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Spinach raw vs. Blueberry pie — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and blueberry pie

  • Spinach raw has more vitamin A, folate, vitamin C, manganese, iron, magnesium, potassium, and vitamin B6; however, blueberry pie is higher in vitamin B1.
  • Blueberry pie covers your daily need for vitamin B1, 12744% more than spinach raw.
  • Spinach raw has 223 times more vitamin A than blueberry pie. While spinach raw has 9377IU of vitamin A, blueberry pie has only 42IU.
  • Spinach raw has less saturated fat.
  • The glycemic index of blueberry pie is higher.

These are the specific foods used in this comparison Spinach, raw and Pie, blueberry, prepared from recipe.

Infographic

Spinach raw vs Blueberry pie 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.
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 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Contains more MagnesiumMagnesium +887.5%
Contains more CalciumCalcium +1314.3%
Contains more PotassiumPotassium +1016%
Contains more IronIron +120.3%
Contains more CopperCopper +94%
Contains more ZincZinc +165%
Contains more PhosphorusPhosphorus +63.3%
Contains less SodiumSodium -57.3%
Contains more ManganeseManganese +199%
Contains more SeleniumSelenium +640%

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 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +3914.3%
Contains more Vitamin AVitamin A +23350%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +43.2%
Contains more Vitamin B6Vitamin B6 +473.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +743.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +196053.8%
Contains more Vitamin B3Vitamin B3 +64.9%
Contains more Vitamin B5Vitamin B5 +90.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Contains more WaterWater +78.5%
Contains more OtherOther +145.7%
Contains more FatsFats +2951.3%
Contains more CarbsCarbs +822.9%
~equal in Protein ~2.7g

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
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +51110%
Contains more Poly. FatPolyunsaturated fat +1766.7%

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 Blueberry pie
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Blueberry pie DV% diff.
Vitamin B1 0.078mg 153mg 12744%
Vitamin K 482.9µg 402%
Vitamin A 469µg 2µg 52%
Folate 194µg 23µg 43%
Vitamin C 28.1mg 0.7mg 30%
Manganese 0.897mg 0.3mg 26%
Polyunsaturated fat 0.165g 3.08g 19%
Iron 2.71mg 1.23mg 19%
Fats 0.39g 11.9g 18%
Magnesium 79mg 8mg 17%
Potassium 558mg 50mg 15%
Vitamin E 2.03mg 14%
Monounsaturated fat 0.01g 5.121g 13%
Saturated fat 0.063g 2.911g 13%
Vitamin B6 0.195mg 0.034mg 12%
Selenium 1µg 7.4µg 12%
Calories 23kcal 245kcal 11%
Carbs 3.63g 33.5g 10%
Calcium 99mg 7mg 9%
Fiber 2.2g 9%
Copper 0.13mg 0.067mg 7%
Sodium 79mg 185mg 5%
Vitamin B2 0.189mg 0.132mg 4%
Choline 19.3mg 4%
Vitamin B3 0.724mg 1.194mg 3%
Zinc 0.53mg 0.2mg 3%
Phosphorus 49mg 30mg 3%
Vitamin B5 0.065mg 0.124mg 1%
Protein 2.86g 2.7g 0%
Net carbs 1.43g 33.5g N/A
Sugar 0.42g N/A
Tryptophan 0.039mg 0.029mg 0%
Threonine 0.122mg 0.073mg 0%
Isoleucine 0.147mg 0.09mg 0%
Leucine 0.223mg 0.179mg 0%
Lysine 0.174mg 0.057mg 0%
Methionine 0.053mg 0.046mg 0%
Phenylalanine 0.129mg 0.127mg 0%
Valine 0.161mg 0.108mg 0%
Histidine 0.064mg 0.056mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Blueberry pie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
137%
Spinach raw
2949%
Blueberry pie
Minerals Daily Need Coverage Score
45%
Spinach raw
20%
Blueberry pie

Comparison summary

Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 106mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 2.848g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 27)
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 is lower in Sugar?
Blueberry pie
Blueberry pie is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Blueberry pie
Blueberry pie is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.