Mango vs. Spinach raw — In-Depth Nutrition Comparison
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Summary of differences between mango and spinach raw
- Mango has more vitamin C; however, spinach raw is higher in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin B2, potassium, and calcium.
- Spinach raw covers your daily need for vitamin K, 399% more than mango.
- The glycemic index of mango is higher.
These are the specific foods used in this comparison Mangos, raw and Spinach, raw.
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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 less SodiumSodium | -98.7% |
| Contains more MagnesiumMagnesium | +690% |
| Contains more CalciumCalcium | +800% |
| Contains more PotassiumPotassium | +232.1% |
| Contains more IronIron | +1593.8% |
| Contains more CopperCopper | +17.1% |
| Contains more ZincZinc | +488.9% |
| Contains more PhosphorusPhosphorus | +250% |
| Contains more ManganeseManganese | +1323.8% |
| Contains more SeleniumSelenium | +66.7% |
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 | +29.5% |
| Contains more Vitamin B5Vitamin B5 | +203.1% |
| Contains more Vitamin AVitamin A | +768.5% |
| Contains more Vitamin EVitamin E | +125.6% |
| Contains more Vitamin B1Vitamin B1 | +178.6% |
| Contains more Vitamin B2Vitamin B2 | +397.4% |
| Contains more Vitamin B6Vitamin B6 | +63.9% |
| Contains more Vitamin KVitamin K | +11397.6% |
| Contains more FolateFolate | +351.2% |
| Contains more CholineCholine | +153.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4.2µg | 482.9µg | 399% |
| Vitamin A | 54µg | 469µg | 46% |
| Folate | 43µg | 194µg | 38% |
| Manganese | 0.063mg | 0.897mg | 36% |
| Iron | 0.16mg | 2.71mg | 32% |
| Magnesium | 10mg | 79mg | 16% |
| Vitamin B2 | 0.038mg | 0.189mg | 12% |
| Potassium | 168mg | 558mg | 11% |
| Vitamin C | 36.4mg | 28.1mg | 9% |
| Calcium | 11mg | 99mg | 9% |
| Vitamin E | 0.9mg | 2.03mg | 8% |
| Fructose | 4.68g | 0.15g | 6% |
| Vitamin B6 | 0.119mg | 0.195mg | 6% |
| Phosphorus | 14mg | 49mg | 5% |
| Protein | 0.82g | 2.86g | 4% |
| Vitamin B1 | 0.028mg | 0.078mg | 4% |
| Zinc | 0.09mg | 0.53mg | 4% |
| Carbs | 14.98g | 3.63g | 4% |
| Sodium | 1mg | 79mg | 3% |
| Vitamin B5 | 0.197mg | 0.065mg | 3% |
| Choline | 7.6mg | 19.3mg | 2% |
| Calories | 60kcal | 23kcal | 2% |
| Copper | 0.111mg | 0.13mg | 2% |
| Fiber | 1.6g | 2.2g | 2% |
| Polyunsaturated fat | 0.071g | 0.165g | 1% |
| Selenium | 0.6µg | 1µg | 1% |
| Fats | 0.38g | 0.39g | 0% |
| Net carbs | 13.38g | 1.43g | N/A |
| Sugar | 13.66g | 0.42g | N/A |
| Vitamin B3 | 0.669mg | 0.724mg | 0% |
| Saturated fat | 0.092g | 0.063g | 0% |
| Monounsaturated fat | 0.14g | 0.01g | 0% |
| Tryptophan | 0.013mg | 0.039mg | 0% |
| Threonine | 0.031mg | 0.122mg | 0% |
| Isoleucine | 0.029mg | 0.147mg | 0% |
| Leucine | 0.05mg | 0.223mg | 0% |
| Lysine | 0.066mg | 0.174mg | 0% |
| Methionine | 0.008mg | 0.053mg | 0% |
| Phenylalanine | 0.027mg | 0.129mg | 0% |
| Valine | 0.042mg | 0.161mg | 0% |
| Histidine | 0.019mg | 0.064mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.82 g
Fats:
0.38 g
Carbs:
14.98 g
Water:
83.46 g
Other:
0.36 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more CarbsCarbs | +312.7% |
| Contains more ProteinProtein | +248.8% |
| Contains more OtherOther | +377.8% |
~equal in
Fats
~0.39g
~equal in
Water
~91.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.092 g
Monounsaturated fat:
Mono. Fat
0.14 g
Polyunsaturated fat:
Poly. Fat
0.071 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 | +1300% |
| Contains less Sat. FatSaturated fat | -31.5% |
| Contains more Poly. FatPolyunsaturated fat | +132.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
6.97 g
Glucose:
2.01 g
Fructose:
4.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more SucroseSucrose | +9857.1% |
| Contains more GlucoseGlucose | +1727.3% |
| Contains more FructoseFructose | +3020% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g