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  6. Butterbur vs. Spinach

Butterbur vs. Spinach — In-Depth Nutrition Comparison

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The main differences between Butterbur and Spinach

  • Butterbur is richer in Vitamin C, yet Spinach is richer in Vitamin A RAE, Iron, Folate, Manganese, Magnesium, Vitamin B2, Vitamin B6, Copper, and Phosphorus.
  • Daily need coverage for Vitamin A RAE from Spinach is 58% higher.
  • Butterbur contains 3 times more Vitamin C than Spinach. Butterbur contains 31.5mg of Vitamin C, while Spinach contains 9.8mg.

Food types used in this article are Butterbur, (fuki), raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Butterbur 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.
Butterbur
Butterbur
2
:
8
Spinach
Spinach
Contains more Potassium +40.6%
Contains less Sodium -90%
Contains more Calcium +32%
Contains more Iron +3470%
Contains more Magnesium +521.4%
Contains more Phosphorus +366.7%
Contains more Zinc +375%
Contains more Copper +68.9%
Contains more Manganese +241.2%
Contains more Selenium +66.7%
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Potassium +40.6%
Contains less Sodium -90%
Contains more Calcium +32%
Contains more Iron +3470%
Contains more Magnesium +521.4%
Contains more Phosphorus +366.7%
Contains more Zinc +375%
Contains more Copper +68.9%
Contains more Manganese +241.2%
Contains more Selenium +66.7%

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.
Butterbur
Butterbur
1
:
9
Spinach
Spinach
Contains more Vitamin C +221.4%
Contains more Vitamin A +20862%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +1080%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +353.1%
Contains more Vitamin B6 +152.1%
Contains more Folate +1360%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
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 C +221.4%
Contains more Vitamin A +20862%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +1080%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +353.1%
Contains more Vitamin B6 +152.1%
Contains more Folate +1360%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butterbur
Butterbur
1
:
4
Spinach
Spinach
Contains more Protein +661.5%
Contains more Fats +550%
Contains more Other +24%
Equal in Carbs - 3.75
Equal in Water - 91.21
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 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 +661.5%
Contains more Fats +550%
Contains more Other +24%
Equal in Carbs - 3.75
Equal in Water - 91.21

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butterbur Spinach Opinion
Net carbs 3.61g 1.35g Butterbur
Protein 0.39g 2.97g Spinach
Fats 0.04g 0.26g Spinach
Carbs 3.61g 3.75g Spinach
Calories 14kcal 23kcal Spinach
Sugar 0.43g Butterbur
Fiber 2.4g Spinach
Calcium 103mg 136mg Spinach
Iron 0.1mg 3.57mg Spinach
Magnesium 14mg 87mg Spinach
Phosphorus 12mg 56mg Spinach
Potassium 655mg 466mg Butterbur
Sodium 7mg 70mg Butterbur
Zinc 0.16mg 0.76mg Spinach
Copper 0.103mg 0.174mg Spinach
Manganese 0.274mg 0.935mg Spinach
Selenium 0.9µg 1.5µg Spinach
Vitamin A 50IU 10481IU Spinach
Vitamin A RAE 3µg 524µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 31.5mg 9.8mg Butterbur
Vitamin B1 0.02mg 0.095mg Spinach
Vitamin B2 0.02mg 0.236mg Spinach
Vitamin B3 0.2mg 0.49mg Spinach
Vitamin B5 0.032mg 0.145mg Spinach
Vitamin B6 0.096mg 0.242mg Spinach
Folate 10µg 146µg Spinach
Vitamin K 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 0.043g Butterbur
Monounsaturated Fat 0.006g Spinach
Polyunsaturated fat 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butterbur 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
13%
Butterbur
183%
Spinach
Minerals Daily Need Coverage Score
19%
Butterbur
52%
Spinach

Comparison summary

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 lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $0.2)
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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.