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  6. Spinach raw vs. Dried fruit

Spinach raw vs. Dried fruit — In-Depth Nutrition Comparison

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How are Spinach raw and Dried fruit different?

  • Spinach raw is higher in Vitamin K, Folate, Vitamin A RAE, Vitamin C, and Manganese, however, Dried fruit is richer in Copper, Fiber, Potassium, Vitamin E , and Vitamin B3.
  • Daily need coverage for Vitamin K from Spinach raw is 400% higher.
  • Spinach raw contains 28 times more Vitamin C than Dried fruit. While Spinach raw contains 28.1mg of Vitamin C, Dried fruit contains only 1mg.

Spinach, raw and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Spinach raw vs Dried fruit 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 raw
Spinach raw
5
:
5
Dried fruit
Dried fruit
Contains more Calcium +80%
Contains more Magnesium +146.9%
Contains more Zinc +35.9%
Contains more Manganese +281.7%
Contains more Phosphorus +44.9%
Contains more Potassium +108.2%
Contains less Sodium -87.3%
Contains more Copper +163.8%
Contains more Selenium +120%
Equal in Iron - 2.66
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +80%
Contains more Magnesium +146.9%
Contains more Zinc +35.9%
Contains more Manganese +281.7%
Contains more Phosphorus +44.9%
Contains more Potassium +108.2%
Contains less Sodium -87.3%
Contains more Copper +163.8%
Contains more Selenium +120%
Equal in Iron - 2.66

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 raw
Spinach raw
7
:
3
Dried fruit
Dried fruit
Contains more Vitamin A +160.2%
Contains more Vitamin C +2710%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +155.4%
Contains more Vitamin B6 +36.4%
Contains more Folate +1840%
Contains more Vitamin K +15477.4%
Contains more Vitamin E +113.3%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +693.8%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin A +160.2%
Contains more Vitamin C +2710%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +155.4%
Contains more Vitamin B6 +36.4%
Contains more Folate +1840%
Contains more Vitamin K +15477.4%
Contains more Vitamin E +113.3%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +693.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
4
Dried fruit
Dried fruit
Contains more Water +195.9%
Contains more Protein +18.5%
Contains more Fats +30.8%
Contains more Carbs +1625.6%
Contains more Other +49.4%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Water +195.9%
Contains more Protein +18.5%
Contains more Fats +30.8%
Contains more Carbs +1625.6%
Contains more Other +49.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Dried fruit
Dried fruit
Contains more Polyunsaturated fat +123%
Contains less Saturated Fat -73%
Contains more Monounsaturated Fat +640%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +123%
Contains less Saturated Fat -73%
Contains more Monounsaturated Fat +640%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
4
Dried fruit
Dried fruit
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +11171.4%
Contains more Glucose +29972.7%
Contains more Fructose +8213.3%
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +11171.4%
Contains more Glucose +29972.7%
Contains more Fructose +8213.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Dried fruit Opinion
Net carbs 1.43g 55.34g Dried fruit
Protein 2.86g 3.39g Dried fruit
Fats 0.39g 0.51g Dried fruit
Carbs 3.63g 62.64g Dried fruit
Calories 23kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 0.15g 12.47g Dried fruit
Sugar 0.42g 53.44g Spinach raw
Fiber 2.2g 7.3g Dried fruit
Calcium 99mg 55mg Spinach raw
Iron 2.71mg 2.66mg Spinach raw
Magnesium 79mg 32mg Spinach raw
Phosphorus 49mg 71mg Dried fruit
Potassium 558mg 1162mg Dried fruit
Sodium 79mg 10mg Dried fruit
Zinc 0.53mg 0.39mg Spinach raw
Copper 0.13mg 0.343mg Dried fruit
Manganese 0.897mg 0.235mg Spinach raw
Selenium 1µg 2.2µg Dried fruit
Vitamin A 9377IU 3604IU Spinach raw
Vitamin A RAE 469µg 180µg Spinach raw
Vitamin E 2.03mg 4.33mg Dried fruit
Vitamin C 28.1mg 1mg Spinach raw
Vitamin B1 0.078mg 0.015mg Spinach raw
Vitamin B2 0.189mg 0.074mg Spinach raw
Vitamin B3 0.724mg 2.589mg Dried fruit
Vitamin B5 0.065mg 0.516mg Dried fruit
Vitamin B6 0.195mg 0.143mg Spinach raw
Folate 194µg 10µg Spinach raw
Vitamin K 482.9µg 3.1µg Spinach raw
Tryptophan 0.039mg 0.016mg Spinach raw
Threonine 0.122mg 0.073mg Spinach raw
Isoleucine 0.147mg 0.063mg Spinach raw
Leucine 0.223mg 0.105mg Spinach raw
Lysine 0.174mg 0.083mg Spinach raw
Methionine 0.053mg 0.015mg Spinach raw
Phenylalanine 0.129mg 0.062mg Spinach raw
Valine 0.161mg 0.078mg Spinach raw
Histidine 0.064mg 0.047mg Spinach raw
Saturated Fat 0.063g 0.017g Dried fruit
Monounsaturated Fat 0.01g 0.074g Dried fruit
Polyunsaturated fat 0.165g 0.074g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
38%
Dried fruit
Minerals Daily Need Coverage Score
45%
Spinach raw
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 53.02g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.