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  6. Spinach raw vs. Vegetable

Spinach raw vs. Vegetable — In-Depth Nutrition Comparison

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Differences between Spinach raw and Vegetable

  • Vegetable contains less Vitamin K, Folate, Vitamin A RAE, Vitamin C, Iron, Manganese, Magnesium, Potassium, Vitamin E , and Vitamin B6 than Spinach raw.
  • Spinach raw's daily need coverage for Vitamin K is 383% higher.
  • Vegetable contains 10 times less Folate than Spinach raw. Spinach raw contains 194µg of Folate, while Vegetable contains 19µg.

The food types used in this comparison are Spinach, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Spinach raw vs Vegetable 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
8
:
2
Vegetable
Vegetable
Contains more Calcium +296%
Contains more Iron +230.5%
Contains more Magnesium +259.1%
Contains more Potassium +230.2%
Contains more Copper +56.6%
Contains more Manganese +136.7%
Contains more Selenium +233.3%
Contains less Sodium -55.7%
Equal in Phosphorus - 51
Equal in Zinc - 0.49
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +296%
Contains more Iron +230.5%
Contains more Magnesium +259.1%
Contains more Potassium +230.2%
Contains more Copper +56.6%
Contains more Manganese +136.7%
Contains more Selenium +233.3%
Contains less Sodium -55.7%
Equal in Phosphorus - 51
Equal in Zinc - 0.49

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
8
:
2
Vegetable
Vegetable
Contains more Vitamin A +119.2%
Contains more Vitamin E +434.2%
Contains more Vitamin C +778.1%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B6 +163.5%
Contains more Folate +921.1%
Contains more Vitamin K +1954.9%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +132.3%
Equal in Vitamin B1 - 0.071
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin A +119.2%
Contains more Vitamin E +434.2%
Contains more Vitamin C +778.1%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B6 +163.5%
Contains more Folate +921.1%
Contains more Vitamin K +1954.9%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +132.3%
Equal in Vitamin B1 - 0.071

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
1
Vegetable
Vegetable
Contains more Fats +160%
Contains more Other +156.7%
Contains more Carbs +260.6%
Equal in Protein - 2.86
Equal in Water - 83.23
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
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +160%
Contains more Other +156.7%
Contains more Carbs +260.6%
Equal in Protein - 2.86
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
1
Vegetable
Vegetable
Contains more Polyunsaturated fat +129.2%
Contains less Saturated Fat -50.8%
Equal in Monounsaturated Fat - 0.01
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Polyunsaturated fat +129.2%
Contains less Saturated Fat -50.8%
Equal in Monounsaturated Fat - 0.01

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 Vegetable
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Vegetable Opinion
Net carbs 1.43g 8.69g Vegetable
Protein 2.86g 2.86g
Fats 0.39g 0.15g Spinach raw
Carbs 3.63g 13.09g Vegetable
Calories 23kcal 65kcal Vegetable
Fructose 0.15g Spinach raw
Sugar 0.42g 3.12g Spinach raw
Fiber 2.2g 4.4g Vegetable
Calcium 99mg 25mg Spinach raw
Iron 2.71mg 0.82mg Spinach raw
Magnesium 79mg 22mg Spinach raw
Phosphorus 49mg 51mg Vegetable
Potassium 558mg 169mg Spinach raw
Sodium 79mg 35mg Vegetable
Zinc 0.53mg 0.49mg Spinach raw
Copper 0.13mg 0.083mg Spinach raw
Manganese 0.897mg 0.379mg Spinach raw
Selenium 1µg 0.3µg Spinach raw
Vitamin A 9377IU 4277IU Spinach raw
Vitamin A RAE 469µg 214µg Spinach raw
Vitamin E 2.03mg 0.38mg Spinach raw
Vitamin C 28.1mg 3.2mg Spinach raw
Vitamin B1 0.078mg 0.071mg Spinach raw
Vitamin B2 0.189mg 0.12mg Spinach raw
Vitamin B3 0.724mg 0.851mg Vegetable
Vitamin B5 0.065mg 0.151mg Vegetable
Vitamin B6 0.195mg 0.074mg Spinach raw
Folate 194µg 19µg Spinach raw
Vitamin K 482.9µg 23.5µg Spinach raw
Tryptophan 0.039mg 0.029mg Spinach raw
Threonine 0.122mg 0.115mg Spinach raw
Isoleucine 0.147mg 0.139mg Spinach raw
Leucine 0.223mg 0.19mg Spinach raw
Lysine 0.174mg 0.17mg Spinach raw
Methionine 0.053mg 0.034mg Spinach raw
Phenylalanine 0.129mg 0.12mg Spinach raw
Valine 0.161mg 0.149mg Spinach raw
Histidine 0.064mg 0.073mg Vegetable
Saturated Fat 0.063g 0.031g Vegetable
Monounsaturated Fat 0.01g 0.01g
Polyunsaturated fat 0.165g 0.072g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Vegetable
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
36%
Vegetable
Minerals Daily Need Coverage Score
45%
Spinach raw
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.032g)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 2.7g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 34)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw 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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.