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 raw

Dried fruit vs. Spinach raw — In-Depth Nutrition Comparison

Compare

How are Dried fruit and Spinach raw different?

  • Dried fruit is higher in Copper, Fiber, Potassium, Vitamin E , and Vitamin B3, however, Spinach raw is richer in Vitamin K, Folate, Vitamin A RAE, Vitamin C, and Manganese.
  • Daily need coverage for Vitamin K from Spinach raw is 400% higher.
  • Dried fruit contains 4 times more Vitamin B3 than Spinach raw. While Dried fruit contains 2.589mg of Vitamin B3, Spinach raw contains only 0.724mg.

Apricots, dried, sulfured, uncooked and Spinach, raw are the varieties used in this article.

Infographic

Dried fruit 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.
Dried fruit
Dried fruit
5
:
5
Spinach raw
Spinach raw
Contains more Phosphorus +44.9%
Contains more Potassium +108.2%
Contains less Sodium -87.3%
Contains more Copper +163.8%
Contains more Selenium +120%
Contains more Calcium +80%
Contains more Magnesium +146.9%
Contains more Zinc +35.9%
Contains more Manganese +281.7%
Equal in Iron - 2.71
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
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 +44.9%
Contains more Potassium +108.2%
Contains less Sodium -87.3%
Contains more Copper +163.8%
Contains more Selenium +120%
Contains more Calcium +80%
Contains more Magnesium +146.9%
Contains more Zinc +35.9%
Contains more Manganese +281.7%
Equal in Iron - 2.71

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 raw
Spinach raw
Contains more Vitamin E +113.3%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +693.8%
Contains more Vitamin A +160.2%
Contains more Vitamin C +2710%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +155.4%
Contains more Vitamin B6 +36.4%
Contains more Folate +1840%
Contains more Vitamin K +15477.4%
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 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 E +113.3%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +693.8%
Contains more Vitamin A +160.2%
Contains more Vitamin C +2710%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +155.4%
Contains more Vitamin B6 +36.4%
Contains more Folate +1840%
Contains more Vitamin K +15477.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
1
Spinach raw
Spinach raw
Contains more Protein +18.5%
Contains more Fats +30.8%
Contains more Carbs +1625.6%
Contains more Other +49.4%
Contains more Water +195.9%
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 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 Protein +18.5%
Contains more Fats +30.8%
Contains more Carbs +1625.6%
Contains more Other +49.4%
Contains more Water +195.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
2
:
1
Spinach raw
Spinach raw
Contains less Saturated Fat -73%
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +123%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 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 -73%
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +123%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
1
Spinach raw
Spinach raw
Contains more Starch +∞%
Contains more Sucrose +11171.4%
Contains more Glucose +29972.7%
Contains more Fructose +8213.3%
Contains more Galactose +∞%
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 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 Starch +∞%
Contains more Sucrose +11171.4%
Contains more Glucose +29972.7%
Contains more Fructose +8213.3%
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.
Dried fruit Spinach raw
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 raw Opinion
Net carbs 55.34g 1.43g Dried fruit
Protein 3.39g 2.86g Dried fruit
Fats 0.51g 0.39g Dried fruit
Carbs 62.64g 3.63g Dried fruit
Calories 241kcal 23kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g 0.15g Dried fruit
Sugar 53.44g 0.42g Spinach raw
Fiber 7.3g 2.2g Dried fruit
Calcium 55mg 99mg Spinach raw
Iron 2.66mg 2.71mg Spinach raw
Magnesium 32mg 79mg Spinach raw
Phosphorus 71mg 49mg Dried fruit
Potassium 1162mg 558mg Dried fruit
Sodium 10mg 79mg Dried fruit
Zinc 0.39mg 0.53mg Spinach raw
Copper 0.343mg 0.13mg Dried fruit
Manganese 0.235mg 0.897mg Spinach raw
Selenium 2.2µg 1µg Dried fruit
Vitamin A 3604IU 9377IU Spinach raw
Vitamin A RAE 180µg 469µg Spinach raw
Vitamin E 4.33mg 2.03mg Dried fruit
Vitamin C 1mg 28.1mg Spinach raw
Vitamin B1 0.015mg 0.078mg Spinach raw
Vitamin B2 0.074mg 0.189mg Spinach raw
Vitamin B3 2.589mg 0.724mg Dried fruit
Vitamin B5 0.516mg 0.065mg Dried fruit
Vitamin B6 0.143mg 0.195mg Spinach raw
Folate 10µg 194µg Spinach raw
Vitamin K 3.1µg 482.9µg Spinach raw
Tryptophan 0.016mg 0.039mg Spinach raw
Threonine 0.073mg 0.122mg Spinach raw
Isoleucine 0.063mg 0.147mg Spinach raw
Leucine 0.105mg 0.223mg Spinach raw
Lysine 0.083mg 0.174mg Spinach raw
Methionine 0.015mg 0.053mg Spinach raw
Phenylalanine 0.062mg 0.129mg Spinach raw
Valine 0.078mg 0.161mg Spinach raw
Histidine 0.047mg 0.064mg Spinach raw
Saturated Fat 0.017g 0.063g Dried fruit
Monounsaturated Fat 0.074g 0.01g Dried fruit
Polyunsaturated fat 0.074g 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Spinach raw
Low Fats diet ok
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
38%
Dried fruit
181%
Spinach raw
Minerals Daily Need Coverage Score
44%
Dried fruit
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 53.02g)
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?
Dried fruit
Dried fruit contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.046g)
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 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.