Rye vs. Spinach raw — In-Depth Nutrition Comparison
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How are rye and spinach raw different?
- Rye is higher in manganese, fiber, phosphorus, vitamin B5, copper, and selenium; however, spinach raw is richer in vitamin K, vitamin A, folate, and vitamin C.
- Daily need coverage for vitamin K for spinach raw is 398% higher.
- Rye contains 22 times more vitamin B5 than spinach raw. While rye contains 1.456mg of vitamin B5, spinach raw contains only 0.065mg.
Rye grain and Spinach, raw are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +39.2% |
| Contains more CopperCopper | +182.3% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +577.6% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +187.3% |
| Contains more SeleniumSelenium | +1290% |
| Contains more CalciumCalcium | +312.5% |
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 | +305.1% |
| Contains more Vitamin B2Vitamin B2 | +32.8% |
| Contains more Vitamin B3Vitamin B3 | +489.8% |
| Contains more Vitamin B5Vitamin B5 | +2140% |
| Contains more Vitamin B6Vitamin B6 | +50.8% |
| Contains more CholineCholine | +57.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +46800% |
| Contains more Vitamin EVitamin E | +138.8% |
| Contains more Vitamin KVitamin K | +8084.7% |
| Contains more FolateFolate | +410.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 5.9µg | 482.9µg | 398% |
| Manganese | 2.577mg | 0.897mg | 73% |
| Vitamin A | 1µg | 469µg | 52% |
| Fiber | 15.1g | 2.2g | 52% |
| Phosphorus | 332mg | 49mg | 40% |
| Folate | 38µg | 194µg | 39% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Vitamin B5 | 1.456mg | 0.065mg | 28% |
| Copper | 0.367mg | 0.13mg | 26% |
| Carbs | 75.86g | 3.63g | 24% |
| Selenium | 13.9µg | 1µg | 23% |
| Vitamin B3 | 4.27mg | 0.724mg | 22% |
| Vitamin B1 | 0.316mg | 0.078mg | 20% |
| Zinc | 2.65mg | 0.53mg | 19% |
| Calories | 338kcal | 23kcal | 16% |
| Protein | 10.34g | 2.86g | 15% |
| Vitamin E | 0.85mg | 2.03mg | 8% |
| Calcium | 24mg | 99mg | 8% |
| Vitamin B6 | 0.294mg | 0.195mg | 8% |
| Magnesium | 110mg | 79mg | 7% |
| Vitamin B2 | 0.251mg | 0.189mg | 5% |
| Polyunsaturated fat | 0.767g | 0.165g | 4% |
| Sodium | 2mg | 79mg | 3% |
| Fats | 1.63g | 0.39g | 2% |
| Choline | 30.4mg | 19.3mg | 2% |
| Saturated fat | 0.197g | 0.063g | 1% |
| Potassium | 510mg | 558mg | 1% |
| Iron | 2.63mg | 2.71mg | 1% |
| Net carbs | 60.76g | 1.43g | N/A |
| Sugar | 0.98g | 0.42g | N/A |
| Monounsaturated fat | 0.208g | 0.01g | 0% |
| Tryptophan | 0.108mg | 0.039mg | 0% |
| Threonine | 0.289mg | 0.122mg | 0% |
| Isoleucine | 0.208mg | 0.147mg | 0% |
| Leucine | 0.563mg | 0.223mg | 0% |
| Lysine | 0.286mg | 0.174mg | 0% |
| Methionine | 0.153mg | 0.053mg | 0% |
| Phenylalanine | 0.435mg | 0.129mg | 0% |
| Valine | 0.317mg | 0.161mg | 0% |
| Histidine | 0.189mg | 0.064mg | 0% |
| Fructose | 0.11g | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +261.5% |
| Contains more FatsFats | +317.9% |
| Contains more CarbsCarbs | +1989.8% |
| Contains more WaterWater | +762.3% |
~equal in
Other
~1.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 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 | +1980% |
| Contains more Poly. FatPolyunsaturated fat | +364.8% |
| Contains less Sat. FatSaturated fat | -68% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.71 g
Glucose:
0.16 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 SucroseSucrose | +914.3% |
| Contains more GlucoseGlucose | +45.5% |
| Contains more FructoseFructose | +36.4% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g