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  6. Marshmallow vs. Spinach raw

Marshmallow vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between marshmallow and spinach raw

  • Marshmallow has less vitamin K, vitamin A, folate, manganese, vitamin C, iron, magnesium, potassium, vitamin B6, and vitamin B2 than spinach raw.
  • Spinach raw covers your daily need for vitamin K, 402% more than marshmallow.
  • The glycemic index of marshmallow is higher.

These are the specific foods used in this comparison Candies, marshmallows and Spinach, raw.

Infographic

Marshmallow 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
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 SeleniumSelenium +70%
Contains more MagnesiumMagnesium +3850%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +11060%
Contains more IronIron +1078.3%
Contains more CopperCopper +34%
Contains more ZincZinc +1225%
Contains more PhosphorusPhosphorus +512.5%
Contains more ManganeseManganese +11112.5%
~equal in Sodium ~79mg

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.
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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7700%
Contains more Vitamin B2Vitamin B2 +18800%
Contains more Vitamin B3Vitamin B3 +828.2%
Contains more Vitamin B5Vitamin B5 +1200%
Contains more Vitamin B6Vitamin B6 +6400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +19300%
Contains more CholineCholine +19200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marshmallow Spinach raw DV% diff.
Vitamin K 0µg 482.9µg 402%
Vitamin A 0µg 469µg 52%
Folate 1µg 194µg 48%
Manganese 0.008mg 0.897mg 39%
Vitamin C 0mg 28.1mg 31%
Iron 0.23mg 2.71mg 31%
Carbs 81.3g 3.63g 26%
Magnesium 2mg 79mg 18%
Potassium 5mg 558mg 16%
Calories 318kcal 23kcal 15%
Vitamin B6 0.003mg 0.195mg 15%
Vitamin B2 0.001mg 0.189mg 14%
Vitamin E 0mg 2.03mg 14%
Calcium 3mg 99mg 10%
Fiber 0.1g 2.2g 8%
Vitamin B1 0.001mg 0.078mg 6%
Phosphorus 8mg 49mg 6%
Zinc 0.04mg 0.53mg 4%
Copper 0.097mg 0.13mg 4%
Vitamin B3 0.078mg 0.724mg 4%
Choline 0.1mg 19.3mg 3%
Protein 1.8g 2.86g 2%
Polyunsaturated fat 0.047g 0.165g 1%
Selenium 1.7µg 1µg 1%
Vitamin B5 0.005mg 0.065mg 1%
Fats 0.2g 0.39g 0%
Net carbs 81.2g 1.43g N/A
Sugar 57.56g 0.42g N/A
Sodium 80mg 79mg 0%
Saturated fat 0.056g 0.063g 0%
Monounsaturated fat 0.08g 0.01g 0%
Tryptophan 0mg 0.039mg 0%
Threonine 0.035mg 0.122mg 0%
Isoleucine 0.028mg 0.147mg 0%
Leucine 0.066mg 0.223mg 0%
Lysine 0.077mg 0.174mg 0%
Methionine 0.015mg 0.053mg 0%
Phenylalanine 0.042mg 0.129mg 0%
Valine 0.05mg 0.161mg 0%
Histidine 0.017mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 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 +2139.7%
Contains more ProteinProtein +58.9%
Contains more FatsFats +95%
Contains more WaterWater +457.3%
Contains more OtherOther +473.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 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 -11.1%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +251.1%

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.