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Spinach vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between Spinach and Dried fruit

  • Spinach has more Vitamin K, Vitamin A RAE, Folate, Manganese, and Magnesium, however, Dried fruit is richer in Potassium, Fiber, Copper, Vitamin E , and Vitamin B3.
  • Spinach covers your daily Vitamin K needs 409% more than Dried fruit.
  • Dried fruit has 15 times less Folate than Spinach. Spinach has 146µg of Folate, while Dried fruit has 10µg.

Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Apricots, dried, sulfured, uncooked.

Infographic

Spinach vs Dried fruit infographic
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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 more Calcium +147.3%
Contains more Iron +34.2%
Contains more Magnesium +171.9%
Contains more Zinc +94.9%
Contains more Manganese +297.9%
Contains more Phosphorus +26.8%
Contains more Potassium +149.4%
Contains less Sodium -85.7%
Contains more Copper +97.1%
Contains more Selenium +46.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Calcium +147.3%
Contains more Iron +34.2%
Contains more Magnesium +171.9%
Contains more Zinc +94.9%
Contains more Manganese +297.9%
Contains more Phosphorus +26.8%
Contains more Potassium +149.4%
Contains less Sodium -85.7%
Contains more Copper +97.1%
Contains more Selenium +46.7%

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.
:
Contains more Vitamin A +190.8%
Contains more Vitamin C +880%
Contains more Vitamin B1 +533.3%
Contains more Vitamin B2 +218.9%
Contains more Vitamin B6 +69.2%
Contains more Folate +1360%
Contains more Vitamin K +15822.6%
Contains more Vitamin E +108.2%
Contains more Vitamin B3 +428.4%
Contains more Vitamin B5 +255.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 +190.8%
Contains more Vitamin C +880%
Contains more Vitamin B1 +533.3%
Contains more Vitamin B2 +218.9%
Contains more Vitamin B6 +69.2%
Contains more Folate +1360%
Contains more Vitamin K +15822.6%
Contains more Vitamin E +108.2%
Contains more Vitamin B3 +428.4%
Contains more Vitamin B5 +255.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +195.3%
Contains more Protein +14.1%
Contains more Fats +96.2%
Contains more Carbs +1570.4%
Contains more Other +42%
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
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 +195.3%
Contains more Protein +14.1%
Contains more Fats +96.2%
Contains more Carbs +1570.4%
Contains more Other +42%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +47.3%
Contains less Saturated Fat -60.5%
Contains more Monounsaturated Fat +1133.3%
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Polyunsaturated fat +47.3%
Contains less Saturated Fat -60.5%
Contains more Monounsaturated Fat +1133.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach 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 Dried fruit Opinion
Net carbs 1.35g 55.34g Dried fruit
Protein 2.97g 3.39g Dried fruit
Fats 0.26g 0.51g Dried fruit
Carbs 3.75g 62.64g Dried fruit
Calories 23kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 0.43g 53.44g Spinach
Fiber 2.4g 7.3g Dried fruit
Calcium 136mg 55mg Spinach
Iron 3.57mg 2.66mg Spinach
Magnesium 87mg 32mg Spinach
Phosphorus 56mg 71mg Dried fruit
Potassium 466mg 1162mg Dried fruit
Sodium 70mg 10mg Dried fruit
Zinc 0.76mg 0.39mg Spinach
Copper 0.174mg 0.343mg Dried fruit
Manganese 0.935mg 0.235mg Spinach
Selenium 1.5µg 2.2µg Dried fruit
Vitamin A 10481IU 3604IU Spinach
Vitamin A RAE 524µg 180µg Spinach
Vitamin E 2.08mg 4.33mg Dried fruit
Vitamin C 9.8mg 1mg Spinach
Vitamin B1 0.095mg 0.015mg Spinach
Vitamin B2 0.236mg 0.074mg Spinach
Vitamin B3 0.49mg 2.589mg Dried fruit
Vitamin B5 0.145mg 0.516mg Dried fruit
Vitamin B6 0.242mg 0.143mg Spinach
Folate 146µg 10µg Spinach
Vitamin K 493.6µg 3.1µg Spinach
Tryptophan 0.04mg 0.016mg Spinach
Threonine 0.127mg 0.073mg Spinach
Isoleucine 0.152mg 0.063mg Spinach
Leucine 0.231mg 0.105mg Spinach
Lysine 0.182mg 0.083mg Spinach
Methionine 0.055mg 0.015mg Spinach
Phenylalanine 0.134mg 0.062mg Spinach
Valine 0.168mg 0.078mg Spinach
Histidine 0.066mg 0.047mg Spinach
Saturated Fat 0.043g 0.017g Dried fruit
Monounsaturated Fat 0.006g 0.074g Dried fruit
Polyunsaturated fat 0.109g 0.074g Spinach

Which food is preferable for your diet?

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

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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%
Spinach
38%
Dried fruit
Minerals Daily Need Coverage Score
52%
Spinach
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 53.01g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.026g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.