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Spinach raw vs. Crateva religiosa — In-Depth Nutrition Comparison

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The main differences between Spinach raw and Crateva religiosa

  • Spinach raw is richer in Vitamin A RAE, Manganese, Iron, Magnesium, Calcium, Copper, and Potassium, yet Crateva religiosa is richer in Vitamin C, and Fiber.
  • Daily need coverage for Vitamin A RAE from Spinach raw is 52% higher.
  • Spinach raw contains 12 times more Calcium than Crateva religiosa. Spinach raw contains 99mg of Calcium, while Crateva religiosa contains 8mg.
  • Spinach raw contains less Sugar.

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

Infographic

Spinach raw vs Crateva religiosa 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.
Contains more Calcium +1137.5%
Contains more Iron +68.3%
Contains more Magnesium +229.2%
Contains more Potassium +83.6%
Contains more Zinc +71%
Contains more Copper +128.1%
Contains more Manganese +392.9%
Contains less Sodium -74.7%
Equal in Phosphorus - 47
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 61% 18% 21% 27% 3% 9% 19% 24% 0%
Contains more Calcium +1137.5%
Contains more Iron +68.3%
Contains more Magnesium +229.2%
Contains more Potassium +83.6%
Contains more Zinc +71%
Contains more Copper +128.1%
Contains more Manganese +392.9%
Contains less Sodium -74.7%
Equal in Phosphorus - 47

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 A +9277%
Contains more Vitamin C +92.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 0% 0% 181% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +9277%
Contains more Vitamin C +92.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +90.7%
Contains more Fats +290%
Contains more Water +14.4%
Contains more Other +91.1%
Contains more Carbs +384.8%
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
Contains more Protein +90.7%
Contains more Fats +290%
Contains more Water +14.4%
Contains more Other +91.1%
Contains more Carbs +384.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.8%
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
100%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
Contains less Saturated Fat -77.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +40%
Contains more Galactose +∞%
Contains more Glucose +3990.9%
Contains more Fructose +2433.3%
Contains more Maltose +∞%
16% 26% 35% 23%
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
53% 44% 2%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 4.5 g
Fructose: 3.8 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more Sucrose +40%
Contains more Galactose +∞%
Contains more Glucose +3990.9%
Contains more Fructose +2433.3%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Crateva religiosa Opinion
Net carbs 1.43g 12.3g Crateva religiosa
Protein 2.86g 1.5g Spinach raw
Fats 0.39g 0.1g Spinach raw
Carbs 3.63g 17.6g Crateva religiosa
Calories 23kcal 69kcal Crateva religiosa
Fructose 0.15g 3.8g Crateva religiosa
Sugar 0.42g 8.55g Spinach raw
Fiber 2.2g 5.3g Crateva religiosa
Calcium 99mg 8mg Spinach raw
Iron 2.71mg 1.61mg Spinach raw
Magnesium 79mg 24mg Spinach raw
Phosphorus 49mg 47mg Spinach raw
Potassium 558mg 304mg Spinach raw
Sodium 79mg 20mg Crateva religiosa
Zinc 0.53mg 0.31mg Spinach raw
Copper 0.13mg 0.057mg Spinach raw
Manganese 0.897mg 0.182mg Spinach raw
Selenium 1µg Spinach raw
Vitamin A 9377IU 100IU Spinach raw
Vitamin A RAE 469µg 5µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 28.1mg 54.1mg Crateva religiosa
Vitamin B1 0.078mg Spinach raw
Vitamin B2 0.189mg Spinach raw
Vitamin B3 0.724mg Spinach raw
Vitamin B5 0.065mg Spinach raw
Vitamin B6 0.195mg Spinach raw
Folate 194µg Spinach raw
Choline 19.3mg 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 0.063g 0.014g Crateva religiosa
Monounsaturated Fat 0.01g Spinach raw
Polyunsaturated fat 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Crateva religiosa
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
168%
Spinach raw
14%
Crateva religiosa
Minerals Daily Need Coverage Score
45%
Spinach raw
18%
Crateva religiosa

Comparison summary

Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 8.13g)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Crateva religiosa
Crateva religiosa contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Crateva religiosa
Crateva religiosa is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 32)
Which food is cheaper?
Crateva religiosa
Crateva religiosa is cheaper (difference - $0.2)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/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.