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  6. Garlic vs. Spinach raw

Garlic vs. Spinach raw — In-Depth Nutrition Comparison

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Important differences between Garlic and Spinach raw

  • Garlic has more Vitamin B6, Manganese, Selenium, Copper, and Phosphorus, however, Spinach raw has more Vitamin K, Vitamin A RAE, Folate, Vitamin E , and Magnesium.
  • Spinach raw's daily need coverage for Vitamin K is 401% more.
  • Garlic has 14 times more Selenium than Spinach raw. Garlic has 14.2µg of Selenium, while Spinach raw has 1µg.

The food varieties used in the comparison are Garlic, raw and Spinach, raw.

Infographic

Garlic 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.
Garlic
Garlic
7
:
3
Spinach raw
Spinach raw
Contains more Calcium +82.8%
Contains more Phosphorus +212.2%
Contains less Sodium -78.5%
Contains more Zinc +118.9%
Contains more Copper +130%
Contains more Manganese +86.4%
Contains more Selenium +1320%
Contains more Iron +59.4%
Contains more Magnesium +216%
Contains more Potassium +39.2%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +82.8%
Contains more Phosphorus +212.2%
Contains less Sodium -78.5%
Contains more Zinc +118.9%
Contains more Copper +130%
Contains more Manganese +86.4%
Contains more Selenium +1320%
Contains more Iron +59.4%
Contains more Magnesium +216%
Contains more Potassium +39.2%

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.
Garlic
Garlic
4
:
6
Spinach raw
Spinach raw
Contains more Vitamin C +11%
Contains more Vitamin B1 +156.4%
Contains more Vitamin B5 +816.9%
Contains more Vitamin B6 +533.3%
Contains more Vitamin A +104088.9%
Contains more Vitamin E +2437.5%
Contains more Vitamin B2 +71.8%
Contains more Folate +6366.7%
Contains more Vitamin K +28305.9%
Equal in Vitamin C - 28.1
Equal in Vitamin B3 - 0.724
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 C +11%
Contains more Vitamin B1 +156.4%
Contains more Vitamin B5 +816.9%
Contains more Vitamin B6 +533.3%
Contains more Vitamin A +104088.9%
Contains more Vitamin E +2437.5%
Contains more Vitamin B2 +71.8%
Contains more Folate +6366.7%
Contains more Vitamin K +28305.9%
Equal in Vitamin C - 28.1
Equal in Vitamin B3 - 0.724

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
:
2
Spinach raw
Spinach raw
Contains more Protein +122.4%
Contains more Fats +28.2%
Contains more Carbs +810.7%
Contains more Water +56%
Contains more Other +14.7%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +122.4%
Contains more Fats +28.2%
Contains more Carbs +810.7%
Contains more Water +56%
Contains more Other +14.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
:
1
Spinach raw
Spinach raw
Contains more Polyunsaturated fat +50.9%
Contains less Saturated Fat -29.2%
Equal in Monounsaturated Fat - 0.01
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Polyunsaturated fat +50.9%
Contains less Saturated Fat -29.2%
Equal in Monounsaturated Fat - 0.01

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Spinach raw Opinion
Net carbs 30.96g 1.43g Garlic
Protein 6.36g 2.86g Garlic
Fats 0.5g 0.39g Garlic
Carbs 33.06g 3.63g Garlic
Calories 149kcal 23kcal Garlic
Fructose 0.15g Spinach raw
Sugar 1g 0.42g Spinach raw
Fiber 2.1g 2.2g Spinach raw
Calcium 181mg 99mg Garlic
Iron 1.7mg 2.71mg Spinach raw
Magnesium 25mg 79mg Spinach raw
Phosphorus 153mg 49mg Garlic
Potassium 401mg 558mg Spinach raw
Sodium 17mg 79mg Garlic
Zinc 1.16mg 0.53mg Garlic
Copper 0.299mg 0.13mg Garlic
Manganese 1.672mg 0.897mg Garlic
Selenium 14.2µg 1µg Garlic
Vitamin A 9IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 0.08mg 2.03mg Spinach raw
Vitamin C 31.2mg 28.1mg Garlic
Vitamin B1 0.2mg 0.078mg Garlic
Vitamin B2 0.11mg 0.189mg Spinach raw
Vitamin B3 0.7mg 0.724mg Spinach raw
Vitamin B5 0.596mg 0.065mg Garlic
Vitamin B6 1.235mg 0.195mg Garlic
Folate 3µg 194µg Spinach raw
Vitamin K 1.7µg 482.9µg Spinach raw
Tryptophan 0.066mg 0.039mg Garlic
Threonine 0.157mg 0.122mg Garlic
Isoleucine 0.217mg 0.147mg Garlic
Leucine 0.308mg 0.223mg Garlic
Lysine 0.273mg 0.174mg Garlic
Methionine 0.076mg 0.053mg Garlic
Phenylalanine 0.183mg 0.129mg Garlic
Valine 0.291mg 0.161mg Garlic
Histidine 0.113mg 0.064mg Garlic
Saturated Fat 0.089g 0.063g Spinach raw
Monounsaturated Fat 0.011g 0.01g Garlic
Polyunsaturated fat 0.249g 0.165g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43%
Garlic
181%
Spinach raw
Minerals Daily Need Coverage Score
67%
Garlic
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.58g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.026g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.4)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 62mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
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.
Which food is richer in vitamins?
?
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.