Side-by-Side Comparison

Spinach (Raw) vs Watermelon

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

fruits

Watermelon

30Calories

0.6Protein

0.4Fiber

8.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-23%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 30 kcal, 7 kcal less).

Higher Protein

+369%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 0.61 g in Watermelon (+2.3 g, +369%).

Higher Dietary Fiber

+450%

Spinach (Raw)

Spinach (Raw) provides 2.2 g vs 0.40 g in Watermelon (+1.8 g, +450%).

Higher Vitamin C

+247%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 8.1 mg in Watermelon (+20.0 mg, +247%).

Comparing per 100 g standard edible portion.

Nutrient

Spinach (Raw)100 g edible portion

Watermelon100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Watermelon higher

Spinach (Raw)

23 kcal1% DV

Watermelon

30 kcal2% DV

Watermelon provides 30 kcal vs 23 kcal in Spinach (Raw) (+7 kcal, +30%).

ProteinSpinach (Raw) higher

Spinach (Raw)

2.9 g6% DV

Watermelon

0.61 g1% DV

Spinach (Raw) provides 2.9 g vs 0.61 g in Watermelon (+2.3 g, +369%).

CarbohydratesWatermelon higher

Spinach (Raw)

3.6 g1% DV

Watermelon

7.6 g3% DV

Watermelon provides 7.6 g vs 3.6 g in Spinach (Raw) (+3.9 g, +108%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

2.2 g8% DV

Watermelon

0.40 g1% DV

Spinach (Raw) provides 2.2 g vs 0.40 g in Watermelon (+1.8 g, +450%).

Total FatSpinach (Raw) higher

Spinach (Raw)

0.39 g1% DV

Watermelon

0.15 g

Spinach (Raw) provides 0.39 g vs 0.15 g in Watermelon (+0.24 g, +160%).

Total SugarsWatermelon higher

Spinach (Raw)

0.42 g1% DV

Watermelon

6.2 g12% DV

Watermelon provides 6.2 g vs 0.42 g in Spinach (Raw) (+5.8 g, +1376%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

28.1 mg31% DV

Watermelon

8.1 mg9% DV

Spinach (Raw) provides 28.1 mg vs 8.1 mg in Watermelon (+20.0 mg, +247%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

469 µg52% DV

Watermelon

28 µg3% DV

Spinach (Raw) provides 469 µg vs 28 µg in Watermelon (+441 µg, +1575%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Watermelon

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

2.0 mg14% DV

Watermelon

0.05 mg

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

Vitamin KSpinach (Raw) higher

Spinach (Raw)

483 µg402% DV

Watermelon

0.1 µg

Spinach (Raw) provides 483 µg vs 0.1 µg in Watermelon (+483 µg, +482800%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

194 µg49% DV

Watermelon

3.0 µg1% DV

Spinach (Raw) provides 194 µg vs 3.0 µg in Watermelon (+191 µg, +6367%).

Thiamin (Vitamin B1)Similar

Spinach (Raw)

0.08 mg7% DV

Watermelon

0.03 mg3% DV

Both Spinach (Raw) and Watermelon provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.19 mg15% DV

Watermelon

0.02 mg2% DV

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

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

0.72 mg5% DV

Watermelon

0.18 mg1% DV

Spinach (Raw) provides 0.72 mg vs 0.18 mg in Watermelon (+0.55 mg, +307%).

Pantothenic Acid (B5)Watermelon higher

Spinach (Raw)

0.07 mg1% DV

Watermelon

0.22 mg4% DV

Watermelon provides 0.22 mg vs 0.07 mg in Spinach (Raw) (+0.16 mg, +240%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

0.20 mg11% DV

Watermelon

0.05 mg3% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.05 mg).

Vitamin B12Similar

Spinach (Raw)

0 µg

Watermelon

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg3% DV

Watermelon

1.0 mg

Spinach (Raw) provides 79.0 mg vs 1.0 mg in Watermelon (+78.0 mg, +7800%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

558 mg12% DV

Watermelon

112 mg2% DV

Spinach (Raw) provides 558 mg vs 112 mg in Watermelon (+446 mg, +398%).

