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  6. Dates vs. Spinach raw

Dates vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between Dates and Spinach raw

  • Dates are richer in Fiber, and Vitamin B5, yet Spinach raw is richer in Vitamin K, Vitamin A RAE, Folate, Vitamin C, Manganese, Iron, Vitamin E , and Vitamin B2.
  • Daily need coverage for Vitamin K from Spinach raw is 400% higher.
  • Dates contain 9 times more Vitamin B5 than Spinach raw. Dates contain 0.589mg of Vitamin B5, while Spinach raw contains 0.065mg.

Food types used in this article are Dates, deglet noor and Spinach, raw.

Infographic

Dates 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.
Dates
Dates
5
:
5
Spinach raw
Spinach raw
Contains more Phosphorus +26.5%
Contains more Potassium +17.6%
Contains less Sodium -97.5%
Contains more Copper +58.5%
Contains more Selenium +200%
Contains more Calcium +153.8%
Contains more Iron +165.7%
Contains more Magnesium +83.7%
Contains more Zinc +82.8%
Contains more Manganese +242.4%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Phosphorus +26.5%
Contains more Potassium +17.6%
Contains less Sodium -97.5%
Contains more Copper +58.5%
Contains more Selenium +200%
Contains more Calcium +153.8%
Contains more Iron +165.7%
Contains more Magnesium +83.7%
Contains more Zinc +82.8%
Contains more Manganese +242.4%

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.
Dates
Dates
2
:
8
Spinach raw
Spinach raw
Contains more Vitamin B3 +76%
Contains more Vitamin B5 +806.2%
Contains more Vitamin A +93670%
Contains more Vitamin E +3960%
Contains more Vitamin C +6925%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +186.4%
Contains more Vitamin B6 +18.2%
Contains more Folate +921.1%
Contains more Vitamin K +17785.2%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B3 +76%
Contains more Vitamin B5 +806.2%
Contains more Vitamin A +93670%
Contains more Vitamin E +3960%
Contains more Vitamin C +6925%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +186.4%
Contains more Vitamin B6 +18.2%
Contains more Folate +921.1%
Contains more Vitamin K +17785.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
1
:
3
Spinach raw
Spinach raw
Contains more Carbs +1966.9%
Contains more Protein +16.7%
Contains more Water +345.2%
Equal in Fats - 0.39
Equal in Other - 1.72
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Spinach raw
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 Carbs +1966.9%
Contains more Protein +16.7%
Contains more Water +345.2%
Equal in Fats - 0.39
Equal in Other - 1.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
2
:
1
Spinach raw
Spinach raw
Contains less Saturated Fat -49.2%
Contains more Monounsaturated Fat +260%
Contains more Polyunsaturated fat +768.4%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -49.2%
Contains more Monounsaturated Fat +260%
Contains more Polyunsaturated fat +768.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
:
1
Spinach raw
Spinach raw
Contains more Sucrose +33957.1%
Contains more Glucose +17963.6%
Contains more Fructose +12940%
Contains more Maltose +∞%
Contains more Galactose +∞%
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Sucrose +33957.1%
Contains more Glucose +17963.6%
Contains more Fructose +12940%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Spinach raw Opinion
Net carbs 67.03g 1.43g Dates
Protein 2.45g 2.86g Spinach raw
Fats 0.39g 0.39g
Carbs 75.03g 3.63g Dates
Calories 282kcal 23kcal Dates
Fructose 19.56g 0.15g Dates
Sugar 63.35g 0.42g Spinach raw
Fiber 8g 2.2g Dates
Calcium 39mg 99mg Spinach raw
Iron 1.02mg 2.71mg Spinach raw
Magnesium 43mg 79mg Spinach raw
Phosphorus 62mg 49mg Dates
Potassium 656mg 558mg Dates
Sodium 2mg 79mg Dates
Zinc 0.29mg 0.53mg Spinach raw
Copper 0.206mg 0.13mg Dates
Manganese 0.262mg 0.897mg Spinach raw
Selenium 3µg 1µg Dates
Vitamin A 10IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 0.05mg 2.03mg Spinach raw
Vitamin C 0.4mg 28.1mg Spinach raw
Vitamin B1 0.052mg 0.078mg Spinach raw
Vitamin B2 0.066mg 0.189mg Spinach raw
Vitamin B3 1.274mg 0.724mg Dates
Vitamin B5 0.589mg 0.065mg Dates
Vitamin B6 0.165mg 0.195mg Spinach raw
Folate 19µg 194µg Spinach raw
Vitamin K 2.7µg 482.9µg Spinach raw
Tryptophan 0.012mg 0.039mg Spinach raw
Threonine 0.043mg 0.122mg Spinach raw
Isoleucine 0.049mg 0.147mg Spinach raw
Leucine 0.084mg 0.223mg Spinach raw
Lysine 0.066mg 0.174mg Spinach raw
Methionine 0.022mg 0.053mg Spinach raw
Phenylalanine 0.05mg 0.129mg Spinach raw
Valine 0.071mg 0.161mg Spinach raw
Histidine 0.032mg 0.064mg Spinach raw
Saturated Fat 0.032g 0.063g Dates
Monounsaturated Fat 0.036g 0.01g Dates
Polyunsaturated fat 0.019g 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Spinach raw
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
12%
Dates
181%
Spinach raw
Minerals Daily Need Coverage Score
29%
Dates
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 62.93g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 77mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.031g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.