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  6. Grape vs. Spinach raw

Grape vs. Spinach raw — In-Depth Nutrition Comparison

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How are grapes and spinach raw different?

  • Spinach raw is higher than grapes in vitamin K, vitamin A, folate, iron, vitamin C, magnesium, vitamin E, potassium, vitamin B2, and copper.
  • Spinach raw covers your daily need for vitamin K, 390% more than grapes.
  • Grapes have a higher glycemic index (49) than spinach raw (32).

Grapes, american type (slip skin), raw and Spinach, raw types were used in this article.

Infographic

Grape 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.
Grape
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
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 less SodiumSodium -97.5%
Contains more MagnesiumMagnesium +1480%
Contains more CalciumCalcium +607.1%
Contains more PotassiumPotassium +192.1%
Contains more IronIron +834.5%
Contains more CopperCopper +225%
Contains more ZincZinc +1225%
Contains more PhosphorusPhosphorus +390%
Contains more ManganeseManganese +24.9%
Contains more SeleniumSelenium +900%

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.
Grape
Grape
1
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
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 +17.9%
Contains more Vitamin CVitamin C +602.5%
Contains more Vitamin AVitamin A +9280%
Contains more Vitamin EVitamin E +968.4%
Contains more Vitamin B2Vitamin B2 +231.6%
Contains more Vitamin B3Vitamin B3 +141.3%
Contains more Vitamin B5Vitamin B5 +170.8%
Contains more Vitamin B6Vitamin B6 +77.3%
Contains more Vitamin KVitamin K +3207.5%
Contains more FolateFolate +4750%
Contains more CholineCholine +244.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape Spinach raw DV% diff.
Vitamin K 14.6µg 482.9µg 390%
Vitamin A 5µg 469µg 52%
Folate 4µg 194µg 48%
Iron 0.29mg 2.71mg 30%
Vitamin C 4mg 28.1mg 27%
Magnesium 5mg 79mg 18%
Vitamin E 0.19mg 2.03mg 12%
Potassium 191mg 558mg 11%
Copper 0.04mg 0.13mg 10%
Vitamin B2 0.057mg 0.189mg 10%
Calcium 14mg 99mg 9%
Manganese 0.718mg 0.897mg 8%
Vitamin B6 0.11mg 0.195mg 7%
Phosphorus 10mg 49mg 6%
Carbs 17.15g 3.63g 5%
Fiber 0.9g 2.2g 5%
Zinc 0.04mg 0.53mg 4%
Protein 0.63g 2.86g 4%
Vitamin B3 0.3mg 0.724mg 3%
Sodium 2mg 79mg 3%
Selenium 0.1µg 1µg 2%
Choline 5.6mg 19.3mg 2%
Calories 67kcal 23kcal 2%
Vitamin B1 0.092mg 0.078mg 1%
Vitamin B5 0.024mg 0.065mg 1%
Fats 0.35g 0.39g 0%
Net carbs 16.25g 1.43g N/A
Sugar 16.25g 0.42g N/A
Saturated fat 0.114g 0.063g 0%
Monounsaturated fat 0.014g 0.01g 0%
Polyunsaturated fat 0.102g 0.165g 0%
Tryptophan 0.003mg 0.039mg 0%
Threonine 0.017mg 0.122mg 0%
Isoleucine 0.005mg 0.147mg 0%
Leucine 0.013mg 0.223mg 0%
Lysine 0.014mg 0.174mg 0%
Methionine 0.021mg 0.053mg 0%
Phenylalanine 0.013mg 0.129mg 0%
Valine 0.017mg 0.161mg 0%
Histidine 0.023mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 CarbsCarbs +372.5%
Contains more ProteinProtein +354%
Contains more FatsFats +11.4%
Contains more WaterWater +12.4%
Contains more OtherOther +201.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 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 Mono. FatMonounsaturated fat +40%
Contains less Sat. FatSaturated fat -44.7%
Contains more Poly. FatPolyunsaturated fat +61.8%

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.