Palm oil vs. Spinach raw — In-Depth Nutrition Comparison
Compare
Important differences between palm oil and spinach raw
- Palm oil has more vitamin E; however, spinach raw has more vitamin K, vitamin A, folate, iron, vitamin C, magnesium, potassium, and vitamin B6.
- Spinach raw's daily need coverage for vitamin K is 396% more.
- Palm oil has 783 times more saturated fat than spinach raw. Palm oil has 49.3g of saturated fat, while spinach raw has 0.063g.
- Spinach raw has a higher glycemic index than palm oil.
The food varieties used in the comparison are Oil, palm 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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +27000% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +685.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +5936.3% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +6333.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 8µg | 482.9µg | 396% |
| Saturated fat | 49.3g | 0.063g | 224% |
| Fats | 100g | 0.39g | 153% |
| Vitamin E | 15.94mg | 2.03mg | 93% |
| Monounsaturated fat | 37g | 0.01g | 92% |
| Polyunsaturated fat | 9.3g | 0.165g | 61% |
| Vitamin A | 0µg | 469µg | 52% |
| Folate | 0µg | 194µg | 49% |
| Calories | 884kcal | 23kcal | 43% |
| Manganese | 0.897mg | 39% | |
| Iron | 0.01mg | 2.71mg | 34% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Magnesium | 0mg | 79mg | 19% |
| Potassium | 0mg | 558mg | 16% |
| Vitamin B2 | 0mg | 0.189mg | 15% |
| Vitamin B6 | 0mg | 0.195mg | 15% |
| Copper | 0mg | 0.13mg | 14% |
| Calcium | 0mg | 99mg | 10% |
| Fiber | 0g | 2.2g | 9% |
| Vitamin B1 | 0mg | 0.078mg | 7% |
| Phosphorus | 0mg | 49mg | 7% |
| Protein | 0g | 2.86g | 6% |
| Vitamin B3 | 0mg | 0.724mg | 5% |
| Zinc | 0mg | 0.53mg | 5% |
| Sodium | 0mg | 79mg | 3% |
| Choline | 0.3mg | 19.3mg | 3% |
| Selenium | 0µg | 1µg | 2% |
| Carbs | 0g | 3.63g | 1% |
| Vitamin B5 | 0mg | 0.065mg | 1% |
| Net carbs | 0g | 1.43g | N/A |
| Sugar | 0g | 0.42g | N/A |
| Tryptophan | 0mg | 0.039mg | 0% |
| Threonine | 0mg | 0.122mg | 0% |
| Isoleucine | 0mg | 0.147mg | 0% |
| Leucine | 0mg | 0.223mg | 0% |
| Lysine | 0mg | 0.174mg | 0% |
| Methionine | 0mg | 0.053mg | 0% |
| Phenylalanine | 0mg | 0.129mg | 0% |
| Valine | 0mg | 0.161mg | 0% |
| Histidine | 0mg | 0.064mg | 0% |
| Fructose | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more FatsFats | +25541% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
49.3 g
Monounsaturated fat:
Mono. Fat
37 g
Polyunsaturated fat:
Poly. Fat
9.3 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 | +369900% |
| Contains more Poly. FatPolyunsaturated fat | +5536.4% |
| Contains less Sat. FatSaturated fat | -99.9% |