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  6. Spinach raw vs. Banana

Spinach raw vs. Banana — In-Depth Nutrition Comparison

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What are the differences between Spinach raw and Banana?

  • Spinach raw is higher in Vitamin K, Vitamin A RAE, Folate, Iron, Manganese, Vitamin C, Vitamin E , Magnesium, and Calcium, yet Banana is higher in Vitamin B6.
  • Spinach raw's daily need coverage for Vitamin K is 402% more.
  • Spinach raw has 156 times more Vitamin A RAE than Banana. While Spinach raw has 469µg of Vitamin A RAE, Banana has only 3µg.

We used Spinach, raw and Bananas, raw types in this article.

Infographic

Spinach raw vs Banana 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.
Spinach raw
Spinach raw
8
:
1
Banana
Banana
Contains more Calcium +1880%
Contains more Iron +942.3%
Contains more Magnesium +192.6%
Contains more Phosphorus +122.7%
Contains more Potassium +55.9%
Contains more Zinc +253.3%
Contains more Copper +66.7%
Contains more Manganese +232.2%
Contains less Sodium -98.7%
Equal in Selenium - 1
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +1880%
Contains more Iron +942.3%
Contains more Magnesium +192.6%
Contains more Phosphorus +122.7%
Contains more Potassium +55.9%
Contains more Zinc +253.3%
Contains more Copper +66.7%
Contains more Manganese +232.2%
Contains less Sodium -98.7%
Equal in Selenium - 1

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.
Spinach raw
Spinach raw
8
:
2
Banana
Banana
Contains more Vitamin A +14551.6%
Contains more Vitamin E +1930%
Contains more Vitamin C +223%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +158.9%
Contains more Folate +870%
Contains more Vitamin K +96480%
Contains more Vitamin B5 +413.8%
Contains more Vitamin B6 +88.2%
Equal in Vitamin B3 - 0.665
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%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Contains more Vitamin A +14551.6%
Contains more Vitamin E +1930%
Contains more Vitamin C +223%
Contains more Vitamin B1 +151.6%
Contains more Vitamin B2 +158.9%
Contains more Folate +870%
Contains more Vitamin K +96480%
Contains more Vitamin B5 +413.8%
Contains more Vitamin B6 +88.2%
Equal in Vitamin B3 - 0.665

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
4
:
1
Banana
Banana
Contains more Protein +162.4%
Contains more Fats +18.2%
Contains more Water +22%
Contains more Other +107.2%
Contains more Carbs +529.2%
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
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Protein +162.4%
Contains more Fats +18.2%
Contains more Water +22%
Contains more Other +107.2%
Contains more Carbs +529.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
1
Banana
Banana
Contains less Saturated Fat -43.8%
Contains more Polyunsaturated fat +126%
Contains more Monounsaturated Fat +220%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains less Saturated Fat -43.8%
Contains more Polyunsaturated fat +126%
Contains more Monounsaturated Fat +220%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
5
Banana
Banana
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +3314.3%
Contains more Glucose +4427.3%
Contains more Fructose +3133.3%
Contains more Maltose +∞%
Spinach raw
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
Banana
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +3314.3%
Contains more Glucose +4427.3%
Contains more Fructose +3133.3%
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 Banana
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Banana Opinion
Net carbs 1.43g 20.24g Banana
Protein 2.86g 1.09g Spinach raw
Fats 0.39g 0.33g Spinach raw
Carbs 3.63g 22.84g Banana
Calories 23kcal 89kcal Banana
Starch 5.38g Banana
Fructose 0.15g 4.85g Banana
Sugar 0.42g 12.23g Spinach raw
Fiber 2.2g 2.6g Banana
Calcium 99mg 5mg Spinach raw
Iron 2.71mg 0.26mg Spinach raw
Magnesium 79mg 27mg Spinach raw
Phosphorus 49mg 22mg Spinach raw
Potassium 558mg 358mg Spinach raw
Sodium 79mg 1mg Banana
Zinc 0.53mg 0.15mg Spinach raw
Copper 0.13mg 0.078mg Spinach raw
Manganese 0.897mg 0.27mg Spinach raw
Selenium 1µg 1µg
Vitamin A 9377IU 64IU Spinach raw
Vitamin A RAE 469µg 3µg Spinach raw
Vitamin E 2.03mg 0.1mg Spinach raw
Vitamin C 28.1mg 8.7mg Spinach raw
Vitamin B1 0.078mg 0.031mg Spinach raw
Vitamin B2 0.189mg 0.073mg Spinach raw
Vitamin B3 0.724mg 0.665mg Spinach raw
Vitamin B5 0.065mg 0.334mg Banana
Vitamin B6 0.195mg 0.367mg Banana
Folate 194µg 20µg Spinach raw
Vitamin K 482.9µg 0.5µg Spinach raw
Tryptophan 0.039mg 0.009mg Spinach raw
Threonine 0.122mg 0.028mg Spinach raw
Isoleucine 0.147mg 0.028mg Spinach raw
Leucine 0.223mg 0.068mg Spinach raw
Lysine 0.174mg 0.05mg Spinach raw
Methionine 0.053mg 0.008mg Spinach raw
Phenylalanine 0.129mg 0.049mg Spinach raw
Valine 0.161mg 0.047mg Spinach raw
Histidine 0.064mg 0.077mg Banana
Saturated Fat 0.063g 0.112g Spinach raw
Monounsaturated Fat 0.01g 0.032g Banana
Polyunsaturated fat 0.165g 0.073g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Banana
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
181%
Spinach raw
16%
Banana
Minerals Daily Need Coverage Score
45%
Spinach raw
14%
Banana

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 11.81g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 78mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.