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  6. Minestrone vs. Spinach raw

Minestrone vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between minestrone and spinach raw?

  • Spinach raw is richer than minestrone in vitamin A, folate, manganese, vitamin C, iron, magnesium, vitamin B2, potassium, vitamin B6, and copper.
  • Spinach raw's daily need coverage for vitamin A is 168% more.
  • The glycemic index of spinach raw is lower.

We used Soup, minestrone, canned, prepared with equal volume water and Spinach, raw types in this article.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 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 more MagnesiumMagnesium +2533.3%
Contains more CalciumCalcium +607.1%
Contains more PotassiumPotassium +329.2%
Contains more IronIron +613.2%
Contains more CopperCopper +154.9%
Contains more ZincZinc +71%
Contains more PhosphorusPhosphorus +113%
Contains less SodiumSodium -68.9%
Contains more ManganeseManganese +490.1%

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.
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 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 B5Vitamin B5 +115.4%
Contains more Vitamin CVitamin C +5520%
Contains more Vitamin AVitamin A +857.1%
Contains more Vitamin B1Vitamin B1 +254.5%
Contains more Vitamin B2Vitamin B2 +950%
Contains more Vitamin B3Vitamin B3 +85.2%
Contains more Vitamin B6Vitamin B6 +375.6%
Contains more FolateFolate +1193.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Minestrone Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 49µg 469µg 47%
Folate 15µg 194µg 45%
Manganese 0.152mg 0.897mg 32%
Vitamin C 0.5mg 28.1mg 31%
Iron 0.38mg 2.71mg 29%
Magnesium 3mg 79mg 18%
Vitamin E 2.03mg 14%
Vitamin B2 0.018mg 0.189mg 13%
Potassium 130mg 558mg 13%
Vitamin B6 0.041mg 0.195mg 12%
Copper 0.051mg 0.13mg 9%
Calcium 14mg 99mg 9%
Sodium 254mg 79mg 8%
Fiber 0.4g 2.2g 7%
Vitamin B1 0.022mg 0.078mg 5%
Phosphorus 23mg 49mg 4%
Choline 19.3mg 4%
Zinc 0.31mg 0.53mg 2%
Selenium 1µg 2%
Protein 1.77g 2.86g 2%
Polyunsaturated fat 0.46g 0.165g 2%
Vitamin B3 0.391mg 0.724mg 2%
Vitamin B5 0.14mg 0.065mg 2%
Saturated fat 0.23g 0.063g 1%
Monounsaturated fat 0.29g 0.01g 1%
Calories 34kcal 23kcal 1%
Fats 1.04g 0.39g 1%
Carbs 4.66g 3.63g 0%
Net carbs 4.26g 1.43g N/A
Cholesterol 1mg 0mg 0%
Sugar 0.42g N/A
Tryptophan 0.013mg 0.039mg 0%
Threonine 0.043mg 0.122mg 0%
Isoleucine 0.054mg 0.147mg 0%
Leucine 0.098mg 0.223mg 0%
Lysine 0.076mg 0.174mg 0%
Methionine 0.018mg 0.053mg 0%
Phenylalanine 0.064mg 0.129mg 0%
Valine 0.074mg 0.161mg 0%
Histidine 0.03mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 FatsFats +166.7%
Contains more CarbsCarbs +28.4%
Contains more ProteinProtein +61.6%
Contains more OtherOther +43.3%
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +178.8%
Contains less Sat. FatSaturated fat -72.6%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.