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  6. Spinach vs. Peach

Spinach vs. Peach — In-Depth Nutrition Comparison

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The main differences between Spinach and Peach

  • Spinach is richer than Peach in Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Vitamin B6, Vitamin B2, Calcium, and Copper.
  • Daily need coverage for Vitamin K from Spinach is 409% higher.
  • Spinach contains 37 times more Folate than Peach. Spinach contains 146µg of Folate, while Peach contains 4µg.

Food types used in this article are Spinach, cooked, boiled, drained, without salt and Peaches, yellow, raw.

Infographic

Spinach vs Peach 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
Spinach
9
:
1
Peach
Peach
Contains more Calcium +2166.7%
Contains more Iron +1328%
Contains more Magnesium +866.7%
Contains more Phosphorus +180%
Contains more Potassium +145.3%
Contains more Zinc +347.1%
Contains more Copper +155.9%
Contains more Manganese +1432.8%
Contains more Selenium +1400%
Contains less Sodium -100%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Peach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 7% 9% 17% 0% 5% 23% 8% 1%
Contains more Calcium +2166.7%
Contains more Iron +1328%
Contains more Magnesium +866.7%
Contains more Phosphorus +180%
Contains more Potassium +145.3%
Contains more Zinc +347.1%
Contains more Copper +155.9%
Contains more Manganese +1432.8%
Contains more Selenium +1400%
Contains less 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.
Spinach
Spinach
8
:
2
Peach
Peach
Contains more Vitamin A +3115%
Contains more Vitamin E +184.9%
Contains more Vitamin C +48.5%
Contains more Vitamin B1 +295.8%
Contains more Vitamin B2 +661.3%
Contains more Vitamin B6 +868%
Contains more Folate +3550%
Contains more Vitamin K +18884.6%
Contains more Vitamin B3 +64.5%
Equal in Vitamin B5 - 0.153
Spinach
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%
Peach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 15% 0% 22% 6% 8% 16% 10% 6% 3% 0% 7%
Contains more Vitamin A +3115%
Contains more Vitamin E +184.9%
Contains more Vitamin C +48.5%
Contains more Vitamin B1 +295.8%
Contains more Vitamin B2 +661.3%
Contains more Vitamin B6 +868%
Contains more Folate +3550%
Contains more Vitamin K +18884.6%
Contains more Vitamin B3 +64.5%
Equal in Vitamin B5 - 0.153

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Peach
Peach
Contains more Protein +226.4%
Contains more Other +320.9%
Contains more Carbs +154.4%
Equal in Fats - 0.25
Equal in Water - 88.87
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Peach
10% 89%
Protein: 0.91 g
Fats: 0.25 g
Carbs: 9.54 g
Water: 88.87 g
Other: 0.43 g
Contains more Protein +226.4%
Contains more Other +320.9%
Contains more Carbs +154.4%
Equal in Fats - 0.25
Equal in Water - 88.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Peach
Peach
Contains more Polyunsaturated fat +26.7%
Contains less Saturated Fat -55.8%
Contains more Monounsaturated Fat +1016.7%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Peach
11% 39% 50%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.067 g
Polyunsaturated fat: 0.086 g
Contains more Polyunsaturated fat +26.7%
Contains less Saturated Fat -55.8%
Contains more Monounsaturated Fat +1016.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Peach Opinion
Net carbs 1.35g 8.04g Peach
Protein 2.97g 0.91g Spinach
Fats 0.26g 0.25g Spinach
Carbs 3.75g 9.54g Peach
Calories 23kcal 39kcal Peach
Fructose 1.53g Peach
Sugar 0.43g 8.39g Spinach
Fiber 2.4g 1.5g Spinach
Calcium 136mg 6mg Spinach
Iron 3.57mg 0.25mg Spinach
Magnesium 87mg 9mg Spinach
Phosphorus 56mg 20mg Spinach
Potassium 466mg 190mg Spinach
Sodium 70mg 0mg Peach
Zinc 0.76mg 0.17mg Spinach
Copper 0.174mg 0.068mg Spinach
Manganese 0.935mg 0.061mg Spinach
Selenium 1.5µg 0.1µg Spinach
Vitamin A 10481IU 326IU Spinach
Vitamin A RAE 524µg 16µg Spinach
Vitamin E 2.08mg 0.73mg Spinach
Vitamin C 9.8mg 6.6mg Spinach
Vitamin B1 0.095mg 0.024mg Spinach
Vitamin B2 0.236mg 0.031mg Spinach
Vitamin B3 0.49mg 0.806mg Peach
Vitamin B5 0.145mg 0.153mg Peach
Vitamin B6 0.242mg 0.025mg Spinach
Folate 146µg 4µg Spinach
Vitamin K 493.6µg 2.6µg Spinach
Tryptophan 0.04mg 0.01mg Spinach
Threonine 0.127mg 0.016mg Spinach
Isoleucine 0.152mg 0.017mg Spinach
Leucine 0.231mg 0.027mg Spinach
Lysine 0.182mg 0.03mg Spinach
Methionine 0.055mg 0.01mg Spinach
Phenylalanine 0.134mg 0.019mg Spinach
Valine 0.168mg 0.022mg Spinach
Histidine 0.066mg 0.013mg Spinach
Saturated Fat 0.043g 0.019g Peach
Monounsaturated Fat 0.006g 0.067g Peach
Polyunsaturated fat 0.109g 0.086g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Peach
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
9%
Peach
Minerals Daily Need Coverage Score
52%
Spinach
8%
Peach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 7.96g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 10)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.1)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Peach
Peach contains less Sodium (difference - 70mg)
Which food is lower in Saturated Fat?
Peach
Peach is lower in Saturated Fat (difference - 0.024g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Peach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/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.