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  6. Chestnut vs. Spinach raw

Chestnut vs. Spinach raw — In-Depth Nutrition Comparison

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How are chestnut and spinach raw different?

  • Chestnut is richer in copper, phosphorus, vitamin B1, and vitamin B5, while spinach raw is higher in vitamin A, folate, iron, vitamin B2, magnesium, and calcium.
  • Spinach raw covers your daily need for vitamin A, 187% more than chestnut.
  • Chestnut contains 5 times more vitamin B5 than spinach raw. Chestnut contains 0.316mg of vitamin B5, while spinach raw contains 0.065mg.
  • Chestnut has a higher glycemic index (54) than spinach raw (32).

Nuts, chestnuts, european, boiled, and steamed and Spinach, raw types were used in this article.

Infographic

Chestnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PotassiumPotassium +28.1%
Contains more CopperCopper +263.1%
Contains more PhosphorusPhosphorus +102%
Contains less SodiumSodium -65.8%
Contains more MagnesiumMagnesium +46.3%
Contains more CalciumCalcium +115.2%
Contains more IronIron +56.6%
Contains more ZincZinc +112%
~equal in Manganese ~0.897mg

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +89.7%
Contains more Vitamin B5Vitamin B5 +386.2%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin B2Vitamin B2 +81.7%
Contains more FolateFolate +410.5%
~equal in Vitamin C ~28.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.724mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chestnut Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 1µg 469µg 52%
Folate 38µg 194µg 39%
Copper 0.472mg 0.13mg 38%
Vitamin E 2.03mg 14%
Iron 1.73mg 2.71mg 12%
Fiber 2.2g 9%
Carbs 27.76g 3.63g 8%
Phosphorus 99mg 49mg 7%
Vitamin B2 0.104mg 0.189mg 7%
Vitamin B1 0.148mg 0.078mg 6%
Magnesium 54mg 79mg 6%
Vitamin B5 0.316mg 0.065mg 5%
Calories 131kcal 23kcal 5%
Calcium 46mg 99mg 5%
Potassium 715mg 558mg 5%
Choline 19.3mg 4%
Polyunsaturated fat 0.545g 0.165g 3%
Vitamin B6 0.233mg 0.195mg 3%
Zinc 0.25mg 0.53mg 3%
Protein 2g 2.86g 2%
Selenium 1µg 2%
Manganese 0.854mg 0.897mg 2%
Vitamin C 26.7mg 28.1mg 2%
Fats 1.38g 0.39g 2%
Sodium 27mg 79mg 2%
Monounsaturated fat 0.476g 0.01g 1%
Saturated fat 0.26g 0.063g 1%
Net carbs 27.76g 1.43g N/A
Sugar 0.42g N/A
Vitamin B3 0.731mg 0.724mg 0%
Tryptophan 0.022mg 0.039mg 0%
Threonine 0.071mg 0.122mg 0%
Isoleucine 0.079mg 0.147mg 0%
Leucine 0.118mg 0.223mg 0%
Lysine 0.118mg 0.174mg 0%
Methionine 0.047mg 0.053mg 0%
Phenylalanine 0.084mg 0.129mg 0%
Valine 0.112mg 0.161mg 0%
Histidine 0.055mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 FatsFats +253.8%
Contains more CarbsCarbs +664.7%
Contains more ProteinProtein +43%
Contains more WaterWater +34.1%
Contains more OtherOther +142.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +4660%
Contains more Poly. FatPolyunsaturated fat +230.3%
Contains less Sat. FatSaturated fat -75.8%

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.