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  6. Raspberry vs. Spinach raw

Raspberry vs. Spinach raw — In-Depth Nutrition Comparison

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How are Raspberry and Spinach raw different?

  • Raspberry is higher in Fiber, however, Spinach raw is richer in Vitamin K, Vitamin A RAE, Folate, Iron, Magnesium, Potassium, Vitamin B2, Vitamin B6, and Manganese.
  • Daily need coverage for Vitamin K from Spinach raw is 396% higher.
  • Raspberry contains 3 times more Fiber than Spinach raw. While Raspberry contains 6.5g of Fiber, Spinach raw contains only 2.2g.

Raspberries, raw and Spinach, raw are the varieties used in this article.

Infographic

Raspberry 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.
Raspberry
Raspberry
1
:
9
Spinach raw
Spinach raw
Contains less Sodium -98.7%
Contains more Calcium +296%
Contains more Iron +292.8%
Contains more Magnesium +259.1%
Contains more Phosphorus +69%
Contains more Potassium +269.5%
Contains more Zinc +26.2%
Contains more Copper +44.4%
Contains more Manganese +33.9%
Contains more Selenium +400%
Raspberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -98.7%
Contains more Calcium +296%
Contains more Iron +292.8%
Contains more Magnesium +259.1%
Contains more Phosphorus +69%
Contains more Potassium +269.5%
Contains more Zinc +26.2%
Contains more Copper +44.4%
Contains more Manganese +33.9%
Contains more Selenium +400%

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.
Raspberry
Raspberry
1
:
9
Spinach raw
Spinach raw
Contains more Vitamin B5 +406.2%
Contains more Vitamin A +28315.2%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +143.8%
Contains more Vitamin B2 +397.4%
Contains more Vitamin B3 +21.1%
Contains more Vitamin B6 +254.5%
Contains more Folate +823.8%
Contains more Vitamin K +6091%
Equal in Vitamin C - 28.1
Raspberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B5 +406.2%
Contains more Vitamin A +28315.2%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +143.8%
Contains more Vitamin B2 +397.4%
Contains more Vitamin B3 +21.1%
Contains more Vitamin B6 +254.5%
Contains more Folate +823.8%
Contains more Vitamin K +6091%
Equal in Vitamin C - 28.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raspberry
Raspberry
2
:
3
Spinach raw
Spinach raw
Contains more Fats +66.7%
Contains more Carbs +228.9%
Contains more Protein +138.3%
Contains more Other +273.9%
Equal in Water - 91.4
Raspberry
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Spinach raw
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 Fats +66.7%
Contains more Carbs +228.9%
Contains more Protein +138.3%
Contains more Other +273.9%
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raspberry
Raspberry
3
:
0
Spinach raw
Spinach raw
Contains less Saturated Fat -69.8%
Contains more Monounsaturated Fat +540%
Contains more Polyunsaturated fat +127.3%
Raspberry
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -69.8%
Contains more Monounsaturated Fat +540%
Contains more Polyunsaturated fat +127.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raspberry
Raspberry
3
:
1
Spinach raw
Spinach raw
Contains more Sucrose +185.7%
Contains more Glucose +1590.9%
Contains more Fructose +1466.7%
Contains more Galactose +∞%
Raspberry
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spinach raw
16% 26% 35% 23%
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 Sucrose +185.7%
Contains more Glucose +1590.9%
Contains more Fructose +1466.7%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Spinach raw Opinion
Net carbs 5.44g 1.43g Raspberry
Protein 1.2g 2.86g Spinach raw
Fats 0.65g 0.39g Raspberry
Carbs 11.94g 3.63g Raspberry
Calories 52kcal 23kcal Raspberry
Fructose 2.35g 0.15g Raspberry
Sugar 4.42g 0.42g Spinach raw
Fiber 6.5g 2.2g Raspberry
Calcium 25mg 99mg Spinach raw
Iron 0.69mg 2.71mg Spinach raw
Magnesium 22mg 79mg Spinach raw
Phosphorus 29mg 49mg Spinach raw
Potassium 151mg 558mg Spinach raw
Sodium 1mg 79mg Raspberry
Zinc 0.42mg 0.53mg Spinach raw
Copper 0.09mg 0.13mg Spinach raw
Manganese 0.67mg 0.897mg Spinach raw
Selenium 0.2µg 1µg Spinach raw
Vitamin A 33IU 9377IU Spinach raw
Vitamin A RAE 2µg 469µg Spinach raw
Vitamin E 0.87mg 2.03mg Spinach raw
Vitamin C 26.2mg 28.1mg Spinach raw
Vitamin B1 0.032mg 0.078mg Spinach raw
Vitamin B2 0.038mg 0.189mg Spinach raw
Vitamin B3 0.598mg 0.724mg Spinach raw
Vitamin B5 0.329mg 0.065mg Raspberry
Vitamin B6 0.055mg 0.195mg Spinach raw
Folate 21µg 194µg Spinach raw
Vitamin K 7.8µg 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.019g 0.063g Raspberry
Monounsaturated Fat 0.064g 0.01g Raspberry
Polyunsaturated fat 0.375g 0.165g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Raspberry
181%
Spinach raw
Minerals Daily Need Coverage Score
20%
Raspberry
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.5)
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?
Raspberry
Raspberry contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 6)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.