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Spinach vs Vegetable - In-Depth Nutrition Comparison

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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 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 is cheaper?
Spinach
Spinach is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 13)
Which food contains less Sugars?
Spinach
Spinach contains less Sugars (difference - 2.7g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach Vegetable
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spinach Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
220
Spinach
36
Vegetable
Mineral Summary Score
30
Spinach
12
Vegetable

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +230.5%
Contains more Calcium +296%
Contains more Potassium +230.2%
Contains more Magnesium +259.1%
Contains more Copper +56.6%
Contains less Sodium -55.7%
Equal in Zinc - 0.49
Equal in Phosphorus - 51
Contains more Iron +230.5%
Contains more Calcium +296%
Contains more Potassium +230.2%
Contains more Magnesium +259.1%
Contains more Copper +56.6%
Contains less Sodium -55.7%
Equal in Zinc - 0.49
Equal in Phosphorus - 51

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +778.1%
Contains more Vitamin A +119.2%
Contains more Vitamin E +434.2%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B6 +163.5%
Contains more Vitamin K +1954.9%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +132.3%
Equal in Vitamin B1 - 0.071
Contains more Vitamin C +778.1%
Contains more Vitamin A +119.2%
Contains more Vitamin E +434.2%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B6 +163.5%
Contains more Vitamin K +1954.9%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +132.3%
Equal in Vitamin B1 - 0.071

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Spinach
17%
Vegetable
Carbohydrates
4%
Spinach
13%
Vegetable
Fats
2%
Spinach
1%
Vegetable

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spinach Vegetable Opinion
Calories 23 65 Vegetable
Protein 2.86 2.86
Fats 0.39 0.15 Spinach
Vitamin C 28.1 3.2 Spinach
Carbs 3.63 13.09 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 0.82 Spinach
Calcium 99 25 Spinach
Potassium 558 169 Spinach
Magnesium 79 22 Spinach
Sugars 0.42 3.12 Vegetable
Fiber 2.2 4.4 Vegetable
Copper 0.13 0.083 Spinach
Zinc 0.53 0.49 Spinach
Starch
Phosphorus 49 51 Vegetable
Sodium 79 35 Vegetable
Vitamin A 9377 4277 Spinach
Vitamin E 2.03 0.38 Spinach
Vitamin D 0 0
Vitamin B1 0.078 0.071 Spinach
Vitamin B2 0.189 0.12 Spinach
Vitamin B3 0.724 0.851 Vegetable
Vitamin B5 0.065 0.151 Vegetable
Vitamin B6 0.195 0.074 Spinach
Vitamin B12 0 0
Vitamin K 482.9 23.5 Spinach
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.063 0.031 Vegetable
Monounsaturated Fat 0.01 0.01
Polyunsaturated fat 0.165 0.072 Spinach
Tryptophan 0.039 0.029 Spinach
Threonine 0.122 0.115 Spinach
Isoleucine 0.147 0.139 Spinach
Leucine 0.223 0.19 Spinach
Lysine 0.174 0.17 Spinach
Methionine 0.053 0.034 Spinach
Phenylalanine 0.129 0.12 Spinach
Valine 0.161 0.149 Spinach
Histidine 0.064 0.073 Vegetable
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.