CalciumSpinach (Raw) higher

Spinach (Raw)

99.0 mg8% DV

Watermelon

7.0 mg1% DV

Spinach (Raw) provides 99.0 mg vs 7.0 mg in Watermelon (+92.0 mg, +1314%).

IronSpinach (Raw) higher

Spinach (Raw)

2.7 mg15% DV

Watermelon

0.24 mg1% DV

Spinach (Raw) provides 2.7 mg vs 0.24 mg in Watermelon (+2.5 mg, +1029%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg19% DV

Watermelon

10.0 mg2% DV

Spinach (Raw) provides 79.0 mg vs 10.0 mg in Watermelon (+69.0 mg, +690%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

49.0 mg4% DV

Watermelon

11.0 mg1% DV

Spinach (Raw) provides 49.0 mg vs 11.0 mg in Watermelon (+38.0 mg, +345%).

ZincSpinach (Raw) higher

Spinach (Raw)

0.53 mg5% DV

Watermelon

0.10 mg1% DV

Spinach (Raw) provides 0.53 mg vs 0.10 mg in Watermelon (+0.43 mg, +430%).

Lipids1 nutrients

Saturated FatSimilar

Spinach (Raw)

0.06 g

Watermelon

0.02 g

Both Spinach (Raw) and Watermelon provide similar amounts of saturated fat (0.06 g).

Nutrient

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

Watermelon152 g (1 cup diced (152 g))

Macronutrients6 nutrients

Calories (Energy)Watermelon higher

Spinach (Raw)

7 kcal

Watermelon

46 kcal2% DV

Watermelon provides 46 kcal vs 7 kcal in Spinach (Raw) (+39 kcal, +561%).

ProteinWatermelon higher

Spinach (Raw)

0.86 g2% DV

Watermelon

0.93 g2% DV

Watermelon provides 0.93 g vs 0.86 g in Spinach (Raw) (+0.07 g, +8%).

CarbohydratesWatermelon higher

Spinach (Raw)

1.1 g

Watermelon

11.5 g4% DV

Watermelon provides 11.5 g vs 1.1 g in Spinach (Raw) (+10.4 g, +954%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

0.66 g2% DV

Watermelon

0.61 g2% DV

Spinach (Raw) provides 0.66 g vs 0.61 g in Watermelon (+0.05 g, +9%).

Total FatWatermelon higher

Spinach (Raw)

0.12 g

Watermelon

0.23 g

Watermelon provides 0.23 g vs 0.12 g in Spinach (Raw) (+0.11 g, +95%).

Total SugarsWatermelon higher

Spinach (Raw)

0.13 g

Watermelon

9.4 g19% DV

Watermelon provides 9.4 g vs 0.13 g in Spinach (Raw) (+9.3 g, +7379%).

Vitamins12 nutrients

Vitamin CWatermelon higher

Spinach (Raw)

8.4 mg9% DV

Watermelon

12.3 mg14% DV

Watermelon provides 12.3 mg vs 8.4 mg in Spinach (Raw) (+3.9 mg, +46%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

141 µg16% DV

Watermelon

43 µg5% DV

Spinach (Raw) provides 141 µg vs 43 µg in Watermelon (+98 µg, +231%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Watermelon

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

0.61 mg4% DV

Watermelon

0.08 mg1% DV

Spinach (Raw) provides 0.61 mg vs 0.08 mg in Watermelon (+0.53 mg, +701%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

145 µg121% DV

Watermelon

0.2 µg

Spinach (Raw) provides 145 µg vs 0.2 µg in Watermelon (+145 µg, +95209%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

58 µg15% DV

Watermelon

4.6 µg1% DV

Spinach (Raw) provides 58 µg vs 4.6 µg in Watermelon (+54 µg, +1176%).

Thiamin (Vitamin B1)Similar

Spinach (Raw)

0.02 mg2% DV

Watermelon

0.05 mg4% DV

Both Spinach (Raw) and Watermelon provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Similar

Spinach (Raw)

0.06 mg4% DV

Watermelon

0.03 mg2% DV

Both Spinach (Raw) and Watermelon provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Watermelon higher

Spinach (Raw)

0.22 mg1% DV

Watermelon

0.27 mg2% DV

Watermelon provides 0.27 mg vs 0.22 mg in Spinach (Raw) (+0.05 mg, +25%).

Pantothenic Acid (B5)Watermelon higher

Spinach (Raw)

0.02 mg

Watermelon

0.34 mg7% DV

Watermelon provides 0.34 mg vs 0.02 mg in Spinach (Raw) (+0.32 mg, +1623%).

Vitamin B6Similar

Spinach (Raw)

0.06 mg3% DV

Watermelon

0.07 mg4% DV

Both Spinach (Raw) and Watermelon provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Spinach (Raw)

0 µg

Watermelon

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

23.7 mg1% DV

Watermelon

1.5 mg

Spinach (Raw) provides 23.7 mg vs 1.5 mg in Watermelon (+22.2 mg, +1459%).

PotassiumSimilar

Spinach (Raw)

167 mg4% DV

Watermelon

170 mg4% DV

Both Spinach (Raw) and Watermelon provide similar amounts of potassium (167 mg).

CalciumSpinach (Raw) higher

Spinach (Raw)

29.7 mg2% DV

Watermelon

10.6 mg1% DV

Spinach (Raw) provides 29.7 mg vs 10.6 mg in Watermelon (+19.1 mg, +179%).

IronSpinach (Raw) higher

Spinach (Raw)

0.81 mg5% DV

Watermelon

0.36 mg2% DV

Spinach (Raw) provides 0.81 mg vs 0.36 mg in Watermelon (+0.45 mg, +123%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

23.7 mg6% DV

Watermelon

15.2 mg4% DV

Spinach (Raw) provides 23.7 mg vs 15.2 mg in Watermelon (+8.5 mg, +56%).

PhosphorusWatermelon higher

Spinach (Raw)

14.7 mg1% DV

Watermelon

16.7 mg1% DV

Watermelon provides 16.7 mg vs 14.7 mg in Spinach (Raw) (+2.0 mg, +14%).

ZincSimilar

Spinach (Raw)

0.16 mg1% DV

Watermelon

0.15 mg1% DV

Both Spinach (Raw) and Watermelon provide similar amounts of zinc (0.16 mg).

Lipids1 nutrients

Saturated FatSimilar

Spinach (Raw)

0.02 g

Watermelon

0.02 g

Both Spinach (Raw) and Watermelon provide similar amounts of saturated fat (0.02 g).

Nutrient

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

WatermelonAmount per 100 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

100 kcal5% DV

Watermelon

100 kcal5% DV

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

ProteinSpinach (Raw) higher

Spinach (Raw)

12.4 g25% DV

Watermelon

2.0 g4% DV

Spinach (Raw) provides 12.4 g vs 2.0 g in Watermelon (+10.4 g, +512%).

CarbohydratesWatermelon higher

Spinach (Raw)

15.8 g6% DV

Watermelon

25.1 g9% DV

Watermelon provides 25.1 g vs 15.8 g in Spinach (Raw) (+9.4 g, +59%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

9.6 g34% DV

Watermelon

1.3 g5% DV

Spinach (Raw) provides 9.6 g vs 1.3 g in Watermelon (+8.2 g, +618%).

Total FatSpinach (Raw) higher

Spinach (Raw)

1.7 g2% DV

Watermelon

0.50 g1% DV

Spinach (Raw) provides 1.7 g vs 0.50 g in Watermelon (+1.2 g, +240%).

Total SugarsWatermelon higher

Spinach (Raw)

1.8 g4% DV

Watermelon

20.6 g41% DV

Watermelon provides 20.6 g vs 1.8 g in Spinach (Raw) (+18.8 g, +1030%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

122 mg136% DV

Watermelon

27.0 mg30% DV

Spinach (Raw) provides 122 mg vs 27.0 mg in Watermelon (+95.3 mg, +353%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

2,040 µg227% DV

Watermelon

93 µg10% DV

Spinach (Raw) provides 2,040 µg vs 93 µg in Watermelon (+1,947 µg, +2088%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Watermelon

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

8.8 mg59% DV

Watermelon

0.17 mg1% DV

Spinach (Raw) provides 8.8 mg vs 0.17 mg in Watermelon (+8.7 mg, +5204%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

2,101 µg1751% DV

Watermelon

0.3 µg

Spinach (Raw) provides 2,101 µg vs 0.3 µg in Watermelon (+2,100 µg, +630715%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

844 µg211% DV

Watermelon

10.0 µg2% DV

Spinach (Raw) provides 844 µg vs 10.0 µg in Watermelon (+834 µg, +8347%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

0.34 mg28% DV

Watermelon

0.11 mg9% DV

Spinach (Raw) provides 0.34 mg vs 0.11 mg in Watermelon (+0.23 mg, +209%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.82 mg63% DV

Watermelon

0.07 mg5% DV

Spinach (Raw) provides 0.82 mg vs 0.07 mg in Watermelon (+0.75 mg, +1076%).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

3.1 mg20% DV

Watermelon

0.59 mg4% DV

Spinach (Raw) provides 3.1 mg vs 0.59 mg in Watermelon (+2.6 mg, +431%).

Pantothenic Acid (B5)Watermelon higher

Spinach (Raw)

0.28 mg6% DV

Watermelon

0.74 mg15% DV

Watermelon provides 0.74 mg vs 0.28 mg in Spinach (Raw) (+0.45 mg, +160%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

0.85 mg50% DV

Watermelon

0.15 mg9% DV

Spinach (Raw) provides 0.85 mg vs 0.15 mg in Watermelon (+0.70 mg, +466%).

Vitamin B12Similar

Spinach (Raw)

0 µg

Watermelon

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

344 mg15% DV

Watermelon

3.3 mg

Spinach (Raw) provides 344 mg vs 3.3 mg in Watermelon (+340 mg, +10220%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

2,427 mg52% DV

Watermelon

373 mg8% DV

Spinach (Raw) provides 2,427 mg vs 373 mg in Watermelon (+2,054 mg, +551%).

CalciumSpinach (Raw) higher

Spinach (Raw)

431 mg33% DV

Watermelon

23.3 mg2% DV

Spinach (Raw) provides 431 mg vs 23.3 mg in Watermelon (+407 mg, +1747%).

IronSpinach (Raw) higher

Spinach (Raw)

11.8 mg65% DV

Watermelon

0.80 mg4% DV

Spinach (Raw) provides 11.8 mg vs 0.80 mg in Watermelon (+11.0 mg, +1375%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

344 mg82% DV

Watermelon

33.3 mg8% DV

Spinach (Raw) provides 344 mg vs 33.3 mg in Watermelon (+310 mg, +932%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

213 mg17% DV

Watermelon

36.6 mg3% DV

Spinach (Raw) provides 213 mg vs 36.6 mg in Watermelon (+177 mg, +482%).

ZincSpinach (Raw) higher

Spinach (Raw)

2.3 mg21% DV

Watermelon

0.33 mg3% DV

Spinach (Raw) provides 2.3 mg vs 0.33 mg in Watermelon (+2.0 mg, +592%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Spinach (Raw)

0.27 g1% DV

Watermelon

0.05 g

Spinach (Raw) provides 0.27 g vs 0.05 g in Watermelon (+0.22 g, +414%).

Nutrient

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

WatermelonNormalized to 300 kcal (1000 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

300 kcal15% DV

Watermelon

300 kcal15% DV

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

ProteinSpinach (Raw) higher

Spinach (Raw)

37.3 g75% DV

Watermelon

6.1 g12% DV

Spinach (Raw) provides 37.3 g vs 6.1 g in Watermelon (+31.2 g, +511%).

CarbohydratesWatermelon higher

Spinach (Raw)

47.3 g17% DV

Watermelon

75.5 g27% DV

Watermelon provides 75.5 g vs 47.3 g in Spinach (Raw) (+28.2 g, +60%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

28.7 g102% DV

Watermelon

4.0 g14% DV

Spinach (Raw) provides 28.7 g vs 4.0 g in Watermelon (+24.7 g, +617%).

Total FatSpinach (Raw) higher

Spinach (Raw)

5.1 g7% DV

Watermelon

1.5 g2% DV

Spinach (Raw) provides 5.1 g vs 1.5 g in Watermelon (+3.6 g, +239%).

Total SugarsWatermelon higher

Spinach (Raw)

5.5 g11% DV

Watermelon

62.0 g124% DV

Watermelon provides 62.0 g vs 5.5 g in Spinach (Raw) (+56.5 g, +1032%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

366 mg407% DV

Watermelon

81.0 mg90% DV

Spinach (Raw) provides 366 mg vs 81.0 mg in Watermelon (+285 mg, +352%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

6,116 µg680% DV

Watermelon

280 µg31% DV

Spinach (Raw) provides 6,116 µg vs 280 µg in Watermelon (+5,836 µg, +2084%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Watermelon

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

26.5 mg176% DV

Watermelon

0.50 mg3% DV

Spinach (Raw) provides 26.5 mg vs 0.50 mg in Watermelon (+26.0 mg, +5194%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

6,297 µg5248% DV

Watermelon

1.0 µg1% DV

Spinach (Raw) provides 6,297 µg vs 1.0 µg in Watermelon (+6,296 µg, +629602%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

2,530 µg632% DV

Watermelon

30 µg8% DV

Spinach (Raw) provides 2,530 µg vs 30 µg in Watermelon (+2,500 µg, +8333%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

1.0 mg85% DV

Watermelon

0.33 mg28% DV

Spinach (Raw) provides 1.0 mg vs 0.33 mg in Watermelon (+0.69 mg, +208%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

2.5 mg190% DV

Watermelon

0.21 mg16% DV

Spinach (Raw) provides 2.5 mg vs 0.21 mg in Watermelon (+2.3 mg, +1074%).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

9.4 mg59% DV

Watermelon

1.8 mg11% DV

Spinach (Raw) provides 9.4 mg vs 1.8 mg in Watermelon (+7.7 mg, +430%).

Pantothenic Acid (B5)Watermelon higher

Spinach (Raw)

0.85 mg17% DV

Watermelon

2.2 mg44% DV

Watermelon provides 2.2 mg vs 0.85 mg in Spinach (Raw) (+1.4 mg, +161%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

2.5 mg150% DV

Watermelon

0.45 mg26% DV

Spinach (Raw) provides 2.5 mg vs 0.45 mg in Watermelon (+2.1 mg, +465%).

Vitamin B12Similar

Spinach (Raw)

0 µg

Watermelon

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg45% DV

Watermelon

10.0 mg

Spinach (Raw) provides 1,030 mg vs 10.0 mg in Watermelon (+1,020 mg, +10202%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

7,276 mg155% DV

Watermelon

1,120 mg24% DV

Spinach (Raw) provides 7,276 mg vs 1,120 mg in Watermelon (+6,156 mg, +550%).

CalciumSpinach (Raw) higher

Spinach (Raw)

1,291 mg99% DV

Watermelon

70.0 mg5% DV

Spinach (Raw) provides 1,291 mg vs 70.0 mg in Watermelon (+1,221 mg, +1744%).

IronSpinach (Raw) higher

Spinach (Raw)

35.3 mg196% DV

Watermelon

2.4 mg13% DV

Spinach (Raw) provides 35.3 mg vs 2.4 mg in Watermelon (+32.9 mg, +1372%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg245% DV

Watermelon

100 mg24% DV

Spinach (Raw) provides 1,030 mg vs 100 mg in Watermelon (+930 mg, +930%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

639 mg51% DV

Watermelon

110 mg9% DV

Spinach (Raw) provides 639 mg vs 110 mg in Watermelon (+529 mg, +481%).

ZincSpinach (Raw) higher

Spinach (Raw)

6.9 mg63% DV

Watermelon

1.0 mg9% DV

Spinach (Raw) provides 6.9 mg vs 1.0 mg in Watermelon (+5.9 mg, +591%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Spinach (Raw)

0.82 g4% DV

Watermelon

0.16 g1% DV

Spinach (Raw) provides 0.82 g vs 0.16 g in Watermelon (+0.66 g, +413%).

Spinach (Raw) vs Watermelon

Spinach (Raw)

Watermelon

Nutritional Takeaways

Comparison Summary