Oats vs. Spinach raw — In-Depth Nutrition Comparison
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A recap on differences between oats and spinach raw
- Oats are higher in manganese, phosphorus, vitamin B1, copper, fiber, zinc, and vitamin B5, yet spinach raw is higher in vitamin A, folate, and vitamin C.
- Spinach raw covers your daily vitamin A needs 188% more than oats.
- Oats contain 21 times more vitamin B5 than spinach raw. While oats contain 1.349mg of vitamin B5, spinach raw contains only 0.065mg.
- The glycemic index of spinach raw is lower.
Food varieties used in this article are Oats 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 more MagnesiumMagnesium | +124.1% |
| Contains more IronIron | +74.2% |
| Contains more CopperCopper | +381.5% |
| Contains more ZincZinc | +649.1% |
| Contains more PhosphorusPhosphorus | +967.3% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +448% |
| Contains more CalciumCalcium | +83.3% |
| Contains more PotassiumPotassium | +30.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +878.2% |
| Contains more Vitamin B3Vitamin B3 | +32.7% |
| Contains more Vitamin B5Vitamin B5 | +1975.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +36% |
| Contains more Vitamin B6Vitamin B6 | +63.9% |
| Contains more FolateFolate | +246.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Manganese | 4.916mg | 0.897mg | 175% |
| Phosphorus | 523mg | 49mg | 68% |
| Vitamin B1 | 0.763mg | 0.078mg | 57% |
| Copper | 0.626mg | 0.13mg | 55% |
| Vitamin A | 0µg | 469µg | 52% |
| Folate | 56µg | 194µg | 35% |
| Fiber | 10.6g | 2.2g | 34% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Zinc | 3.97mg | 0.53mg | 31% |
| Protein | 16.89g | 2.86g | 28% |
| Vitamin B5 | 1.349mg | 0.065mg | 26% |
| Iron | 4.72mg | 2.71mg | 25% |
| Magnesium | 177mg | 79mg | 23% |
| Carbs | 66.27g | 3.63g | 21% |
| Calories | 389kcal | 23kcal | 18% |
| Polyunsaturated fat | 2.535g | 0.165g | 16% |
| Vitamin E | 2.03mg | 14% | |
| Fats | 6.9g | 0.39g | 10% |
| Vitamin B6 | 0.119mg | 0.195mg | 6% |
| Saturated fat | 1.217g | 0.063g | 5% |
| Monounsaturated fat | 2.178g | 0.01g | 5% |
| Calcium | 54mg | 99mg | 5% |
| Potassium | 429mg | 558mg | 4% |
| Vitamin B2 | 0.139mg | 0.189mg | 4% |
| Choline | 19.3mg | 4% | |
| Sodium | 2mg | 79mg | 3% |
| Selenium | 1µg | 2% | |
| Vitamin B3 | 0.961mg | 0.724mg | 1% |
| Net carbs | 55.67g | 1.43g | N/A |
| Sugar | 0.42g | N/A | |
| Tryptophan | 0.234mg | 0.039mg | 0% |
| Threonine | 0.575mg | 0.122mg | 0% |
| Isoleucine | 0.694mg | 0.147mg | 0% |
| Leucine | 1.284mg | 0.223mg | 0% |
| Lysine | 0.701mg | 0.174mg | 0% |
| Methionine | 0.312mg | 0.053mg | 0% |
| Phenylalanine | 0.895mg | 0.129mg | 0% |
| Valine | 0.937mg | 0.161mg | 0% |
| Histidine | 0.405mg | 0.064mg | 0% |
| Fructose | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +490.6% |
| Contains more FatsFats | +1669.2% |
| Contains more CarbsCarbs | +1725.6% |
| Contains more WaterWater | +1011.9% |
~equal in
Other
~1.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 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 | +21680% |
| Contains more Poly. FatPolyunsaturated fat | +1436.4% |
| Contains less Sat. FatSaturated fat | -94.8% |