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  6. Saffron vs. Spinach raw

Saffron vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between Saffron and Spinach raw

  • Saffron is richer in Manganese, Iron, Vitamin B6, Vitamin C, Magnesium, Potassium, Phosphorus, and Copper, yet Spinach raw is richer in Vitamin A RAE, and Folate.
  • Daily need coverage for Manganese from Saffron is 1196% higher.
  • Saffron contains 5 times more Vitamin B6 than Spinach raw. Saffron contains 1.01mg of Vitamin B6, while Spinach raw contains 0.195mg.

Food types used in this article are Spices, saffron and Spinach, raw.

Infographic

Saffron 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.
Saffron
Saffron
9
:
1
Spinach raw
Spinach raw
Contains more Calcium +12.1%
Contains more Iron +309.6%
Contains more Magnesium +234.2%
Contains more Phosphorus +414.3%
Contains more Potassium +209%
Contains more Zinc +105.7%
Contains more Copper +152.3%
Contains more Manganese +3067%
Contains more Selenium +460%
Contains less Sodium -46.6%
Saffron
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 417% 189% 108% 153% 20% 30% 110% 3706% 31%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +12.1%
Contains more Iron +309.6%
Contains more Magnesium +234.2%
Contains more Phosphorus +414.3%
Contains more Potassium +209%
Contains more Zinc +105.7%
Contains more Copper +152.3%
Contains more Manganese +3067%
Contains more Selenium +460%
Contains less Sodium -46.6%

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.
Saffron
Saffron
5
:
5
Spinach raw
Spinach raw
Contains more Vitamin C +187.5%
Contains more Vitamin B1 +47.4%
Contains more Vitamin B2 +41.3%
Contains more Vitamin B3 +101.7%
Contains more Vitamin B6 +417.9%
Contains more Vitamin A +1669.2%
Contains more Folate +108.6%
Saffron
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 0% 0% 270% 29% 62% 28% 0% 234% 70% 0% 0%
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 C +187.5%
Contains more Vitamin B1 +47.4%
Contains more Vitamin B2 +41.3%
Contains more Vitamin B3 +101.7%
Contains more Vitamin B6 +417.9%
Contains more Vitamin A +1669.2%
Contains more Folate +108.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Saffron
Saffron
4
:
1
Spinach raw
Spinach raw
Contains more Protein +299.7%
Contains more Fats +1400%
Contains more Carbs +1700.8%
Contains more Other +216.9%
Contains more Water +668.1%
Saffron
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 Protein +299.7%
Contains more Fats +1400%
Contains more Carbs +1700.8%
Contains more Other +216.9%
Contains more Water +668.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Saffron
Saffron
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +4190%
Contains more Polyunsaturated fat +1152.7%
Contains less Saturated Fat -96%
Saffron
39% 11% 51%
Saturated Fat: 1.586 g
Monounsaturated Fat: 0.429 g
Polyunsaturated fat: 2.067 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +4190%
Contains more Polyunsaturated fat +1152.7%
Contains less Saturated Fat -96%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Spinach raw Opinion
Net carbs 61.47g 1.43g Saffron
Protein 11.43g 2.86g Saffron
Fats 5.85g 0.39g Saffron
Carbs 65.37g 3.63g Saffron
Calories 310kcal 23kcal Saffron
Fructose 0.15g Spinach raw
Sugar 0.42g Saffron
Fiber 3.9g 2.2g Saffron
Calcium 111mg 99mg Saffron
Iron 11.1mg 2.71mg Saffron
Magnesium 264mg 79mg Saffron
Phosphorus 252mg 49mg Saffron
Potassium 1724mg 558mg Saffron
Sodium 148mg 79mg Spinach raw
Zinc 1.09mg 0.53mg Saffron
Copper 0.328mg 0.13mg Saffron
Manganese 28.408mg 0.897mg Saffron
Selenium 5.6µg 1µg Saffron
Vitamin A 530IU 9377IU Spinach raw
Vitamin A RAE 27µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 80.8mg 28.1mg Saffron
Vitamin B1 0.115mg 0.078mg Saffron
Vitamin B2 0.267mg 0.189mg Saffron
Vitamin B3 1.46mg 0.724mg Saffron
Vitamin B5 0.065mg Spinach raw
Vitamin B6 1.01mg 0.195mg Saffron
Folate 93µg 194µg Spinach raw
Vitamin K 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 1.586g 0.063g Spinach raw
Omega-3 - DPA 0.006g 0g Saffron
Monounsaturated Fat 0.429g 0.01g Saffron
Polyunsaturated fat 2.067g 0.165g Saffron

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
60%
Saffron
181%
Spinach raw
Minerals Daily Need Coverage Score
479%
Saffron
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 1.523g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 38)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2)
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 0.42g)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.