Oatmeal vs. Spinach raw — In-Depth Nutrition Comparison
Compare
Significant differences between oatmeal and spinach raw
- Oatmeal has more iron, vitamin B1, and vitamin B3; however, spinach raw is richer in vitamin K, vitamin A, folate, vitamin C, manganese, potassium, and vitamin E.
- Spinach raw covers your daily vitamin K needs 402% more than oatmeal.
- Spinach raw has 4 times less vitamin B3 than oatmeal. Oatmeal has 3.025mg of vitamin B3, while spinach raw has 0.724mg.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of spinach raw is 32.
Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and 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.
| Contains more IronIron | +119.9% |
| Contains more ZincZinc | +17% |
| Contains more PhosphorusPhosphorus | +57.1% |
| Contains less SodiumSodium | -38% |
| Contains more SeleniumSelenium | +400% |
| Contains more MagnesiumMagnesium | +203.8% |
| Contains more CalciumCalcium | +23.8% |
| Contains more PotassiumPotassium | +814.8% |
| Contains more CopperCopper | +97% |
| Contains more ManganeseManganese | +60.8% |
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 B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +13.8% |
| Contains more Vitamin B3Vitamin B3 | +317.8% |
| Contains more Vitamin B5Vitamin B5 | +387.7% |
| Contains more Vitamin B6Vitamin B6 | +48.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +260.8% |
| Contains more Vitamin EVitamin E | +2800% |
| Contains more Vitamin KVitamin K | +120625% |
| Contains more FolateFolate | +340.9% |
| Contains more CholineCholine | +310.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more FatsFats | +248.7% |
| Contains more CarbsCarbs | +221.5% |
| Contains more ProteinProtein | +20.7% |
| Contains more OtherOther | +201.8% |
~equal in
Water
~91.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 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 | +3810% |
| Contains more Poly. FatPolyunsaturated fat | +158.2% |
| Contains less Sat. FatSaturated fat | -72.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +314.3% |
| Contains more GalactoseGalactose | +60% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.4µg | 482.9µg | 402% |
| Iron | 5.96mg | 2.71mg | 41% |
| Folate | 44µg | 194µg | 38% |
| Vitamin A | 130µg | 469µg | 38% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Manganese | 0.558mg | 0.897mg | 15% |
| Potassium | 61mg | 558mg | 15% |
| Vitamin B1 | 0.26mg | 0.078mg | 15% |
| Vitamin B3 | 3.025mg | 0.724mg | 14% |
| Magnesium | 26mg | 79mg | 13% |
| Vitamin E | 0.07mg | 2.03mg | 13% |
| Vitamin B6 | 0.29mg | 0.195mg | 7% |
| Copper | 0.066mg | 0.13mg | 7% |
| Selenium | 5µg | 1µg | 7% |
| Vitamin B5 | 0.317mg | 0.065mg | 5% |
| Starch | 10.37g | 4% | |
| Phosphorus | 77mg | 49mg | 4% |
| Carbs | 11.67g | 3.63g | 3% |
| Choline | 4.7mg | 19.3mg | 3% |
| Vitamin B2 | 0.215mg | 0.189mg | 2% |
| Polyunsaturated fat | 0.426g | 0.165g | 2% |
| Calories | 68kcal | 23kcal | 2% |
| Fiber | 1.7g | 2.2g | 2% |
| Calcium | 80mg | 99mg | 2% |
| Protein | 2.37g | 2.86g | 1% |
| Saturated fat | 0.226g | 0.063g | 1% |
| Sodium | 49mg | 79mg | 1% |
| Monounsaturated fat | 0.391g | 0.01g | 1% |
| Fats | 1.36g | 0.39g | 1% |
| Zinc | 0.62mg | 0.53mg | 1% |
| Net carbs | 9.97g | 1.43g | N/A |
| Sugar | 0.46g | 0.42g | N/A |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.039mg | 0% |
| Threonine | 0.083mg | 0.122mg | 0% |
| Isoleucine | 0.105mg | 0.147mg | 0% |
| Leucine | 0.2mg | 0.223mg | 0% |
| Lysine | 0.135mg | 0.174mg | 0% |
| Methionine | 0.04mg | 0.053mg | 0% |
| Phenylalanine | 0.13mg | 0.129mg | 0% |
| Valine | 0.151mg | 0.161mg | 0% |
| Histidine | 0.057mg | 0.064mg | 0% |
| Fructose | 0g | 0.15g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
26%
137%
Minerals Daily Need Coverage Score
45%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.04g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.163g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 47)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 30mg)
Which food is cheaper?
Oatmeal 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.