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  6. Shallot vs. Spinach raw

Shallot vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between shallot and spinach raw

  • Shallot is richer in vitamin B6, yet spinach raw is richer in vitamin K, vitamin A, folate, manganese, vitamin C, iron, magnesium, vitamin E, and vitamin B2.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Shallot contains 2 times more vitamin B6 than spinach raw. Shallot contains 0.345mg of vitamin B6, while spinach raw contains 0.195mg.

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

Infographic

Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
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 PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -84.8%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +276.2%
Contains more CalciumCalcium +167.6%
Contains more PotassiumPotassium +67.1%
Contains more IronIron +125.8%
Contains more CopperCopper +47.7%
Contains more ZincZinc +32.5%
Contains more ManganeseManganese +207.2%

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
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 +346.2%
Contains more Vitamin B6Vitamin B6 +76.9%
Contains more Vitamin CVitamin C +251.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4975%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +845%
Contains more Vitamin B3Vitamin B3 +262%
Contains more Vitamin KVitamin K +60262.5%
Contains more FolateFolate +470.6%
Contains more CholineCholine +70.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shallot Spinach raw DV% diff.
Vitamin K 0.8µg 482.9µg 402%
Vitamin A 0µg 469µg 52%
Folate 34µg 194µg 40%
Manganese 0.292mg 0.897mg 26%
Vitamin C 8mg 28.1mg 22%
Iron 1.2mg 2.71mg 19%
Magnesium 21mg 79mg 14%
Vitamin B2 0.02mg 0.189mg 13%
Vitamin E 0.04mg 2.03mg 13%
Vitamin B6 0.345mg 0.195mg 12%
Potassium 334mg 558mg 7%
Calcium 37mg 99mg 6%
Copper 0.088mg 0.13mg 5%
Vitamin B5 0.29mg 0.065mg 5%
Fiber 3.2g 2.2g 4%
Carbs 16.8g 3.63g 4%
Vitamin B3 0.2mg 0.724mg 3%
Sodium 12mg 79mg 3%
Calories 72kcal 23kcal 2%
Vitamin B1 0.06mg 0.078mg 2%
Phosphorus 60mg 49mg 2%
Protein 2.5g 2.86g 1%
Choline 11.3mg 19.3mg 1%
Polyunsaturated fat 0.039g 0.165g 1%
Zinc 0.4mg 0.53mg 1%
Fats 0.1g 0.39g 0%
Net carbs 13.6g 1.43g N/A
Sugar 7.87g 0.42g N/A
Selenium 1.2µg 1µg 0%
Saturated fat 0.017g 0.063g 0%
Monounsaturated fat 0.014g 0.01g 0%
Tryptophan 0.028mg 0.039mg 0%
Threonine 0.098mg 0.122mg 0%
Isoleucine 0.106mg 0.147mg 0%
Leucine 0.149mg 0.223mg 0%
Lysine 0.125mg 0.174mg 0%
Methionine 0.027mg 0.053mg 0%
Phenylalanine 0.081mg 0.129mg 0%
Valine 0.11mg 0.161mg 0%
Histidine 0.043mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 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 +362.8%
Contains more ProteinProtein +14.4%
Contains more FatsFats +290%
Contains more WaterWater +14.5%
Contains more OtherOther +115%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 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 less Sat. FatSaturated fat -73%
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +323.1%

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.