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Drumstick leaves vs. Spinach raw — In-Depth Nutrition Comparison

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How are drumstick leaves and spinach raw different?

  • Drumstick leaves are higher in vitamin B6, vitamin B2, vitamin C, iron, vitamin B1, vitamin B3, and phosphorus; however, spinach raw is richer in folate, vitamin A, and magnesium.
  • Daily need coverage for vitamin B6 for drumstick leaves is 77% higher.
  • Drumstick leaves contain 3 times more vitamin B2 than spinach raw. While drumstick leaves contain 0.66mg of vitamin B2, spinach raw contains only 0.189mg.

Drumstick leaves, raw and Spinach, raw are the varieties used in this article.

Infographic

Drumstick leaves vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +86.9%
Contains more IronIron +47.6%
Contains more ZincZinc +13.2%
Contains more PhosphorusPhosphorus +128.6%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +18.5%
Contains more MagnesiumMagnesium +88.1%
Contains more PotassiumPotassium +65.6%
Contains more CopperCopper +23.8%
Contains more SeleniumSelenium +11.1%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +84%
Contains more Vitamin B1Vitamin B1 +229.5%
Contains more Vitamin B2Vitamin B2 +249.2%
Contains more Vitamin B3Vitamin B3 +206.6%
Contains more Vitamin B5Vitamin B5 +92.3%
Contains more Vitamin B6Vitamin B6 +515.4%
Contains more Vitamin AVitamin A +24.1%
Contains more FolateFolate +385%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Drumstick leaves Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin B6 1.2mg 0.195mg 77%
Folate 40µg 194µg 39%
Vitamin B2 0.66mg 0.189mg 36%
Vitamin C 51.7mg 28.1mg 26%
Iron 4mg 2.71mg 16%
Vitamin B1 0.257mg 0.078mg 15%
Vitamin E 2.03mg 14%
Protein 9.4g 2.86g 13%
Vitamin A 378µg 469µg 10%
Calcium 185mg 99mg 9%
Magnesium 42mg 79mg 9%
Vitamin B3 2.22mg 0.724mg 9%
Phosphorus 112mg 49mg 9%
Potassium 337mg 558mg 7%
Manganese 1.063mg 0.897mg 7%
Choline 19.3mg 4%
Copper 0.105mg 0.13mg 3%
Sodium 9mg 79mg 3%
Calories 64kcal 23kcal 2%
Carbs 8.28g 3.63g 2%
Fats 1.4g 0.39g 2%
Polyunsaturated fat 0.165g 1%
Zinc 0.6mg 0.53mg 1%
Fiber 2g 2.2g 1%
Vitamin B5 0.125mg 0.065mg 1%
Net carbs 6.28g 1.43g N/A
Sugar 0.42g N/A
Selenium 0.9µg 1µg 0%
Saturated fat 0.063g 0%
Monounsaturated fat 0.01g 0%
Tryptophan 0.144mg 0.039mg 0%
Threonine 0.411mg 0.122mg 0%
Isoleucine 0.451mg 0.147mg 0%
Leucine 0.791mg 0.223mg 0%
Lysine 0.537mg 0.174mg 0%
Methionine 0.123mg 0.053mg 0%
Phenylalanine 0.487mg 0.129mg 0%
Valine 0.611mg 0.161mg 0%
Histidine 0.196mg 0.064mg 0%
Fructose 0.15g 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: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +228.7%
Contains more FatsFats +259%
Contains more CarbsCarbs +128.1%
Contains more OtherOther +31.4%
Contains more WaterWater +16.2%

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 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.