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  6. Spinach raw vs. Chestnut

Spinach raw vs. Chestnut — In-Depth Nutrition Comparison

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How are spinach raw and chestnut different?

  • Spinach raw is richer in vitamin A, folate, iron, vitamin B2, magnesium, and calcium, while chestnut is higher in copper, phosphorus, vitamin B1, and vitamin B5.
  • Spinach raw covers your daily need for vitamin A, 187% more than chestnut.
  • Spinach raw contains 5 times more folate than chestnut. Spinach raw contains 194µg of folate, while chestnut contains 38µg.
  • Chestnut has a higher glycemic index (54) than spinach raw (32).

Spinach, raw and Nuts, chestnuts, european, boiled, and steamed types were used in this article.

Infographic

Spinach raw vs Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
Contains more MagnesiumMagnesium +46.3%
Contains more CalciumCalcium +115.2%
Contains more IronIron +56.6%
Contains more ZincZinc +112%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +28.1%
Contains more CopperCopper +263.1%
Contains more PhosphorusPhosphorus +102%
Contains less SodiumSodium -65.8%
~equal in Manganese ~0.854mg

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +81.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +410.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +89.7%
Contains more Vitamin B5Vitamin B5 +386.2%
Contains more Vitamin B6Vitamin B6 +19.5%
~equal in Vitamin C ~26.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.731mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Chestnut DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 1µg 52%
Folate 194µg 38µg 39%
Copper 0.13mg 0.472mg 38%
Vitamin E 2.03mg 14%
Iron 2.71mg 1.73mg 12%
Fiber 2.2g 9%
Carbs 3.63g 27.76g 8%
Phosphorus 49mg 99mg 7%
Vitamin B2 0.189mg 0.104mg 7%
Vitamin B1 0.078mg 0.148mg 6%
Magnesium 79mg 54mg 6%
Vitamin B5 0.065mg 0.316mg 5%
Calories 23kcal 131kcal 5%
Calcium 99mg 46mg 5%
Potassium 558mg 715mg 5%
Choline 19.3mg 4%
Polyunsaturated fat 0.165g 0.545g 3%
Vitamin B6 0.195mg 0.233mg 3%
Zinc 0.53mg 0.25mg 3%
Protein 2.86g 2g 2%
Selenium 1µg 2%
Manganese 0.897mg 0.854mg 2%
Vitamin C 28.1mg 26.7mg 2%
Fats 0.39g 1.38g 2%
Sodium 79mg 27mg 2%
Monounsaturated fat 0.01g 0.476g 1%
Saturated fat 0.063g 0.26g 1%
Net carbs 1.43g 27.76g N/A
Sugar 0.42g N/A
Vitamin B3 0.724mg 0.731mg 0%
Tryptophan 0.039mg 0.022mg 0%
Threonine 0.122mg 0.071mg 0%
Isoleucine 0.147mg 0.079mg 0%
Leucine 0.223mg 0.118mg 0%
Lysine 0.174mg 0.118mg 0%
Methionine 0.053mg 0.047mg 0%
Phenylalanine 0.129mg 0.084mg 0%
Valine 0.161mg 0.112mg 0%
Histidine 0.064mg 0.055mg 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
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more ProteinProtein +43%
Contains more WaterWater +34.1%
Contains more OtherOther +142.3%
Contains more FatsFats +253.8%
Contains more CarbsCarbs +664.7%

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
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 g
Contains less Sat. FatSaturated fat -75.8%
Contains more Mono. FatMonounsaturated fat +4660%
Contains more Poly. FatPolyunsaturated fat +230.3%

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.