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  6. Agar vs. Spinach

Agar vs. Spinach — In-Depth Nutrition Comparison

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Differences between Agar and Spinach

  • Agar has more Iron, Magnesium, Manganese, Folate, Vitamin B5, Calcium, Copper, and Zinc, while Spinach has more Vitamin K, and Vitamin A RAE.
  • Spinach's daily need coverage for Vitamin K is 391% higher.
  • Spinach contains 21 times less Vitamin B5 than Agar. Agar contains 3.018mg of Vitamin B5, while Spinach contains 0.145mg.

The food types used in this comparison are Seaweed, agar, dried and Spinach, cooked, boiled, drained, without salt.

Infographic

Agar vs Spinach 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.
Agar
Agar
8
:
2
Spinach
Spinach
Contains more Calcium +359.6%
Contains more Iron +499.4%
Contains more Magnesium +785.1%
Contains more Potassium +141.4%
Contains more Zinc +663.2%
Contains more Copper +250.6%
Contains more Manganese +359.9%
Contains more Selenium +393.3%
Contains less Sodium -31.4%
Equal in Phosphorus - 56
Agar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 188% 803% 550% 23% 100% 14% 159% 204% 561% 41%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Calcium +359.6%
Contains more Iron +499.4%
Contains more Magnesium +785.1%
Contains more Potassium +141.4%
Contains more Zinc +663.2%
Contains more Copper +250.6%
Contains more Manganese +359.9%
Contains more Selenium +393.3%
Contains less Sodium -31.4%
Equal in Phosphorus - 56

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.
Agar
Agar
4
:
6
Spinach
Spinach
Contains more Vitamin E +140.4%
Contains more Vitamin B5 +1981.4%
Contains more Vitamin B6 +25.2%
Contains more Folate +297.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +850%
Contains more Vitamin B3 +142.6%
Contains more Vitamin K +1923%
Equal in Vitamin B2 - 0.236
Agar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 100% 0% 0% 3% 52% 4% 182% 70% 435% 0% 61%
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%
Contains more Vitamin E +140.4%
Contains more Vitamin B5 +1981.4%
Contains more Vitamin B6 +25.2%
Contains more Folate +297.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +850%
Contains more Vitamin B3 +142.6%
Contains more Vitamin K +1923%
Equal in Vitamin B2 - 0.236

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Agar
Agar
4
:
1
Spinach
Spinach
Contains more Protein +109.1%
Contains more Fats +15.4%
Contains more Carbs +2056.8%
Contains more Other +117.1%
Contains more Water +950.8%
Agar
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
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
Contains more Protein +109.1%
Contains more Fats +15.4%
Contains more Carbs +2056.8%
Contains more Other +117.1%
Contains more Water +950.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Agar
Agar
1
:
2
Spinach
Spinach
Contains more Monounsaturated Fat +350%
Contains less Saturated Fat -29.5%
Equal in Polyunsaturated fat - 0.109
Agar
32% 14% 54%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.102 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +350%
Contains less Saturated Fat -29.5%
Equal in Polyunsaturated fat - 0.109

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Agar Spinach Opinion
Net carbs 73.18g 1.35g Agar
Protein 6.21g 2.97g Agar
Fats 0.3g 0.26g Agar
Carbs 80.88g 3.75g Agar
Calories 306kcal 23kcal Agar
Sugar 2.97g 0.43g Spinach
Fiber 7.7g 2.4g Agar
Calcium 625mg 136mg Agar
Iron 21.4mg 3.57mg Agar
Magnesium 770mg 87mg Agar
Phosphorus 52mg 56mg Spinach
Potassium 1125mg 466mg Agar
Sodium 102mg 70mg Spinach
Zinc 5.8mg 0.76mg Agar
Copper 0.61mg 0.174mg Agar
Manganese 4.3mg 0.935mg Agar
Selenium 7.4µg 1.5µg Agar
Vitamin A 0IU 10481IU Spinach
Vitamin A RAE 0µg 524µg Spinach
Vitamin E 5mg 2.08mg Agar
Vitamin C 0mg 9.8mg Spinach
Vitamin B1 0.01mg 0.095mg Spinach
Vitamin B2 0.222mg 0.236mg Spinach
Vitamin B3 0.202mg 0.49mg Spinach
Vitamin B5 3.018mg 0.145mg Agar
Vitamin B6 0.303mg 0.242mg Agar
Folate 580µg 146µg Agar
Vitamin K 24.4µg 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.061g 0.043g Spinach
Omega-3 - EPA 0.087g 0g Agar
Monounsaturated Fat 0.027g 0.006g Agar
Polyunsaturated fat 0.102g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Agar Spinach
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
75%
Agar
183%
Spinach
Minerals Daily Need Coverage Score
264%
Agar
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.54g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Agar
Agar is lower in glycemic index (difference - 32)
Which food is cheaper?
Agar
Agar is cheaper (difference - $0.2)
Which food is richer in minerals?
Agar
Agar is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.