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  6. Dried fruit vs. Spinach

Dried fruit vs. Spinach — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Spinach

  • Dried fruit has more Potassium, Fiber, Copper, Vitamin E , and Vitamin B3, however, Spinach is richer in Vitamin K, Vitamin A RAE, Folate, Manganese, and Magnesium.
  • Spinach covers your daily Vitamin K needs 409% more than Dried fruit.
  • Spinach has 5 times less Vitamin B3 than Dried fruit. Dried fruit has 2.589mg of Vitamin B3, while Spinach has 0.49mg.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Spinach, cooked, boiled, drained, without salt.

Infographic

Dried fruit vs Spinach 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.
Dried fruit
Dried fruit
5
:
5
Spinach
Spinach
Contains more Phosphorus +26.8%
Contains more Potassium +149.4%
Contains less Sodium -85.7%
Contains more Copper +97.1%
Contains more Selenium +46.7%
Contains more Calcium +147.3%
Contains more Iron +34.2%
Contains more Magnesium +171.9%
Contains more Zinc +94.9%
Contains more Manganese +297.9%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Phosphorus +26.8%
Contains more Potassium +149.4%
Contains less Sodium -85.7%
Contains more Copper +97.1%
Contains more Selenium +46.7%
Contains more Calcium +147.3%
Contains more Iron +34.2%
Contains more Magnesium +171.9%
Contains more Zinc +94.9%
Contains more Manganese +297.9%

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.
Dried fruit
Dried fruit
3
:
7
Spinach
Spinach
Contains more Vitamin E +108.2%
Contains more Vitamin B3 +428.4%
Contains more Vitamin B5 +255.9%
Contains more Vitamin A +190.8%
Contains more Vitamin C +880%
Contains more Vitamin B1 +533.3%
Contains more Vitamin B2 +218.9%
Contains more Vitamin B6 +69.2%
Contains more Folate +1360%
Contains more Vitamin K +15822.6%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin E +108.2%
Contains more Vitamin B3 +428.4%
Contains more Vitamin B5 +255.9%
Contains more Vitamin A +190.8%
Contains more Vitamin C +880%
Contains more Vitamin B1 +533.3%
Contains more Vitamin B2 +218.9%
Contains more Vitamin B6 +69.2%
Contains more Folate +1360%
Contains more Vitamin K +15822.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
1
Spinach
Spinach
Contains more Protein +14.1%
Contains more Fats +96.2%
Contains more Carbs +1570.4%
Contains more Other +42%
Contains more Water +195.3%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +14.1%
Contains more Fats +96.2%
Contains more Carbs +1570.4%
Contains more Other +42%
Contains more Water +195.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
1
Spinach
Spinach
Contains less Saturated Fat -60.5%
Contains more Monounsaturated Fat +1133.3%
Contains more Polyunsaturated fat +47.3%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -60.5%
Contains more Monounsaturated Fat +1133.3%
Contains more Polyunsaturated fat +47.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Spinach Opinion
Net carbs 55.34g 1.35g Dried fruit
Protein 3.39g 2.97g Dried fruit
Fats 0.51g 0.26g Dried fruit
Carbs 62.64g 3.75g Dried fruit
Calories 241kcal 23kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 0.43g Spinach
Fiber 7.3g 2.4g Dried fruit
Calcium 55mg 136mg Spinach
Iron 2.66mg 3.57mg Spinach
Magnesium 32mg 87mg Spinach
Phosphorus 71mg 56mg Dried fruit
Potassium 1162mg 466mg Dried fruit
Sodium 10mg 70mg Dried fruit
Zinc 0.39mg 0.76mg Spinach
Copper 0.343mg 0.174mg Dried fruit
Manganese 0.235mg 0.935mg Spinach
Selenium 2.2µg 1.5µg Dried fruit
Vitamin A 3604IU 10481IU Spinach
Vitamin A RAE 180µg 524µg Spinach
Vitamin E 4.33mg 2.08mg Dried fruit
Vitamin C 1mg 9.8mg Spinach
Vitamin B1 0.015mg 0.095mg Spinach
Vitamin B2 0.074mg 0.236mg Spinach
Vitamin B3 2.589mg 0.49mg Dried fruit
Vitamin B5 0.516mg 0.145mg Dried fruit
Vitamin B6 0.143mg 0.242mg Spinach
Folate 10µg 146µg Spinach
Vitamin K 3.1µg 493.6µg Spinach
Tryptophan 0.016mg 0.04mg Spinach
Threonine 0.073mg 0.127mg Spinach
Isoleucine 0.063mg 0.152mg Spinach
Leucine 0.105mg 0.231mg Spinach
Lysine 0.083mg 0.182mg Spinach
Methionine 0.015mg 0.055mg Spinach
Phenylalanine 0.062mg 0.134mg Spinach
Valine 0.078mg 0.168mg Spinach
Histidine 0.047mg 0.066mg Spinach
Saturated Fat 0.017g 0.043g Dried fruit
Monounsaturated Fat 0.074g 0.006g Dried fruit
Polyunsaturated fat 0.074g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Dried fruit
183%
Spinach
Minerals Daily Need Coverage Score
44%
Dried fruit
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 53.01g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.