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Crateva religiosa vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between Crateva religiosa and Spinach raw

  • Crateva religiosa is richer in Vitamin C, and Fiber, yet Spinach raw is richer in Vitamin A RAE, Manganese, Iron, Magnesium, Calcium, Copper, and Potassium.
  • Daily need coverage for Vitamin A RAE from Spinach raw is 52% higher.
  • Crateva religiosa contains 20 times more Sugar than Spinach raw. Crateva religiosa contains 8.55g of Sugar, while Spinach raw contains 0.42g.

Food types used in this article are Abiyuch, raw and Spinach, raw.

Infographic

Crateva religiosa vs Spinach raw 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.
Contains less Sodium -74.7%
Contains more Calcium +1137.5%
Contains more Iron +68.3%
Contains more Magnesium +229.2%
Contains more Potassium +83.6%
Contains more Zinc +71%
Contains more Copper +128.1%
Contains more Manganese +392.9%
Equal in Phosphorus - 49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 61% 18% 21% 27% 3% 9% 19% 24% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -74.7%
Contains more Calcium +1137.5%
Contains more Iron +68.3%
Contains more Magnesium +229.2%
Contains more Potassium +83.6%
Contains more Zinc +71%
Contains more Copper +128.1%
Contains more Manganese +392.9%
Equal in Phosphorus - 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.
:
Contains more Vitamin C +92.5%
Contains more Vitamin A +9277%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 0% 0% 181% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Contains more Vitamin C +92.5%
Contains more Vitamin A +9277%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +384.8%
Contains more Protein +90.7%
Contains more Fats +290%
Contains more Water +14.4%
Contains more Other +91.1%
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Carbs +384.8%
Contains more Protein +90.7%
Contains more Fats +290%
Contains more Water +14.4%
Contains more Other +91.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.8%
100%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -77.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +3990.9%
Contains more Fructose +2433.3%
Contains more Maltose +∞%
Contains more Sucrose +40%
Contains more Galactose +∞%
53% 44% 2%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 4.5 g
Fructose: 3.8 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Glucose +3990.9%
Contains more Fructose +2433.3%
Contains more Maltose +∞%
Contains more Sucrose +40%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crateva religiosa Spinach raw Opinion
Net carbs 12.3g 1.43g Crateva religiosa
Protein 1.5g 2.86g Spinach raw
Fats 0.1g 0.39g Spinach raw
Carbs 17.6g 3.63g Crateva religiosa
Calories 69kcal 23kcal Crateva religiosa
Fructose 3.8g 0.15g Crateva religiosa
Sugar 8.55g 0.42g Spinach raw
Fiber 5.3g 2.2g Crateva religiosa
Calcium 8mg 99mg Spinach raw
Iron 1.61mg 2.71mg Spinach raw
Magnesium 24mg 79mg Spinach raw
Phosphorus 47mg 49mg Spinach raw
Potassium 304mg 558mg Spinach raw
Sodium 20mg 79mg Crateva religiosa
Zinc 0.31mg 0.53mg Spinach raw
Copper 0.057mg 0.13mg Spinach raw
Manganese 0.182mg 0.897mg Spinach raw
Selenium 1µg Spinach raw
Vitamin A 100IU 9377IU Spinach raw
Vitamin A RAE 5µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 54.1mg 28.1mg Crateva religiosa
Vitamin B1 0.078mg Spinach raw
Vitamin B2 0.189mg Spinach raw
Vitamin B3 0.724mg Spinach raw
Vitamin B5 0.065mg Spinach raw
Vitamin B6 0.195mg Spinach raw
Folate 194µg Spinach raw
Choline 19.3mg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.014g 0.063g Crateva religiosa
Monounsaturated Fat 0.01g Spinach raw
Polyunsaturated fat 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crateva religiosa Spinach raw
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
14%
Crateva religiosa
168%
Spinach raw
Minerals Daily Need Coverage Score
18%
Crateva religiosa
45%
Spinach raw

Comparison summary

Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 8.13g)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Crateva religiosa
Crateva religiosa contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Crateva religiosa
Crateva religiosa is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 32)
Which food is cheaper?
Crateva religiosa
Crateva religiosa is cheaper (difference - $0.2)

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. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.