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Custard apple vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between custard apple and spinach raw

  • Custard apple has less vitamin A, iron, magnesium, vitamin C, calcium, vitamin B2, and potassium than spinach raw.
  • Spinach raw covers your daily need for vitamin A, 187% more than custard apple.
  • The glycemic index of custard apple is higher.

These are the specific foods used in this comparison Custard-apple, (bullock's-heart), raw and Spinach, raw.

Infographic

Custard apple 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 13% 9% 34% 27% 0% 0% 9% 0.52% 0% 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 less SodiumSodium -94.9%
Contains more MagnesiumMagnesium +338.9%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +46.1%
Contains more IronIron +281.7%
Contains more PhosphorusPhosphorus +133.3%

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 64% 0.67% 0% 0% 20% 23% 9.4% 8.1% 51% 0% 0% 0% 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 B5Vitamin B5 +107.7%
Contains more Vitamin B6Vitamin B6 +13.3%
Contains more Vitamin CVitamin C +46.4%
Contains more Vitamin AVitamin A +23350%
Contains more Vitamin B2Vitamin B2 +89%
Contains more Vitamin B3Vitamin B3 +44.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 25% 72%
Protein: 1.7 g
Fats: 0.6 g
Carbs: 25.2 g
Water: 71.5 g
Other: 1 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 +53.8%
Contains more CarbsCarbs +594.2%
Contains more ProteinProtein +68.2%
Contains more WaterWater +27.8%
Contains more OtherOther +72%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 less Sat. FatSaturated fat -72.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Custard apple Spinach raw
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Custard apple Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 2µg 469µg 52%
Folate 194µg 49%
Manganese 0.897mg 39%
Iron 0.71mg 2.71mg 25%
Magnesium 18mg 79mg 15%
Copper 0.13mg 14%
Vitamin E 2.03mg 14%
Vitamin C 19.2mg 28.1mg 10%
Carbs 25.2g 3.63g 7%
Calcium 30mg 99mg 7%
Vitamin B2 0.1mg 0.189mg 7%
Potassium 382mg 558mg 5%
Zinc 0.53mg 5%
Calories 101kcal 23kcal 4%
Choline 19.3mg 4%
Phosphorus 21mg 49mg 4%
Sodium 4mg 79mg 3%
Selenium 1µg 2%
Protein 1.7g 2.86g 2%
Vitamin B6 0.221mg 0.195mg 2%
Polyunsaturated fat 0.165g 1%
Fiber 2.4g 2.2g 1%
Vitamin B3 0.5mg 0.724mg 1%
Vitamin B5 0.135mg 0.065mg 1%
Saturated fat 0.231g 0.063g 1%
Fats 0.6g 0.39g 0%
Net carbs 22.8g 1.43g N/A
Sugar 0.42g N/A
Vitamin B1 0.08mg 0.078mg 0%
Monounsaturated fat 0.01g 0%
Tryptophan 0.007mg 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.037mg 0.174mg 0%
Methionine 0.004mg 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Custard apple Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
14%
Custard apple
137%
Spinach raw
Minerals Daily Need Coverage Score
9%
Custard apple
45%
Spinach raw

Comparison summary

Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.168g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Custard apple
Custard apple is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Custard apple
Custard apple contains less Sodium (difference - 75mg)
Which food is cheaper?
Custard apple
Custard apple is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.