Spinach vs. Plum — In-Depth Nutrition Comparison
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What are the differences between Spinach and Plum?
- The amount of Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Vitamin B6, Vitamin B2, Calcium, and Copper in Spinach is higher than in Plum.
- Spinach's daily need coverage for Vitamin K is 406% more.
- Plum contains 31 times less Vitamin A RAE than Spinach. Spinach contains 524µg of Vitamin A RAE, while Plum contains 17µg.
We used Spinach, cooked, boiled, drained, without salt and Plums, raw types in this article.
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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.
Contains
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Calcium
+2166.7%
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Iron
+2000%
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Magnesium
+1142.9%
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Phosphorus
+250%
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Potassium
+196.8%
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Zinc
+660%
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Copper
+205.3%
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Manganese
+1698.1%
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Selenium
+∞%
Contains
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Sodium
-100%
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Calcium
+2166.7%
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Iron
+2000%
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Magnesium
+1142.9%
Contains
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Phosphorus
+250%
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Potassium
+196.8%
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Zinc
+660%
Contains
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Copper
+205.3%
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Manganese
+1698.1%
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Selenium
+∞%
Contains
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Sodium
-100%
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.
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Contains
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Vitamin A
+2938%
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Vitamin E
+700%
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Vitamin B1
+239.3%
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Vitamin B2
+807.7%
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Vitamin B3
+17.5%
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Vitamin B6
+734.5%
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Folate
+2820%
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Vitamin K
+7612.5%
Equal in Vitamin C - 9.5
Equal in Vitamin B5 - 0.135
Contains
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Vitamin A
+2938%
Contains
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Vitamin E
+700%
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Vitamin B1
+239.3%
Contains
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Vitamin B2
+807.7%
Contains
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Vitamin B3
+17.5%
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Vitamin B6
+734.5%
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Folate
+2820%
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Vitamin K
+7612.5%
Equal in Vitamin C - 9.5
Equal in Vitamin B5 - 0.135
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+324.3%
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Other
+389.2%
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Carbs
+204.5%
Equal in Fats - 0.28
Equal in Water - 87.23
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Protein
+324.3%
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Other
+389.2%
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Carbs
+204.5%
Equal in Fats - 0.28
Equal in Water - 87.23
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+147.7%
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Saturated Fat
-60.5%
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Monounsaturated Fat
+2133.3%
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Polyunsaturated fat
+147.7%
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Saturated Fat
-60.5%
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Monounsaturated Fat
+2133.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.35g | 10.02g |
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| Protein | 2.97g | 0.7g |
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| Fats | 0.26g | 0.28g |
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| Carbs | 3.75g | 11.42g |
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| Calories | 23kcal | 46kcal |
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| Fructose | 3.07g |
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| Sugar | 0.43g | 9.92g |
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| Fiber | 2.4g | 1.4g |
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| Calcium | 136mg | 6mg |
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| Iron | 3.57mg | 0.17mg |
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| Magnesium | 87mg | 7mg |
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| Phosphorus | 56mg | 16mg |
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| Potassium | 466mg | 157mg |
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| Sodium | 70mg | 0mg |
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| Zinc | 0.76mg | 0.1mg |
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| Copper | 0.174mg | 0.057mg |
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| Manganese | 0.935mg | 0.052mg |
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| Selenium | 1.5µg | 0µg |
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| Vitamin A | 10481IU | 345IU |
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| Vitamin A RAE | 524µg | 17µg |
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| Vitamin E | 2.08mg | 0.26mg |
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| Vitamin C | 9.8mg | 9.5mg |
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| Vitamin B1 | 0.095mg | 0.028mg |
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| Vitamin B2 | 0.236mg | 0.026mg |
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| Vitamin B3 | 0.49mg | 0.417mg |
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| Vitamin B5 | 0.145mg | 0.135mg |
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| Vitamin B6 | 0.242mg | 0.029mg |
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| Folate | 146µg | 5µg |
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| Vitamin K | 493.6µg | 6.4µg |
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| Tryptophan | 0.04mg | 0.009mg |
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| Threonine | 0.127mg | 0.01mg |
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| Isoleucine | 0.152mg | 0.014mg |
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| Leucine | 0.231mg | 0.015mg |
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| Lysine | 0.182mg | 0.016mg |
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| Methionine | 0.055mg | 0.008mg |
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| Phenylalanine | 0.134mg | 0.014mg |
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| Valine | 0.168mg | 0.016mg |
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| Histidine | 0.066mg | 0.009mg |
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| Saturated Fat | 0.043g | 0.017g |
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| Monounsaturated Fat | 0.006g | 0.134g |
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| Polyunsaturated fat | 0.109g | 0.044g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
183%
9%
Minerals Daily Need Coverage Score
52%
6%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 9.49g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 21)
Which food is cheaper?
Spinach is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Plum contains less Sodium (difference - 70mg)
Which food is lower in Saturated Fat?
Plum is lower in Saturated Fat (difference - 0.026g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)