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  6. Juice vs. Spinach raw

Juice vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between juice and spinach raw?

  • Juice is higher in vitamin B3, vitamin B1, vitamin B6, and vitamin B2, yet spinach raw is higher in vitamin K, vitamin A, folate, manganese, iron, and magnesium.
  • Spinach raw's daily need coverage for vitamin K is 402% more.
  • Juice has 7 times more vitamin B3 than spinach raw. While juice has 5mg of vitamin B3, spinach raw has only 0.724mg.
  • The glycemic index of spinach raw is lower.

We used Beverages, Orange juice drink and Spinach, raw types in this article.

Infographic

Juice 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.
Juice
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
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 +2533.3%
Contains more CalciumCalcium +4850%
Contains more PotassiumPotassium +1228.6%
Contains more IronIron +2363.6%
Contains more CopperCopper +622.2%
Contains more ZincZinc +2550%
Contains more PhosphorusPhosphorus +1125%
Contains more ManganeseManganese +12714.3%
Contains more SeleniumSelenium +∞%

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.
Juice
Juice
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 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 B1Vitamin B1 +387.2%
Contains more Vitamin B2Vitamin B2 +127.5%
Contains more Vitamin B3Vitamin B3 +590.6%
Contains more Vitamin B6Vitamin B6 +156.4%
Contains more Vitamin CVitamin C +87.3%
Contains more Vitamin AVitamin A +23350%
Contains more Vitamin EVitamin E +10050%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4750%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.065mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Juice Spinach raw DV% diff.
Vitamin K 0µg 482.9µg 402%
Vitamin A 2µg 469µg 52%
Folate 4µg 194µg 48%
Manganese 0.007mg 0.897mg 39%
Iron 0.11mg 2.71mg 33%
Vitamin B3 5mg 0.724mg 27%
Vitamin B1 0.38mg 0.078mg 25%
Vitamin B6 0.5mg 0.195mg 23%
Vitamin B2 0.43mg 0.189mg 19%
Magnesium 3mg 79mg 18%
Potassium 42mg 558mg 15%
Vitamin C 15mg 28.1mg 15%
Vitamin E 0.02mg 2.03mg 13%
Copper 0.018mg 0.13mg 12%
Calcium 2mg 99mg 10%
Fiber 0.2g 2.2g 8%
Phosphorus 4mg 49mg 6%
Zinc 0.02mg 0.53mg 5%
Protein 0.2g 2.86g 5%
Choline 19.3mg 4%
Sodium 2mg 79mg 3%
Carbs 13.41g 3.63g 3%
Calories 54kcal 23kcal 2%
Selenium 0µg 1µg 2%
Fats 0g 0.39g 1%
Polyunsaturated fat 0.01g 0.165g 1%
Net carbs 13.21g 1.43g N/A
Sugar 9.36g 0.42g N/A
Vitamin B5 0.06mg 0.065mg 0%
Saturated fat 0g 0.063g 0%
Monounsaturated fat 0.01g 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Juice
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 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 +269.4%
Contains more ProteinProtein +1330%
Contains more FatsFats +∞%
Contains more OtherOther +805.3%
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 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 less Sat. FatSaturated fat -100%
Contains more Poly. FatPolyunsaturated fat +1550%
~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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.