Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Spinach

Dried fruit vs. Spinach — In-Depth Nutrition Comparison

Compare

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, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more PotassiumPotassium +149.4%
Contains more CopperCopper +97.1%
Contains more PhosphorusPhosphorus +26.8%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +46.7%
Contains more MagnesiumMagnesium +171.9%
Contains more CalciumCalcium +147.3%
Contains more IronIron +34.2%
Contains more ZincZinc +94.9%
Contains more ManganeseManganese +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.
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin EVitamin E +108.2%
Contains more Vitamin B3Vitamin B3 +428.4%
Contains more Vitamin B5Vitamin B5 +255.9%
Contains more Vitamin CVitamin C +880%
Contains more Vitamin AVitamin A +191.1%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B2Vitamin B2 +218.9%
Contains more Vitamin B6Vitamin B6 +69.2%
Contains more Vitamin KVitamin K +15822.6%
Contains more FolateFolate +1360%
Contains more CholineCholine +41.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Spinach DV% diff.
Vitamin K 3.1µg 493.6µg 409%
Vitamin A 180µg 524µg 38%
Folate 10µg 146µg 34%
Manganese 0.235mg 0.935mg 30%
Carbs 62.64g 3.75g 20%
Potassium 1162mg 466mg 20%
Fiber 7.3g 2.4g 20%
Copper 0.343mg 0.174mg 19%
Fructose 12.47g 16%
Vitamin E 4.33mg 2.08mg 15%
Vitamin B3 2.589mg 0.49mg 13%
Magnesium 32mg 87mg 13%
Vitamin B2 0.074mg 0.236mg 12%
Calories 241kcal 23kcal 11%
Iron 2.66mg 3.57mg 11%
Vitamin C 1mg 9.8mg 10%
Vitamin B6 0.143mg 0.242mg 8%
Calcium 55mg 136mg 8%
Vitamin B1 0.015mg 0.095mg 7%
Vitamin B5 0.516mg 0.145mg 7%
Sodium 10mg 70mg 3%
Zinc 0.39mg 0.76mg 3%
Phosphorus 71mg 56mg 2%
Choline 13.9mg 19.7mg 1%
Selenium 2.2µg 1.5µg 1%
Protein 3.39g 2.97g 1%
Fats 0.51g 0.26g 0%
Net carbs 55.34g 1.35g N/A
Sugar 53.44g 0.43g N/A
Starch 0.35g 0%
Saturated fat 0.017g 0.043g 0%
Monounsaturated fat 0.074g 0.006g 0%
Polyunsaturated fat 0.074g 0.109g 0%
Tryptophan 0.016mg 0.04mg 0%
Threonine 0.073mg 0.127mg 0%
Isoleucine 0.063mg 0.152mg 0%
Leucine 0.105mg 0.231mg 0%
Lysine 0.083mg 0.182mg 0%
Methionine 0.015mg 0.055mg 0%
Phenylalanine 0.062mg 0.134mg 0%
Valine 0.078mg 0.168mg 0%
Histidine 0.047mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
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 ProteinProtein +14.1%
Contains more FatsFats +96.2%
Contains more CarbsCarbs +1570.4%
Contains more OtherOther +42%
Contains more WaterWater +195.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains less Sat. FatSaturated fat -60.5%
Contains more Mono. FatMonounsaturated fat +1133.3%
Contains more Poly. FatPolyunsaturated fat +47.3%

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Spinach
Spinach vs Broccoli
Broccoli
Spinach
Spinach vs Tomato
Tomato
Spinach
Spinach vs Vegetable
Vegetable

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.