Corn grain vs. Spinach — In-Depth Nutrition Comparison
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Important differences between corn grain and spinach
- Corn grain has more vitamin B6, selenium, vitamin B1, phosphorus, vitamin B3, and fiber; however, spinach has more vitamin K, vitamin A, folate, and manganese.
- Spinach's daily need coverage for vitamin K is 411% more.
- Corn grain has 10 times more selenium than spinach. Corn grain has 15.5µg of selenium, while spinach has 1.5µg.
- Corn grain has a higher glycemic index than spinach.
The food varieties used in the comparison are Corn grain, yellow and Spinach, cooked, boiled, drained, without salt.
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 more MagnesiumMagnesium | +46% |
| Contains more CopperCopper | +80.5% |
| Contains more ZincZinc | +190.8% |
| Contains more PhosphorusPhosphorus | +275% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +933.3% |
| Contains more CalciumCalcium | +1842.9% |
| Contains more PotassiumPotassium | +62.4% |
| Contains more IronIron | +31.7% |
| Contains more ManganeseManganese | +92.8% |
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 B1Vitamin B1 | +305.3% |
| Contains more Vitamin B3Vitamin B3 | +640.2% |
| Contains more Vitamin B5Vitamin B5 | +192.4% |
| Contains more Vitamin B6Vitamin B6 | +157% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +4663.6% |
| Contains more Vitamin EVitamin E | +324.5% |
| Contains more Vitamin B2Vitamin B2 | +17.4% |
| Contains more Vitamin KVitamin K | +164433.3% |
| Contains more FolateFolate | +668.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.3µg | 493.6µg | 411% |
| Vitamin A | 11µg | 524µg | 57% |
| Folate | 19µg | 146µg | 32% |
| Vitamin B6 | 0.622mg | 0.242mg | 29% |
| Selenium | 15.5µg | 1.5µg | 25% |
| Vitamin B1 | 0.385mg | 0.095mg | 24% |
| Carbs | 74.26g | 3.75g | 24% |
| Phosphorus | 210mg | 56mg | 22% |
| Fiber | 7.3g | 2.4g | 20% |
| Vitamin B3 | 3.627mg | 0.49mg | 20% |
| Manganese | 0.485mg | 0.935mg | 20% |
| Calories | 365kcal | 23kcal | 17% |
| Copper | 0.314mg | 0.174mg | 16% |
| Polyunsaturated fat | 2.163g | 0.109g | 14% |
| Zinc | 2.21mg | 0.76mg | 13% |
| Calcium | 7mg | 136mg | 13% |
| Protein | 9.42g | 2.97g | 13% |
| Iron | 2.71mg | 3.57mg | 11% |
| Vitamin E | 0.49mg | 2.08mg | 11% |
| Vitamin C | 0mg | 9.8mg | 11% |
| Magnesium | 127mg | 87mg | 10% |
| Fats | 4.74g | 0.26g | 7% |
| Vitamin B5 | 0.424mg | 0.145mg | 6% |
| Potassium | 287mg | 466mg | 5% |
| Choline | 19.7mg | 4% | |
| Vitamin B2 | 0.201mg | 0.236mg | 3% |
| Saturated fat | 0.667g | 0.043g | 3% |
| Monounsaturated fat | 1.251g | 0.006g | 3% |
| Sodium | 35mg | 70mg | 2% |
| Net carbs | 66.96g | 1.35g | N/A |
| Sugar | 0.64g | 0.43g | N/A |
| Tryptophan | 0.067mg | 0.04mg | 0% |
| Threonine | 0.354mg | 0.127mg | 0% |
| Isoleucine | 0.337mg | 0.152mg | 0% |
| Leucine | 1.155mg | 0.231mg | 0% |
| Lysine | 0.265mg | 0.182mg | 0% |
| Methionine | 0.197mg | 0.055mg | 0% |
| Phenylalanine | 0.463mg | 0.134mg | 0% |
| Valine | 0.477mg | 0.168mg | 0% |
| Histidine | 0.287mg | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.42 g
Fats:
4.74 g
Carbs:
74.26 g
Water:
10.37 g
Other:
1.21 g
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
| Contains more ProteinProtein | +217.2% |
| Contains more FatsFats | +1723.1% |
| Contains more CarbsCarbs | +1880.3% |
| Contains more WaterWater | +779.6% |
| Contains more OtherOther | +49.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.667 g
Monounsaturated fat:
Mono. Fat
1.251 g
Polyunsaturated fat:
Poly. Fat
2.163 g
Saturated fat:
Sat. Fat
0.043 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
| Contains more Mono. FatMonounsaturated fat | +20750% |
| Contains more Poly. FatPolyunsaturated fat | +1884.4% |
| Contains less Sat. FatSaturated fat | -93.6% |
