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Spinach raw vs. Black pepper — In-Depth Nutrition Comparison

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What are the differences between spinach raw and black pepper?

  • Spinach raw is higher in vitamin K, vitamin A, folate, and vitamin C, yet black pepper is higher in manganese, copper, fiber, iron, calcium, and vitamin B5.
  • Black pepper's daily need coverage for manganese is 515% more.

We used Spinach, raw and Spices, pepper, black types in this article.

Infographic

Spinach raw vs Black pepper 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more MagnesiumMagnesium +116.5%
Contains more CalciumCalcium +347.5%
Contains more PotassiumPotassium +138.2%
Contains more IronIron +258.3%
Contains more CopperCopper +923.1%
Contains more ZincZinc +124.5%
Contains more PhosphorusPhosphorus +222.4%
Contains less SodiumSodium -74.7%
Contains more ManganeseManganese +1321.7%
Contains more SeleniumSelenium +390%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 0% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1637%
Contains more Vitamin EVitamin E +95.2%
Contains more Vitamin KVitamin K +195%
Contains more FolateFolate +1041.2%
Contains more CholineCholine +70.8%
Contains more Vitamin B1Vitamin B1 +38.5%
Contains more Vitamin B3Vitamin B3 +57.9%
Contains more Vitamin B5Vitamin B5 +2052.3%
Contains more Vitamin B6Vitamin B6 +49.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Black pepper DV% diff.
Manganese 0.897mg 12.753mg 515%
Vitamin K 482.9µg 163.7µg 266%
Copper 0.13mg 1.33mg 133%
Fiber 2.2g 25.3g 92%
Iron 2.71mg 9.71mg 88%
Vitamin A 469µg 27µg 49%
Folate 194µg 17µg 44%
Calcium 99mg 443mg 34%
Vitamin C 28.1mg 0mg 31%
Vitamin B5 0.065mg 1.399mg 27%
Potassium 558mg 1329mg 23%
Magnesium 79mg 171mg 22%
Carbs 3.63g 63.95g 20%
Phosphorus 49mg 158mg 16%
Protein 2.86g 10.39g 15%
Calories 23kcal 251kcal 11%
Vitamin E 2.03mg 1.04mg 7%
Selenium 1µg 4.9µg 7%
Vitamin B6 0.195mg 0.291mg 7%
Saturated fat 0.063g 1.392g 6%
Polyunsaturated fat 0.165g 0.998g 6%
Zinc 0.53mg 1.19mg 6%
Fats 0.39g 3.26g 4%
Sodium 79mg 20mg 3%
Vitamin B1 0.078mg 0.108mg 3%
Vitamin B3 0.724mg 1.143mg 3%
Monounsaturated fat 0.01g 0.739g 2%
Vitamin B2 0.189mg 0.18mg 1%
Choline 19.3mg 11.3mg 1%
Net carbs 1.43g 38.65g N/A
Sugar 0.42g 0.64g N/A
Tryptophan 0.039mg 0.058mg 0%
Threonine 0.122mg 0.244mg 0%
Isoleucine 0.147mg 0.366mg 0%
Leucine 0.223mg 1.014mg 0%
Lysine 0.174mg 0.244mg 0%
Methionine 0.053mg 0.096mg 0%
Phenylalanine 0.129mg 0.446mg 0%
Valine 0.161mg 0.547mg 0%
Histidine 0.064mg 0.159mg 0%
Fructose 0.15g 0.23g 0%
Omega-3 - ALA 0.152g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more WaterWater +633.5%
Contains more ProteinProtein +263.3%
Contains more FatsFats +735.9%
Contains more CarbsCarbs +1661.7%
Contains more OtherOther +477.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +7290%
Contains more Poly. FatPolyunsaturated fat +504.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
3% 38% 36% 23%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 0.24 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Contains more SucroseSucrose +250%
Contains more GlucoseGlucose +118.2%
Contains more FructoseFructose +53.3%
Contains more GalactoseGalactose +50%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.