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Chrysanthemum vs. Spinach — In-Depth Nutrition Comparison

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A recap on the differences between chrysanthemum and spinach

  • Chrysanthemum is higher in folate, yet spinach is higher in vitamin A, vitamin K, iron, magnesium, vitamin C, vitamin B2, and vitamin B6.
  • Spinach covers your daily vitamin A needs 163% more than chrysanthemum.
  • The glycemic index of chrysanthemum is lower.

Food varieties used in this article are Chrysanthemum, garland, raw and Spinach, cooked, boiled, drained, without salt.

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Chrysanthemum vs Spinach infographic
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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 23% 35% 50% 86% 46% 19% 23% 15% 123% 0%
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 +21.7%
Contains more MagnesiumMagnesium +171.9%
Contains more CalciumCalcium +16.2%
Contains more IronIron +55.9%
Contains more CopperCopper +27%
Contains less SodiumSodium -40.7%
~equal in Zinc ~0.76mg
~equal in Phosphorus ~56mg
~equal in Manganese ~0.935mg

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 4.7% 39% 0% 0% 33% 33% 10% 13% 41% 0% 875% 133% 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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin B1Vitamin B1 +36.8%
Contains more Vitamin B5Vitamin B5 +52.4%
Contains more FolateFolate +21.2%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +351.7%
Contains more Vitamin B2Vitamin B2 +63.9%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin KVitamin K +41%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.49mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chrysanthemum Spinach DV% diff.
Vitamin K 350µg 493.6µg 120%
Vitamin A 116µg 524µg 45%
Iron 2.29mg 3.57mg 16%
Vitamin E 2.08mg 14%
Magnesium 32mg 87mg 13%
Vitamin C 1.4mg 9.8mg 9%
Folate 177µg 146µg 8%
Vitamin B2 0.144mg 0.236mg 7%
Vitamin B6 0.176mg 0.242mg 5%
Copper 0.137mg 0.174mg 4%
Choline 19.7mg 4%
Vitamin B1 0.13mg 0.095mg 3%
Potassium 567mg 466mg 3%
Selenium 1.5µg 3%
Fiber 3g 2.4g 2%
Vitamin B5 0.221mg 0.145mg 2%
Sodium 118mg 70mg 2%
Calcium 117mg 136mg 2%
Protein 3.36g 2.97g 1%
Polyunsaturated fat 0.109g 1%
Calories 24kcal 23kcal 0%
Fats 0.56g 0.26g 0%
Net carbs 0.02g 1.35g N/A
Carbs 3.02g 3.75g 0%
Sugar 0.43g N/A
Zinc 0.71mg 0.76mg 0%
Phosphorus 54mg 56mg 0%
Manganese 0.943mg 0.935mg 0%
Vitamin B3 0.531mg 0.49mg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 91%
Protein: 3.36 g
Fats: 0.56 g
Carbs: 3.02 g
Water: 91.4 g
Other: 1.66 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 +13.1%
Contains more FatsFats +115.4%
Contains more CarbsCarbs +24.2%
~equal in Water ~91.21g
~equal in Other ~1.81g

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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. Chrysanthemum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169995/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.