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Pico de gallo vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between pico de gallo and spinach raw

  • Spinach raw is richer than pico de gallo in vitamin A, iron, vitamin C, and calcium.
  • Daily need coverage for vitamin A for spinach raw is 181% higher.
  • Pico de gallo contains 15 times more sugar than spinach raw. Pico de gallo contains 6.25g of sugar, while spinach raw contains 0.42g.

Food types used in this article are PACE, Pico De Gallo and Spinach, raw.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -83.2%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +639.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +158.4%
Contains more OtherOther +52.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Water ~91.4g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 52%
Folate 194µg 49%
Manganese 0.897mg 39%
Iron 0mg 2.71mg 34%
Vitamin C 3.8mg 28.1mg 27%
Magnesium 79mg 19%
Sodium 469mg 79mg 17%
Potassium 558mg 16%
Vitamin B6 0.195mg 15%
Vitamin B2 0.189mg 15%
Vitamin E 2.03mg 14%
Copper 0.13mg 14%
Calcium 0mg 99mg 10%
Fiber 2.2g 9%
Vitamin B1 0.078mg 7%
Phosphorus 49mg 7%
Protein 0g 2.86g 6%
Vitamin B3 0.724mg 5%
Zinc 0.53mg 5%
Choline 19.3mg 4%
Carbs 9.38g 3.63g 2%
Selenium 1µg 2%
Polyunsaturated fat 0.165g 1%
Vitamin B5 0.065mg 1%
Fats 0g 0.39g 1%
Calories 31kcal 23kcal 0%
Net carbs 9.38g 1.43g N/A
Sugar 6.25g 0.42g N/A
Saturated fat 0g 0.063g 0%
Monounsaturated fat 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo 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
1%
Pico de gallo
137%
Spinach raw
Minerals Daily Need Coverage Score
6%
Pico de gallo
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 5.83g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 390mg)
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 is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.063g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 32)
Which food is cheaper?
Pico de gallo
Pico de gallo 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. 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.