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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, 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
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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.
Garlic
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +82.8%
Contains more CopperCopper +130%
Contains more ZincZinc +118.9%
Contains more PhosphorusPhosphorus +212.2%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +86.4%
Contains more SeleniumSelenium +1320%
Contains more MagnesiumMagnesium +216%
Contains more PotassiumPotassium +39.2%
Contains more IronIron +59.4%

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
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 B1Vitamin B1 +156.4%
Contains more Vitamin B5Vitamin B5 +816.9%
Contains more Vitamin B6Vitamin B6 +533.3%
Contains more CholineCholine +20.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2437.5%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more Vitamin KVitamin K +28305.9%
Contains more FolateFolate +6366.7%
~equal in Vitamin C ~28.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.724mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Spinach raw DV% diff.
Vitamin K 1.7µg 482.9µg 401%
Vitamin B6 1.235mg 0.195mg 80%
Vitamin A 0µg 469µg 52%
Folate 3µg 194µg 48%
Manganese 1.672mg 0.897mg 34%
Selenium 14.2µg 1µg 24%
Copper 0.299mg 0.13mg 19%
Phosphorus 153mg 49mg 15%
Magnesium 25mg 79mg 13%
Vitamin E 0.08mg 2.03mg 13%
Iron 1.7mg 2.71mg 13%
Vitamin B5 0.596mg 0.065mg 11%
Carbs 33.06g 3.63g 10%
Vitamin B1 0.2mg 0.078mg 10%
Calcium 181mg 99mg 8%
Protein 6.36g 2.86g 7%
Vitamin B2 0.11mg 0.189mg 6%
Calories 149kcal 23kcal 6%
Zinc 1.16mg 0.53mg 6%
Potassium 401mg 558mg 5%
Sodium 17mg 79mg 3%
Vitamin C 31.2mg 28.1mg 3%
Polyunsaturated fat 0.249g 0.165g 1%
Choline 23.2mg 19.3mg 1%
Fats 0.5g 0.39g 0%
Net carbs 30.96g 1.43g N/A
Sugar 1g 0.42g N/A
Fiber 2.1g 2.2g 0%
Vitamin B3 0.7mg 0.724mg 0%
Saturated fat 0.089g 0.063g 0%
Monounsaturated fat 0.011g 0.01g 0%
Tryptophan 0.066mg 0.039mg 0%
Threonine 0.157mg 0.122mg 0%
Isoleucine 0.217mg 0.147mg 0%
Leucine 0.308mg 0.223mg 0%
Lysine 0.273mg 0.174mg 0%
Methionine 0.076mg 0.053mg 0%
Phenylalanine 0.183mg 0.129mg 0%
Valine 0.291mg 0.161mg 0%
Histidine 0.113mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Poly. FatPolyunsaturated fat +50.9%
Contains less Sat. FatSaturated fat -29.2%
~equal in Monounsaturated fat ~0.01g

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.