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  6. Orange juice vs. Spinach raw

Orange juice vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between orange juice and spinach raw

  • Orange juice has more vitamin C; however, spinach raw is higher in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, vitamin B2, and vitamin B6.
  • Spinach raw covers your daily need for vitamin K, 402% more than orange juice.
  • Orange juice has 2 times more vitamin C than spinach raw. While orange juice has 50mg of vitamin C, spinach raw has only 28.1mg.
  • The glycemic index of orange juice is higher.

These are the specific foods used in this comparison Orange juice, raw and Spinach, raw.

Infographic

Orange juice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 -98.7%
Contains more MagnesiumMagnesium +618.2%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +179%
Contains more IronIron +1255%
Contains more CopperCopper +195.5%
Contains more ZincZinc +960%
Contains more PhosphorusPhosphorus +188.2%
Contains more ManganeseManganese +6307.1%
Contains more SeleniumSelenium +900%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 +77.9%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B5Vitamin B5 +192.3%
Contains more Vitamin AVitamin A +4590%
Contains more Vitamin EVitamin E +4975%
Contains more Vitamin B2Vitamin B2 +530%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B6Vitamin B6 +387.5%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +546.7%
Contains more CholineCholine +211.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +186.5%
Contains more ProteinProtein +308.6%
Contains more FatsFats +95%
Contains more OtherOther +330%
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -61.9%
Contains more Mono. FatMonounsaturated fat +260%
Contains more Poly. FatPolyunsaturated fat +312.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Spinach raw DV% diff.
Vitamin K 0.1µg 482.9µg 402%
Vitamin A 10µg 469µg 51%
Folate 30µg 194µg 41%
Manganese 0.014mg 0.897mg 38%
Iron 0.2mg 2.71mg 31%
Vitamin C 50mg 28.1mg 24%
Magnesium 11mg 79mg 16%
Vitamin E 0.04mg 2.03mg 13%
Vitamin B6 0.04mg 0.195mg 12%
Vitamin B2 0.03mg 0.189mg 12%
Potassium 200mg 558mg 11%
Copper 0.044mg 0.13mg 10%
Calcium 11mg 99mg 9%
Fiber 0.2g 2.2g 8%
Phosphorus 17mg 49mg 5%
Zinc 0.05mg 0.53mg 4%
Protein 0.7g 2.86g 4%
Sodium 1mg 79mg 3%
Vitamin B5 0.19mg 0.065mg 3%
Carbs 10.4g 3.63g 2%
Choline 6.2mg 19.3mg 2%
Selenium 0.1µg 1µg 2%
Vitamin B3 0.4mg 0.724mg 2%
Polyunsaturated fat 0.04g 0.165g 1%
Calories 45kcal 23kcal 1%
Vitamin B1 0.09mg 0.078mg 1%
Fats 0.2g 0.39g 0%
Net carbs 10.2g 1.43g N/A
Sugar 8.4g 0.42g N/A
Saturated fat 0.024g 0.063g 0%
Monounsaturated fat 0.036g 0.01g 0%
Tryptophan 0.002mg 0.039mg 0%
Threonine 0.008mg 0.122mg 0%
Isoleucine 0.008mg 0.147mg 0%
Leucine 0.013mg 0.223mg 0%
Lysine 0.009mg 0.174mg 0%
Methionine 0.003mg 0.053mg 0%
Phenylalanine 0.009mg 0.129mg 0%
Valine 0.011mg 0.161mg 0%
Histidine 0.003mg 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice 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
20%
Orange juice
137%
Spinach raw
Minerals Daily Need Coverage Score
6%
Orange juice
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 7.98g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 18)
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 contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 78mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.039g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.