskmelon)

0.64 mg37% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.64 mg in Cantaloupe (Muskmelon) (+1.9 mg, +300%).

Vitamin B12Similar

Cantaloupe (Muskmelon)

0 µg

Spinach (Raw)

0 µg

Both Cantaloupe (Muskmelon) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Cantaloupe (Muskmelon)

141 mg6% DV

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 141 mg in Cantaloupe (Muskmelon) (+889 mg, +630%).

PotassiumSpinach (Raw) higher

Cantaloupe (Muskmelon)

2,355 mg50% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 2,355 mg in Cantaloupe (Muskmelon) (+4,921 mg, +209%).

CalciumSpinach (Raw) higher

Cantaloupe (Muskmelon)

79.4 mg6% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 79.4 mg in Cantaloupe (Muskmelon) (+1,212 mg, +1526%).

IronSpinach (Raw) higher

Cantaloupe (Muskmelon)

1.9 mg10% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 1.9 mg in Cantaloupe (Muskmelon) (+33.5 mg, +1808%).

MagnesiumSpinach (Raw) higher

Cantaloupe (Muskmelon)

106 mg25% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 106 mg in Cantaloupe (Muskmelon) (+924 mg, +873%).

PhosphorusSpinach (Raw) higher

Cantaloupe (Muskmelon)

132 mg11% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 132 mg in Cantaloupe (Muskmelon) (+507 mg, +383%).

ZincSpinach (Raw) higher

Cantaloupe (Muskmelon)

1.6 mg14% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 1.6 mg in Cantaloupe (Muskmelon) (+5.3 mg, +335%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Cantaloupe (Muskmelon)

0.45 g2% DV

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.45 g in Cantaloupe (Muskmelon) (+0.37 g, +83%).

Cantaloupe (Muskmelon) vs Spinach (Raw)

Cantaloupe (Muskmelon)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary