Honeydew vs. Spinach
Nutrition comparison of Honeydew and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
honeydew
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in honeydew and spinach:
- Both spinach and honeydew are high in Vitamin C and potassium.
- Spinach has 18.3 times less sugar than honeydew.
- Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, honeydew contains more pantothenic acid.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Honeydew (Melons, honeydew, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and honeydew contain similar amounts of calories - spinach has 23 calories per 100 grams and honeydew has 36 calories.
For macronutrient ratios, honeydew is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Honeydew has a macronutrient ratio of 5:93:2 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Honeydew | Spinach | |
|---|---|---|
| Protein | 5% | 39% |
| Carbohydrates | 93% | 49% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and honeydew contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and honeydew has 9.1g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 175% more dietary fiber than honeydew - spinach has 2.2g of dietary fiber per 100 grams and honeydew has 0.8g of dietary fiber.
sugar
Spinach has 18.3 times less sugar than honeydew - spinach has 0.42g of sugar per 100 grams and honeydew has 8.1g of sugar.
Protein
protein
Spinach has 430% more protein than honeydew - spinach has 2.9g of protein per 100 grams and honeydew has 0.54g of protein.
Fat
saturated fat
Both spinach and honeydew are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and honeydew has 0.04g of saturated fat.
Vitamins
Vitamin C
Both spinach and honeydew are high in Vitamin C. Spinach has 56% more Vitamin C than honeydew - spinach has 28.1mg of Vitamin C per 100 grams and honeydew has 18mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 155 times more Vitamin A than honeydew - spinach has 469ug of Vitamin A per 100 grams and honeydew has 3ug of Vitamin A.
Vitamin E
Spinach has 100 times more Vitamin E than honeydew - spinach has 2mg of Vitamin E per 100 grams and honeydew has 0.02mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 165 times more Vitamin K than honeydew - spinach has 482.9ug of Vitamin K per 100 grams and honeydew has 2.9ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, honeydew contains more pantothenic acid. Both honeydew and spinach contain significant amounts of niacin.
| Honeydew | Spinach | |
|---|---|---|
| Thiamin | 0.038 MG | 0.078 MG |
| Riboflavin | 0.012 MG | 0.189 MG |
| Niacin | 0.418 MG | 0.724 MG |
| Pantothenic acid | 0.155 MG | 0.065 MG |
| Vitamin B6 | 0.088 MG | 0.195 MG |
| Folate | 19 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 15 times more calcium than honeydew - spinach has 99mg of calcium per 100 grams and honeydew has 6mg of calcium.
iron
Spinach is a great source of iron and it has 14 times more iron than honeydew - spinach has 2.7mg of iron per 100 grams and honeydew has 0.17mg of iron.
potassium
Both spinach and honeydew are high in potassium. Spinach has 145% more potassium than honeydew - spinach has 558mg of potassium per 100 grams and honeydew has 228mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Honeydew | Spinach | |
|---|---|---|
| beta-carotene | 30 UG | 5626 UG |
| lutein + zeaxanthin | 27 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than honeydew per 100 grams.
| Honeydew | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.033 G | 0.138 G |
| Total | 0.033 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both honeydew and spinach contain small amounts of linoleic acid.
| Honeydew | Spinach | |
|---|---|---|
| linoleic acid | 0.026 G | 0.026 G |
| Total | 0.026 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Honeydew or Spinach .
Honeydew g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or honeydew contain more calories in 100 grams?Spinach and honeydew contain similar amounts of calories - spinach has 23 calories in 100g and honeydew has 36 calories.
Is spinach or honeydew better for protein?
Spinach has 430% more protein than honeydew - spinach has 2.9g of protein per 100 grams and honeydew has 0.54g of protein.
Does spinach or honeydew have more carbohydrates?
By weight, spinach and honeydew contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and honeydew has 9.1g of carbohydrates.
Does spinach or honeydew contain more calcium?
Spinach is a rich source of calcium and it has 15 times more calcium than honeydew - spinach has 99mg of calcium in 100 grams and honeydew has 6mg of calcium.
Does spinach or honeydew contain more potassium?
Both spinach and honeydew are high in potassium. Spinach has 150% more potassium than honeydew - spinach has 558mg of potassium in 100 grams and honeydew has 228mg of potassium.