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  6. Spinach raw vs. Caper

Spinach raw vs. Caper — In-Depth Nutrition Comparison

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Differences between spinach raw and caper

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, vitamin C, potassium, vitamin B6, and iron, while caper has more copper.
  • Spinach raw's daily need coverage for vitamin K is 382% higher.
  • Caper contains 68 times less vitamin A than spinach raw. Spinach raw contains 9377IU of vitamin A, while caper contains 138IU.
  • The amount of sodium in spinach raw is lower.

The food types used in this comparison are Spinach, raw and Capers, canned.

Infographic

Spinach raw vs Caper 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%
Caper
Caper
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 12% 3.5% 63% 125% 8.7% 4.3% 306% 10% 6.5%
Contains more MagnesiumMagnesium +139.4%
Contains more CalciumCalcium +147.5%
Contains more PotassiumPotassium +1295%
Contains more IronIron +62.3%
Contains more ZincZinc +65.6%
Contains more PhosphorusPhosphorus +390%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +1050%
Contains more CopperCopper +187.7%
Contains more SeleniumSelenium +20%

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%
Caper
Caper
0
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 14% 2.3% 18% 0% 4.5% 32% 12% 1.6% 5.3% 0% 62% 17% 3.5%
Contains more Vitamin CVitamin C +553.5%
Contains more Vitamin AVitamin A +6600%
Contains more Vitamin EVitamin E +130.7%
Contains more Vitamin B1Vitamin B1 +333.3%
Contains more Vitamin B2Vitamin B2 +36%
Contains more Vitamin B5Vitamin B5 +140.7%
Contains more Vitamin B6Vitamin B6 +747.8%
Contains more Vitamin KVitamin K +1863%
Contains more FolateFolate +743.5%
Contains more CholineCholine +196.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.652mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Caper DV% diff.
Vitamin K 482.9µg 24.6µg 382%
Sodium 79mg 2348mg 99%
Vitamin A 469µg 7µg 51%
Folate 194µg 23µg 43%
Manganese 0.897mg 0.078mg 36%
Copper 0.13mg 0.374mg 27%
Vitamin C 28.1mg 4.3mg 26%
Potassium 558mg 40mg 15%
Iron 2.71mg 1.67mg 13%
Vitamin B6 0.195mg 0.023mg 13%
Magnesium 79mg 33mg 11%
Vitamin E 2.03mg 0.88mg 8%
Calcium 99mg 40mg 6%
Phosphorus 49mg 10mg 6%
Vitamin B1 0.078mg 0.018mg 5%
Vitamin B2 0.189mg 0.139mg 4%
Fiber 2.2g 3.2g 4%
Zinc 0.53mg 0.32mg 2%
Choline 19.3mg 6.5mg 2%
Saturated fat 0.063g 0.233g 1%
Polyunsaturated fat 0.165g 0.304g 1%
Protein 2.86g 2.36g 1%
Fats 0.39g 0.86g 1%
Vitamin B5 0.065mg 0.027mg 1%
Calories 23kcal 23kcal 0%
Carbs 3.63g 4.89g 0%
Net carbs 1.43g 1.69g N/A
Sugar 0.42g 0.41g N/A
Selenium 1µg 1.2µg 0%
Vitamin B3 0.724mg 0.652mg 0%
Monounsaturated fat 0.01g 0.063g 0%
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%
Omega-3 - DPA 0g 0.001g 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
Caper
Caper
3
2% 5% 84% 8%
Protein: 2.36 g
Fats: 0.86 g
Carbs: 4.89 g
Water: 83.85 g
Other: 8.04 g
Contains more ProteinProtein +21.2%
Contains more FatsFats +120.5%
Contains more CarbsCarbs +34.7%
Contains more OtherOther +367.4%
~equal in Water ~83.85g

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
Caper
Caper
2
39% 11% 51%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.063 g
Polyunsaturated fat: Poly. Fat 0.304 g
Contains less Sat. FatSaturated fat -73%
Contains more Mono. FatMonounsaturated fat +530%
Contains more Poly. FatPolyunsaturated fat +84.2%

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. Caper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172238/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.