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  6. Spinach raw vs. Broth

Spinach raw vs. Broth — In-Depth Nutrition Comparison

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What are the differences between spinach raw and broth?

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, vitamin C, and iron, yet broth is higher in selenium, vitamin B2, and choline.
  • Broth's daily need coverage for sodium is 1035% more.
  • The amount of sodium in spinach raw is lower.
  • The glycemic index of spinach raw is lower.

We used Spinach, raw and Soup, chicken broth or bouillon, dry types in this article.

Infographic

Spinach raw vs Broth 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%
Broth
Broth
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 3114% 20% 153%
Contains more MagnesiumMagnesium +41.1%
Contains more PotassiumPotassium +80.6%
Contains more IronIron +163.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +488.9%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +498%
Contains more CalciumCalcium +88.9%
Contains more PhosphorusPhosphorus +238.8%
Contains more SeleniumSelenium +2700%

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%
Broth
Broth
6
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 3.7% 0% 9.2% 0% 25% 99% 46% 36% 23% 38% 0% 24% 63%
Contains more Vitamin CVitamin C +2454.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +341.3%
Contains more Vitamin B6Vitamin B6 +95%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +506.3%
Contains more Vitamin B1Vitamin B1 +28.2%
Contains more Vitamin B2Vitamin B2 +127.5%
Contains more Vitamin B3Vitamin B3 +239.8%
Contains more Vitamin B5Vitamin B5 +823.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +493.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Broth DV% diff.
Sodium 79mg 23875mg 1035%
Vitamin K 482.9µg 0µg 402%
Vitamin A 469µg 0µg 52%
Selenium 1µg 28µg 49%
Folate 194µg 32µg 41%
Manganese 0.897mg 0.15mg 32%
Vitamin C 28.1mg 1.1mg 30%
Polyunsaturated fat 0.165g 4.48g 29%
Protein 2.86g 16.66g 28%
Fats 0.39g 13.88g 21%
Iron 2.71mg 1.03mg 21%
Vitamin B2 0.189mg 0.43mg 19%
Choline 19.3mg 114.6mg 17%
Phosphorus 49mg 166mg 17%
Saturated fat 0.063g 3.43g 15%
Copper 0.13mg 0mg 14%
Monounsaturated fat 0.01g 5.36g 13%
Vitamin B12 0µg 0.3µg 13%
Calories 23kcal 267kcal 12%
Vitamin B3 0.724mg 2.46mg 11%
Vitamin B5 0.065mg 0.6mg 11%
Vitamin E 2.03mg 0.46mg 10%
Fiber 2.2g 0g 9%
Calcium 99mg 187mg 9%
Potassium 558mg 309mg 7%
Vitamin B6 0.195mg 0.1mg 7%
Magnesium 79mg 56mg 5%
Carbs 3.63g 18.01g 5%
Zinc 0.53mg 0.09mg 4%
Cholesterol 0mg 13mg 4%
Vitamin B1 0.078mg 0.1mg 2%
Net carbs 1.43g 18.01g N/A
Sugar 0.42g 17.36g N/A
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

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
Broth
Broth
4
17% 14% 18% 2% 49%
Protein: 16.66 g
Fats: 13.88 g
Carbs: 18.01 g
Water: 2.27 g
Other: 49.18 g
Contains more WaterWater +3926.4%
Contains more ProteinProtein +482.5%
Contains more FatsFats +3459%
Contains more CarbsCarbs +396.1%
Contains more OtherOther +2759.3%

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
Broth
Broth
2
26% 40% 34%
Saturated fat: Sat. Fat 3.43 g
Monounsaturated fat: Mono. Fat 5.36 g
Polyunsaturated fat: Poly. Fat 4.48 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +53500%
Contains more Poly. FatPolyunsaturated fat +2615.2%

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. Broth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171562/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.