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  6. Spinach raw vs. Chicken soup

Spinach raw vs. Chicken soup — In-Depth Nutrition Comparison

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How are spinach raw and chicken soup different?

  • Spinach raw has more vitamin K, vitamin A, folate, iron, vitamin C, magnesium, vitamin E, potassium, vitamin B6, and calcium than chicken soup.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Spinach raw contains 3126 times more vitamin A than chicken soup. While spinach raw contains 9377IU of vitamin A, chicken soup contains only 3IU.
  • Spinach raw has a lower glycemic index (32) than chicken soup (52).

Spinach, raw and Soup, stock, chicken, home-prepared are the varieties used in this article.

Infographic

Spinach raw vs Chicken soup 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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
Contains more MagnesiumMagnesium +1875%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +431.4%
Contains more IronIron +1190.5%
Contains more CopperCopper +140.7%
Contains more ZincZinc +278.6%
Contains more PhosphorusPhosphorus +81.5%
Contains less SodiumSodium -44.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +120%

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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
Contains more Vitamin CVitamin C +13950%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin EVitamin E +6666.7%
Contains more Vitamin B1Vitamin B1 +122.9%
Contains more Vitamin B2Vitamin B2 +122.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +219.7%
Contains more Vitamin KVitamin K +241350%
Contains more FolateFolate +3780%
Contains more CholineCholine +109.8%
Contains more Vitamin B3Vitamin B3 +118.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Chicken soup DV% diff.
Vitamin K 482.9µg 0.2µg 402%
Vitamin A 469µg 1µg 52%
Folate 194µg 5µg 47%
Manganese 0.897mg 39%
Vitamin C 28.1mg 0.2mg 31%
Iron 2.71mg 0.21mg 31%
Magnesium 79mg 4mg 18%
Vitamin E 2.03mg 0.03mg 13%
Potassium 558mg 105mg 13%
Vitamin B6 0.195mg 0.061mg 10%
Calcium 99mg 3mg 10%
Fiber 2.2g 0g 9%
Vitamin B2 0.189mg 0.085mg 8%
Copper 0.13mg 0.054mg 8%
Vitamin B3 0.724mg 1.584mg 5%
Zinc 0.53mg 0.14mg 4%
Vitamin B1 0.078mg 0.035mg 4%
Phosphorus 49mg 27mg 3%
Sodium 79mg 143mg 3%
Choline 19.3mg 9.2mg 2%
Selenium 1µg 2.2µg 2%
Saturated fat 0.063g 0.321g 1%
Monounsaturated fat 0.01g 0.582g 1%
Calories 23kcal 36kcal 1%
Vitamin B5 0.065mg 1%
Protein 2.86g 2.52g 1%
Cholesterol 0mg 3mg 1%
Fats 0.39g 1.2g 1%
Carbs 3.63g 3.53g 0%
Net carbs 1.43g 3.53g N/A
Sugar 0.42g 1.58g N/A
Polyunsaturated fat 0.165g 0.213g 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%

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% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
Contains more ProteinProtein +13.5%
Contains more OtherOther +186.7%
Contains more FatsFats +207.7%
~equal in Carbs ~3.53g
~equal in Water ~92.15g

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
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +5720%
Contains more Poly. FatPolyunsaturated fat +29.1%

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. Chicken soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.