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Merlot vs. Spinach raw — In-Depth Nutrition Comparison

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How are merlot and spinach raw different?

  • Spinach raw has more folate, manganese, vitamin C, iron, magnesium, copper, potassium, vitamin B2, vitamin B6, and calcium than merlot.
  • Daily need coverage for folate for spinach raw is 48% higher.
  • Merlot has a lower glycemic index (15) than spinach raw (32).

Alcoholic Beverage, wine, table, red, Merlot and Spinach, raw are the varieties used in this article.

Infographic

Merlot 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.
Merlot
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.4% 11% 17% 3.7% 3.8% 9.9% 0.52% 17% 1.1%
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 -94.9%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +1137.5%
Contains more PotassiumPotassium +339.4%
Contains more IronIron +489.1%
Contains more CopperCopper +1081.8%
Contains more ZincZinc +278.6%
Contains more PhosphorusPhosphorus +113%
Contains more ManganeseManganese +579.5%
Contains more SeleniumSelenium +400%

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.
Merlot
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 0% 0% 0% 0% 1.3% 7.2% 4.2% 1.8% 13% 0% 0% 0.75% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1460%
Contains more Vitamin B2Vitamin B2 +509.7%
Contains more Vitamin B3Vitamin B3 +223.2%
Contains more Vitamin B5Vitamin B5 +116.7%
Contains more Vitamin B6Vitamin B6 +242.1%
Contains more FolateFolate +19300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Merlot
1
3% 87% 11%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.51 g
Water: 86.59 g
Other: 10.83 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 OtherOther +529.7%
Contains more ProteinProtein +3985.7%
Contains more FatsFats +∞%
Contains more CarbsCarbs +44.6%
~equal in Water ~91.4g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Merlot Spinach raw
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Merlot Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 52%
Folate 1µg 194µg 48%
Manganese 0.132mg 0.897mg 33%
Vitamin C 0mg 28.1mg 31%
Iron 0.46mg 2.71mg 28%
Magnesium 12mg 79mg 16%
Vitamin E 2.03mg 14%
Copper 0.011mg 0.13mg 13%
Potassium 127mg 558mg 13%
Vitamin B2 0.031mg 0.189mg 12%
Vitamin B6 0.057mg 0.195mg 11%
Fiber 0g 2.2g 9%
Calcium 8mg 99mg 9%
Protein 0.07g 2.86g 6%
Vitamin B1 0.005mg 0.078mg 6%
Zinc 0.14mg 0.53mg 4%
Phosphorus 23mg 49mg 4%
Choline 19.3mg 4%
Vitamin B3 0.224mg 0.724mg 3%
Calories 83kcal 23kcal 3%
Sodium 4mg 79mg 3%
Selenium 0.2µg 1µg 1%
Vitamin B5 0.03mg 0.065mg 1%
Fats 0g 0.39g 1%
Polyunsaturated fat 0.165g 1%
Carbs 2.51g 3.63g 0%
Net carbs 2.51g 1.43g N/A
Sugar 0.62g 0.42g N/A
Saturated fat 0.063g 0%
Monounsaturated fat 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Merlot Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
2%
Merlot
137%
Spinach raw
Minerals Daily Need Coverage Score
8%
Merlot
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.2g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Merlot
Merlot is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Merlot
Merlot contains less Sodium (difference - 75mg)
Which food is lower in Saturated fat?
Merlot
Merlot is lower in Saturated fat (difference - 0.063g)
Which food is lower in glycemic index?
Merlot
Merlot is lower in glycemic index (difference - 17)

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. Merlot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171925/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.