Plum vs. Spinach — In-Depth Nutrition Comparison
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What are the differences between plums and spinach?
- The amount of vitamin K, vitamin A, iron, manganese, folate, magnesium, vitamin B6, vitamin B2, calcium, and copper in spinach is higher than in plums.
- Spinach's daily need coverage for vitamin K is 406% more.
- Spinach has a lower glycemic index (32) than plums (53).
We used Plums, raw and Spinach, cooked, boiled, drained, without salt types in this article.
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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +1142.9% |
| Contains more CalciumCalcium | +2166.7% |
| Contains more PotassiumPotassium | +196.8% |
| Contains more IronIron | +2000% |
| Contains more CopperCopper | +205.3% |
| Contains more ZincZinc | +660% |
| Contains more PhosphorusPhosphorus | +250% |
| Contains more ManganeseManganese | +1698.1% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin AVitamin A | +2982.4% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +239.3% |
| Contains more Vitamin B2Vitamin B2 | +807.7% |
| Contains more Vitamin B3Vitamin B3 | +17.5% |
| Contains more Vitamin B6Vitamin B6 | +734.5% |
| Contains more Vitamin KVitamin K | +7612.5% |
| Contains more FolateFolate | +2820% |
| Contains more CholineCholine | +936.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 6.4µg | 493.6µg | 406% |
| Vitamin A | 17µg | 524µg | 56% |
| Iron | 0.17mg | 3.57mg | 43% |
| Manganese | 0.052mg | 0.935mg | 38% |
| Folate | 5µg | 146µg | 35% |
| Magnesium | 7mg | 87mg | 19% |
| Vitamin B6 | 0.029mg | 0.242mg | 16% |
| Vitamin B2 | 0.026mg | 0.236mg | 16% |
| Calcium | 6mg | 136mg | 13% |
| Copper | 0.057mg | 0.174mg | 13% |
| Vitamin E | 0.26mg | 2.08mg | 12% |
| Potassium | 157mg | 466mg | 9% |
| Vitamin B1 | 0.028mg | 0.095mg | 6% |
| Zinc | 0.1mg | 0.76mg | 6% |
| Phosphorus | 16mg | 56mg | 6% |
| Protein | 0.7g | 2.97g | 5% |
| Fructose | 3.07g | 4% | |
| Fiber | 1.4g | 2.4g | 4% |
| Sodium | 0mg | 70mg | 3% |
| Choline | 1.9mg | 19.7mg | 3% |
| Selenium | 0µg | 1.5µg | 3% |
| Carbs | 11.42g | 3.75g | 3% |
| Calories | 46kcal | 23kcal | 1% |
| Fats | 0.28g | 0.26g | 0% |
| Vitamin C | 9.5mg | 9.8mg | 0% |
| Net carbs | 10.02g | 1.35g | N/A |
| Sugar | 9.92g | 0.43g | N/A |
| Vitamin B3 | 0.417mg | 0.49mg | 0% |
| Vitamin B5 | 0.135mg | 0.145mg | 0% |
| Saturated fat | 0.017g | 0.043g | 0% |
| Monounsaturated fat | 0.134g | 0.006g | 0% |
| Polyunsaturated fat | 0.044g | 0.109g | 0% |
| Tryptophan | 0.009mg | 0.04mg | 0% |
| Threonine | 0.01mg | 0.127mg | 0% |
| Isoleucine | 0.014mg | 0.152mg | 0% |
| Leucine | 0.015mg | 0.231mg | 0% |
| Lysine | 0.016mg | 0.182mg | 0% |
| Methionine | 0.008mg | 0.055mg | 0% |
| Phenylalanine | 0.014mg | 0.134mg | 0% |
| Valine | 0.016mg | 0.168mg | 0% |
| Histidine | 0.009mg | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +204.5% |
| Contains more ProteinProtein | +324.3% |
| Contains more OtherOther | +389.2% |
~equal in
Fats
~0.26g
~equal in
Water
~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60.5% |
| Contains more Mono. FatMonounsaturated fat | +2133.3% |
| Contains more Poly. FatPolyunsaturated fat | +147.7% |
