Kale, scotch, raw vs. Spinach raw — In-Depth Nutrition Comparison
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How are Kale, scotch, raw and Spinach raw different?
- Kale, scotch, raw is higher in Vitamin C, Copper, and Calcium, however, Spinach raw is richer in Folate, Vitamin A RAE, Manganese, and Vitamin B2.
- Daily need coverage for Vitamin C from Kale, scotch, raw is 113% higher.
- Kale, scotch, raw contains 2 times more Calcium than Spinach raw. While Kale, scotch, raw contains 205mg of Calcium, Spinach raw contains only 99mg.
Kale, scotch, raw and Spinach, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +11.4% |
| Contains more CalciumCalcium | +107.1% |
| Contains more CopperCopper | +86.9% |
| Contains more PhosphorusPhosphorus | +26.5% |
| Contains less SodiumSodium | -11.4% |
| Contains more PotassiumPotassium | +24% |
| Contains more ZincZinc | +43.2% |
| Contains more ManganeseManganese | +38.4% |
| 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.
| Contains more Vitamin CVitamin C | +362.6% |
| Contains more Vitamin B3Vitamin B3 | +79.6% |
| Contains more Vitamin B5Vitamin B5 | +16.9% |
| Contains more Vitamin B6Vitamin B6 | +16.4% |
| Contains more Vitamin AVitamin A | +202.5% |
| Contains more Vitamin B1Vitamin B1 | +11.4% |
| Contains more Vitamin B2Vitamin B2 | +215% |
| Contains more FolateFolate | +592.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.6 g
Carbs:
8.32 g
Water:
87 g
Other:
1.28 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more FatsFats | +53.8% |
| Contains more CarbsCarbs | +129.2% |
| Contains more OtherOther | +34.4% |
~equal in
Protein
~2.86g
~equal in
Water
~91.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.078 g
Monounsaturated Fat:
Mono. Fat
0.045 g
Polyunsaturated fat:
Poly. Fat
0.289 g
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 | +350% |
| Contains more Poly. FatPolyunsaturated fat | +75.2% |
| Contains less Sat. FatSaturated Fat | -19.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 42kcal | 23kcal |
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| Protein | 2.8g | 2.86g |
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| Fats | 0.6g | 0.39g |
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| Vitamin C | 130mg | 28.1mg |
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| Net carbs | 6.62g | 1.43g |
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| Carbs | 8.32g | 3.63g |
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| Magnesium | 88mg | 79mg |
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| Calcium | 205mg | 99mg |
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| Potassium | 450mg | 558mg |
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| Iron | 3mg | 2.71mg |
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| Sugar | 0.42g |
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| Fiber | 1.7g | 2.2g |
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| Copper | 0.243mg | 0.13mg |
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| Zinc | 0.37mg | 0.53mg |
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| Phosphorus | 62mg | 49mg |
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| Sodium | 70mg | 79mg |
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| Vitamin A | 3100IU | 9377IU |
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| Vitamin A RAE | 155µg | 469µg |
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| Vitamin E | 2.03mg |
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| Manganese | 0.648mg | 0.897mg |
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| Selenium | 0.9µg | 1µg |
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| Vitamin B1 | 0.07mg | 0.078mg |
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| Vitamin B2 | 0.06mg | 0.189mg |
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| Vitamin B3 | 1.3mg | 0.724mg |
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| Vitamin B5 | 0.076mg | 0.065mg |
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| Vitamin B6 | 0.227mg | 0.195mg |
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| Vitamin K | 482.9µg |
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| Folate | 28µg | 194µg |
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| Choline | 19.3mg |
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| Saturated Fat | 0.078g | 0.063g |
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| Monounsaturated Fat | 0.045g | 0.01g |
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| Polyunsaturated fat | 0.289g | 0.165g |
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| Tryptophan | 0.034mg | 0.039mg |
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| Threonine | 0.125mg | 0.122mg |
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| Isoleucine | 0.168mg | 0.147mg |
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| Leucine | 0.196mg | 0.223mg |
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| Lysine | 0.168mg | 0.174mg |
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| Methionine | 0.027mg | 0.053mg |
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| Phenylalanine | 0.143mg | 0.129mg |
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| Valine | 153mg | 0.161mg |
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| Histidine | 0.059mg | 0.064mg |
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| Fructose | 0.15g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
58%
168%
Minerals Daily Need Coverage Score
49%
45%
Comparison summary
Which food is lower in Saturated Fat?
Spinach raw is lower in Saturated Fat (difference - 0.015g)
Which food is lower in Sugar?
Kale, scotch, raw is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Kale, scotch, raw contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Kale, scotch, raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale, scotch, raw is cheaper (difference - $0.2)
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.