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  6. Sapodilla vs. Spinach raw

Sapodilla vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between sapodillas and spinach raw

  • Sapodillas have more fiber; however, spinach raw is richer in vitamin A, folate, iron, magnesium, vitamin C, vitamin B2, vitamin B6, potassium, and calcium.
  • Spinach raw covers your daily vitamin A needs 186% more than sapodillas.
  • Spinach raw has 2 times less fiber than sapodillas. Sapodillas have 5.3g of fiber, while spinach raw has 2.2g.

Specific food types used in this comparison are Sapodilla, raw and Spinach, raw.

Infographic

Sapodilla 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
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 less SodiumSodium -84.8%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +189.1%
Contains more IronIron +238.8%
Contains more CopperCopper +51.2%
Contains more ZincZinc +430%
Contains more PhosphorusPhosphorus +308.3%
Contains more SeleniumSelenium +66.7%

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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 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 B5Vitamin B5 +287.7%
Contains more Vitamin CVitamin C +91.2%
Contains more Vitamin AVitamin A +15533.3%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +845%
Contains more Vitamin B3Vitamin B3 +262%
Contains more Vitamin B6Vitamin B6 +427%
Contains more FolateFolate +1285.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sapodilla Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 3µg 469µg 52%
Folate 14µg 194µg 45%
Manganese 0.897mg 39%
Iron 0.8mg 2.71mg 24%
Magnesium 12mg 79mg 16%
Vitamin C 14.7mg 28.1mg 15%
Vitamin E 2.03mg 14%
Vitamin B2 0.02mg 0.189mg 13%
Vitamin B6 0.037mg 0.195mg 12%
Fiber 5.3g 2.2g 12%
Potassium 193mg 558mg 11%
Calcium 21mg 99mg 8%
Vitamin B1 0mg 0.078mg 7%
Phosphorus 12mg 49mg 5%
Copper 0.086mg 0.13mg 5%
Carbs 19.96g 3.63g 5%
Protein 0.44g 2.86g 5%
Zinc 0.1mg 0.53mg 4%
Choline 19.3mg 4%
Vitamin B5 0.252mg 0.065mg 4%
Calories 83kcal 23kcal 3%
Vitamin B3 0.2mg 0.724mg 3%
Sodium 12mg 79mg 3%
Selenium 0.6µg 1µg 1%
Fats 1.1g 0.39g 1%
Saturated fat 0.194g 0.063g 1%
Monounsaturated fat 0.521g 0.01g 1%
Polyunsaturated fat 0.011g 0.165g 1%
Net carbs 14.66g 1.43g N/A
Sugar 0.42g N/A
Tryptophan 0.005mg 0.039mg 0%
Threonine 0.012mg 0.122mg 0%
Isoleucine 0.015mg 0.147mg 0%
Leucine 0.024mg 0.223mg 0%
Lysine 0.039mg 0.174mg 0%
Methionine 0.003mg 0.053mg 0%
Phenylalanine 0.013mg 0.129mg 0%
Valine 0.016mg 0.161mg 0%
Histidine 0.016mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 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 FatsFats +182.1%
Contains more CarbsCarbs +449.9%
Contains more ProteinProtein +550%
Contains more WaterWater +17.2%
Contains more OtherOther +244%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 g
26% 4% 69%
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 +5110%
Contains less Sat. FatSaturated fat -67.5%
Contains more Poly. FatPolyunsaturated fat +1400%

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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.