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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
135%
Minerals Daily Need Coverage Score
63%
52%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 0.624g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Corn grain contains less Sodium (difference - 35mg)
Which food is cheaper?
Corn grain is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.