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Drumstick leaves vs. Spinach — In-Depth Nutrition Comparison

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Significant differences between drumstick leaves and spinach

  • Drumstick leaves have more vitamin B6, vitamin C, vitamin B2, vitamin B1, vitamin B3, and phosphorus; however, spinach is richer in vitamin A, folate, magnesium, and copper.
  • Drumstick leaves cover your daily vitamin B6 needs 74% more than spinach.
  • Spinach has 5 times less vitamin C than drumstick leaves. Drumstick leaves have 51.7mg of vitamin C, while spinach has 9.8mg.

Specific food types used in this comparison are Drumstick leaves, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Drumstick leaves vs Spinach infographic
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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 30% 56% 30% 150% 35% 16% 48% 1.2% 139% 4.9%
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 CalciumCalcium +36%
Contains more IronIron +12%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +13.7%
Contains more MagnesiumMagnesium +107.1%
Contains more PotassiumPotassium +38.3%
Contains more CopperCopper +65.7%
Contains more ZincZinc +26.7%
Contains more SeleniumSelenium +66.7%

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 172% 126% 0% 0% 64% 152% 42% 7.5% 277% 0% 0% 30% 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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin CVitamin C +427.6%
Contains more Vitamin B1Vitamin B1 +170.5%
Contains more Vitamin B2Vitamin B2 +179.7%
Contains more Vitamin B3Vitamin B3 +353.1%
Contains more Vitamin B6Vitamin B6 +395.9%
Contains more Vitamin AVitamin A +38.6%
Contains more Vitamin B5Vitamin B5 +16%
Contains more FolateFolate +265%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Drumstick leaves Spinach DV% diff.
Vitamin K 493.6µg 411%
Vitamin B6 1.2mg 0.242mg 74%
Vitamin C 51.7mg 9.8mg 47%
Vitamin B2 0.66mg 0.236mg 33%
Folate 40µg 146µg 27%
Vitamin A 378µg 524µg 16%
Vitamin B1 0.257mg 0.095mg 14%
Vitamin E 2.08mg 14%
Protein 9.4g 2.97g 13%
Magnesium 42mg 87mg 11%
Vitamin B3 2.22mg 0.49mg 11%
Phosphorus 112mg 56mg 8%
Copper 0.105mg 0.174mg 8%
Manganese 1.063mg 0.935mg 6%
Calcium 185mg 136mg 5%
Iron 4mg 3.57mg 5%
Potassium 337mg 466mg 4%
Choline 19.7mg 4%
Sodium 9mg 70mg 3%
Calories 64kcal 23kcal 2%
Fiber 2g 2.4g 2%
Carbs 8.28g 3.75g 2%
Fats 1.4g 0.26g 2%
Selenium 0.9µg 1.5µg 1%
Zinc 0.6mg 0.76mg 1%
Polyunsaturated fat 0.109g 1%
Net carbs 6.28g 1.35g N/A
Sugar 0.43g N/A
Vitamin B5 0.125mg 0.145mg 0%
Saturated fat 0.043g 0%
Monounsaturated fat 0.006g 0%
Tryptophan 0.144mg 0.04mg 0%
Threonine 0.411mg 0.127mg 0%
Isoleucine 0.451mg 0.152mg 0%
Leucine 0.791mg 0.231mg 0%
Lysine 0.537mg 0.182mg 0%
Methionine 0.123mg 0.055mg 0%
Phenylalanine 0.487mg 0.134mg 0%
Valine 0.611mg 0.168mg 0%
Histidine 0.196mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 8% 79% 2%
Protein: 9.4 g
Fats: 1.4 g
Carbs: 8.28 g
Water: 78.66 g
Other: 2.26 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 +216.5%
Contains more FatsFats +438.5%
Contains more CarbsCarbs +120.8%
Contains more OtherOther +24.9%
Contains more WaterWater +16%

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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. Drumstick leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168416/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.