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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, iron, folate, manganese, magnesium, vitamin B2, vitamin B6, copper, and phosphorus.
  • Daily need coverage for vitamin A for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more PotassiumPotassium +40.6%
Contains less SodiumSodium -90%
Contains more MagnesiumMagnesium +521.4%
Contains more CalciumCalcium +32%
Contains more IronIron +3470%
Contains more CopperCopper +68.9%
Contains more ZincZinc +375%
Contains more PhosphorusPhosphorus +366.7%
Contains more ManganeseManganese +241.2%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 105% 1% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Spinach
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin CVitamin C +221.4%
Contains more Vitamin AVitamin A +17366.7%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +1080%
Contains more Vitamin B3Vitamin B3 +145%
Contains more Vitamin B5Vitamin B5 +353.1%
Contains more Vitamin B6Vitamin B6 +152.1%
Contains more FolateFolate +1360%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
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 ProteinProtein +661.5%
Contains more FatsFats +550%
Contains more OtherOther +24%
~equal in Carbs ~3.75g
~equal in Water ~91.21g

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 DV% diff.
Vitamin K 493.6µg 411%
Vitamin A 3µg 524µg 58%
Iron 0.1mg 3.57mg 43%
Folate 10µg 146µg 34%
Manganese 0.274mg 0.935mg 29%
Vitamin C 31.5mg 9.8mg 24%
Vitamin B2 0.02mg 0.236mg 17%
Magnesium 14mg 87mg 17%
Vitamin E 2.08mg 14%
Vitamin B6 0.096mg 0.242mg 11%
Fiber 2.4g 10%
Copper 0.103mg 0.174mg 8%
Phosphorus 12mg 56mg 6%
Vitamin B1 0.02mg 0.095mg 6%
Potassium 655mg 466mg 6%
Zinc 0.16mg 0.76mg 5%
Protein 0.39g 2.97g 5%
Choline 19.7mg 4%
Sodium 7mg 70mg 3%
Calcium 103mg 136mg 3%
Vitamin B3 0.2mg 0.49mg 2%
Vitamin B5 0.032mg 0.145mg 2%
Selenium 0.9µg 1.5µg 1%
Polyunsaturated fat 0.109g 1%
Calories 14kcal 23kcal 0%
Fats 0.04g 0.26g 0%
Carbs 3.61g 3.75g 0%
Net carbs 3.61g 1.35g N/A
Sugar 0.43g N/A
Saturated fat 0.043g 0%
Monounsaturated fat 0.006g 0%
Tryptophan 0.04mg 0%
Threonine 0.127mg 0%
Isoleucine 0.152mg 0%
Leucine 0.231mg 0%
Lysine 0.182mg 0%
Methionine 0.055mg 0%
Phenylalanine 0.134mg 0%
Valine 0.168mg 0%
Histidine 0.066mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butterbur Spinach
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Butterbur
135%
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.