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  6. Spinach raw vs. Carrot

Spinach raw vs. Carrot — In-Depth Nutrition Comparison

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Differences between Spinach raw and Carrot

  • Spinach raw has more Vitamin K, Folate, Manganese, Iron, Vitamin C, Magnesium, Vitamin B2, Copper, and Vitamin E , while Carrot has more Vitamin A RAE.
  • Spinach raw's daily need coverage for Vitamin K is 391% higher.
  • Carrot contains 10 times less Folate than Spinach raw. Spinach raw contains 194µg of Folate, while Carrot contains 19µg.

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

Infographic

Spinach raw vs Carrot 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
9
:
1
Carrot
Carrot
Contains more Calcium +200%
Contains more Iron +803.3%
Contains more Magnesium +558.3%
Contains more Phosphorus +40%
Contains more Potassium +74.4%
Contains more Zinc +120.8%
Contains more Copper +188.9%
Contains more Manganese +527.3%
Contains more Selenium +900%
Contains less Sodium -12.7%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Calcium +200%
Contains more Iron +803.3%
Contains more Magnesium +558.3%
Contains more Phosphorus +40%
Contains more Potassium +74.4%
Contains more Zinc +120.8%
Contains more Copper +188.9%
Contains more Manganese +527.3%
Contains more Selenium +900%
Contains less Sodium -12.7%

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
7
:
3
Carrot
Carrot
Contains more Vitamin E +207.6%
Contains more Vitamin C +376.3%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B2 +225.9%
Contains more Vitamin B6 +41.3%
Contains more Folate +921.1%
Contains more Vitamin K +3558.3%
Contains more Vitamin A +78.2%
Contains more Vitamin B3 +35.8%
Contains more Vitamin B5 +320%
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%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin E +207.6%
Contains more Vitamin C +376.3%
Contains more Vitamin B1 +18.2%
Contains more Vitamin B2 +225.9%
Contains more Vitamin B6 +41.3%
Contains more Folate +921.1%
Contains more Vitamin K +3558.3%
Contains more Vitamin A +78.2%
Contains more Vitamin B3 +35.8%
Contains more Vitamin B5 +320%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
4
:
1
Carrot
Carrot
Contains more Protein +207.5%
Contains more Fats +62.5%
Contains more Other +79.2%
Contains more Carbs +163.9%
Equal in Water - 88.29
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
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +207.5%
Contains more Fats +62.5%
Contains more Other +79.2%
Contains more Carbs +163.9%
Equal in Water - 88.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Carrot
Carrot
Contains more Polyunsaturated fat +41%
Contains less Saturated Fat -41.3%
Contains more Monounsaturated Fat +40%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains more Polyunsaturated fat +41%
Contains less Saturated Fat -41.3%
Contains more Monounsaturated Fat +40%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
4
Carrot
Carrot
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +5028.6%
Contains more Glucose +436.4%
Contains more Fructose +266.7%
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
Carrot
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +5028.6%
Contains more Glucose +436.4%
Contains more Fructose +266.7%

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 Carrot
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Carrot Opinion
Net carbs 1.43g 6.78g Carrot
Protein 2.86g 0.93g Spinach raw
Fats 0.39g 0.24g Spinach raw
Carbs 3.63g 9.58g Carrot
Calories 23kcal 41kcal Carrot
Starch 1.43g Carrot
Fructose 0.15g 0.55g Carrot
Sugar 0.42g 4.74g Spinach raw
Fiber 2.2g 2.8g Carrot
Calcium 99mg 33mg Spinach raw
Iron 2.71mg 0.3mg Spinach raw
Magnesium 79mg 12mg Spinach raw
Phosphorus 49mg 35mg Spinach raw
Potassium 558mg 320mg Spinach raw
Sodium 79mg 69mg Carrot
Zinc 0.53mg 0.24mg Spinach raw
Copper 0.13mg 0.045mg Spinach raw
Manganese 0.897mg 0.143mg Spinach raw
Selenium 1µg 0.1µg Spinach raw
Vitamin A 9377IU 16706IU Carrot
Vitamin A RAE 469µg 835µg Carrot
Vitamin E 2.03mg 0.66mg Spinach raw
Vitamin C 28.1mg 5.9mg Spinach raw
Vitamin B1 0.078mg 0.066mg Spinach raw
Vitamin B2 0.189mg 0.058mg Spinach raw
Vitamin B3 0.724mg 0.983mg Carrot
Vitamin B5 0.065mg 0.273mg Carrot
Vitamin B6 0.195mg 0.138mg Spinach raw
Folate 194µg 19µg Spinach raw
Vitamin K 482.9µg 13.2µg Spinach raw
Tryptophan 0.039mg 0.012mg Spinach raw
Threonine 0.122mg 0.191mg Carrot
Isoleucine 0.147mg 0.077mg Spinach raw
Leucine 0.223mg 0.102mg Spinach raw
Lysine 0.174mg 0.101mg Spinach raw
Methionine 0.053mg 0.02mg Spinach raw
Phenylalanine 0.129mg 0.061mg Spinach raw
Valine 0.161mg 0.069mg Spinach raw
Histidine 0.064mg 0.04mg Spinach raw
Saturated Fat 0.063g 0.037g Carrot
Monounsaturated Fat 0.01g 0.014g Carrot
Polyunsaturated fat 0.165g 0.117g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Carrot
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
98%
Carrot
Minerals Daily Need Coverage Score
45%
Spinach raw
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4.32g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 7)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.2)
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?
Carrot
Carrot contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.026g)
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.