Spinach, canned, regular pack, solids and liquids vs. Vegetable — In-Depth Nutrition Comparison
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Summary of differences between spinach, canned, regular pack, solids and liquids and vegetable
- Spinach, canned, regular pack, solids, and liquids has more vitamin K, vitamin A, vitamin C, folate, iron, vitamin E, magnesium, and calcium; however, vegetable is higher in fiber.
- Spinach, canned, regular pack, solids, and liquids covers your daily need for vitamin K, 298% more than vegetable.
- Spinach, canned, regular pack, solids,, and liquids has 9 times more sodium than vegetable. While spinach, canned, regular pack, solids,, and liquids has 319mg of sodium, vegetable has only 35mg.
These are the specific foods used in this comparison Spinach, canned, regular pack, solids, and liquids and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.
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 | +154.5% |
| Contains more CalciumCalcium | +232% |
| Contains more PotassiumPotassium | +36.1% |
| Contains more IronIron | +92.7% |
| Contains more CopperCopper | +39.8% |
| Contains more ManganeseManganese | +30.1% |
| Contains more SeleniumSelenium | +300% |
| Contains more ZincZinc | +16.7% |
| Contains more PhosphorusPhosphorus | +59.4% |
| Contains less SodiumSodium | -89% |
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 CVitamin C | +321.9% |
| Contains more Vitamin AVitamin A | +88.8% |
| Contains more Vitamin EVitamin E | +321.1% |
| Contains more Vitamin KVitamin K | +1520.4% |
| Contains more FolateFolate | +205.3% |
| Contains more Vitamin B1Vitamin B1 | +294.4% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more Vitamin B3Vitamin B3 | +214% |
| Contains more Vitamin B5Vitamin B5 | +297.4% |
| Contains more CholineCholine | +58.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.11 g
Fats:
0.37 g
Carbs:
2.92 g
Water:
93.22 g
Other:
1.38 g
Protein:
2.86 g
Fats:
0.15 g
Carbs:
13.09 g
Water:
83.23 g
Other:
0.67 g
| Contains more FatsFats | +146.7% |
| Contains more WaterWater | +12% |
| Contains more OtherOther | +106% |
| Contains more ProteinProtein | +35.5% |
| Contains more CarbsCarbs | +348.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.06 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.155 g
Saturated fat:
Sat. Fat
0.031 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.072 g
| Contains more Poly. FatPolyunsaturated fat | +115.3% |
| Contains less Sat. FatSaturated fat | -48.3% |
~equal in
Monounsaturated fat
~0.01g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 380.8µg | 23.5µg | 298% |
| Vitamin A | 404µg | 214µg | 21% |
| Sodium | 319mg | 35mg | 12% |
| Fiber | 1.6g | 4.4g | 11% |
| Vitamin C | 13.5mg | 3.2mg | 11% |
| Iron | 1.58mg | 0.82mg | 10% |
| Folate | 58µg | 19µg | 10% |
| Vitamin E | 1.6mg | 0.38mg | 8% |
| Magnesium | 56mg | 22mg | 8% |
| Calcium | 83mg | 25mg | 6% |
| Manganese | 0.493mg | 0.379mg | 5% |
| Copper | 0.116mg | 0.083mg | 4% |
| Vitamin B3 | 0.271mg | 0.851mg | 4% |
| Vitamin B1 | 0.018mg | 0.071mg | 4% |
| Phosphorus | 32mg | 51mg | 3% |
| Carbs | 2.92g | 13.09g | 3% |
| Vitamin B5 | 0.038mg | 0.151mg | 2% |
| Protein | 2.11g | 2.86g | 2% |
| Choline | 15.2mg | 24.1mg | 2% |
| Calories | 19kcal | 65kcal | 2% |
| Selenium | 1.2µg | 0.3µg | 2% |
| Potassium | 230mg | 169mg | 2% |
| Vitamin B2 | 0.106mg | 0.12mg | 1% |
| Polyunsaturated fat | 0.155g | 0.072g | 1% |
| Zinc | 0.42mg | 0.49mg | 1% |
| Fats | 0.37g | 0.15g | 0% |
| Net carbs | 1.32g | 8.69g | N/A |
| Sugar | 0.33g | 3.12g | N/A |
| Vitamin B6 | 0.08mg | 0.074mg | 0% |
| Saturated fat | 0.06g | 0.031g | 0% |
| Monounsaturated fat | 0.01g | 0.01g | 0% |
| Tryptophan | 0.028mg | 0.029mg | 0% |
| Threonine | 0.09mg | 0.115mg | 0% |
| Isoleucine | 0.108mg | 0.139mg | 0% |
| Leucine | 0.164mg | 0.19mg | 0% |
| Lysine | 0.129mg | 0.17mg | 0% |
| Methionine | 0.039mg | 0.034mg | 0% |
| Phenylalanine | 0.095mg | 0.12mg | 0% |
| Valine | 0.119mg | 0.149mg | 0% |
| Histidine | 0.047mg | 0.073mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
98%
20%
Minerals Daily Need Coverage Score
32%
19%
Comparison summary
Which food contains less Sodium?
Vegetable contains less Sodium (difference - 284mg)
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 0.029g)
Which food is lower in Sugar?
Spinach, canned, regular pack, solids and liquids is lower in Sugar (difference - 2.79g)
Which food is lower in glycemic index?
Spinach, canned, regular pack, solids and liquids is lower in glycemic index (difference - 66)
Which food is cheaper?
Spinach, canned, regular pack, solids and liquids is cheaper (difference - $0.5)
Which food is richer in minerals?
Spinach, canned, regular pack, solids and liquids is relatively richer in minerals
Which food contains less Cholesterol?
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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.