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Spinach raw vs. Chives — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and chives

  • Spinach raw has more vitamin K, vitamin A, manganese, folate, iron, vitamin E, magnesium, potassium, and vitamin B2; however, chives are higher in vitamin C.
  • Spinach raw covers your daily need for vitamin K, 225% more than chives.
  • Spinach raw has 10 times more vitamin E than chives. While spinach raw has 2.03mg of vitamin E, chives have only 0.21mg.
  • The glycemic index of chives is higher.

These are the specific foods used in this comparison Spinach, raw and Chives, raw.

Infographic

Spinach raw vs Chives 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%
Chives
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 28% 26% 60% 52% 15% 25% 0.39% 49% 4.9%
Contains more MagnesiumMagnesium +88.1%
Contains more PotassiumPotassium +88.5%
Contains more IronIron +69.4%
Contains more ManganeseManganese +140.5%
Contains more CopperCopper +20.8%
Contains more PhosphorusPhosphorus +18.4%
Contains less SodiumSodium -96.2%
~equal in Calcium ~92mg
~equal in Zinc ~0.56mg
~equal in Selenium ~0.9µg

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%
Chives
2
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 194% 73% 4.2% 0% 20% 27% 12% 19% 32% 0% 532% 79% 2.8%
Contains more Vitamin AVitamin A +115.1%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin B2Vitamin B2 +64.3%
Contains more Vitamin B3Vitamin B3 +11.9%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more Vitamin KVitamin K +127%
Contains more FolateFolate +84.8%
Contains more CholineCholine +271.2%
Contains more Vitamin CVitamin C +106.8%
Contains more Vitamin B5Vitamin B5 +398.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg

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
Chives
3
3% 4% 91%
Protein: 3.27 g
Fats: 0.73 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1 g
Contains more OtherOther +72%
Contains more ProteinProtein +14.3%
Contains more FatsFats +87.2%
Contains more CarbsCarbs +19.8%
~equal in Water ~90.65g

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
Chives
2
29% 19% 53%
Saturated fat: Sat. Fat 0.146 g
Monounsaturated fat: Mono. Fat 0.095 g
Polyunsaturated fat: Poly. Fat 0.267 g
Contains less Sat. FatSaturated fat -56.8%
Contains more Mono. FatMonounsaturated fat +850%
Contains more Poly. FatPolyunsaturated fat +61.8%

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 Chives
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Chives DV% diff.
Vitamin K 482.9µg 212.7µg 225%
Vitamin C 28.1mg 58.1mg 33%
Vitamin A 469µg 218µg 28%
Manganese 0.897mg 0.373mg 23%
Folate 194µg 105µg 22%
Iron 2.71mg 1.6mg 14%
Vitamin E 2.03mg 0.21mg 12%
Magnesium 79mg 42mg 9%
Potassium 558mg 296mg 8%
Vitamin B2 0.189mg 0.115mg 6%
Vitamin B5 0.065mg 0.324mg 5%
Vitamin B6 0.195mg 0.138mg 4%
Copper 0.13mg 0.157mg 3%
Choline 19.3mg 5.2mg 3%
Sodium 79mg 3mg 3%
Fiber 2.2g 2.5g 1%
Phosphorus 49mg 58mg 1%
Calcium 99mg 92mg 1%
Fats 0.39g 0.73g 1%
Polyunsaturated fat 0.165g 0.267g 1%
Protein 2.86g 3.27g 1%
Calories 23kcal 30kcal 0%
Carbs 3.63g 4.35g 0%
Net carbs 1.43g 1.85g N/A
Sugar 0.42g 1.85g N/A
Zinc 0.53mg 0.56mg 0%
Selenium 1µg 0.9µg 0%
Vitamin B1 0.078mg 0.078mg 0%
Vitamin B3 0.724mg 0.647mg 0%
Saturated fat 0.063g 0.146g 0%
Monounsaturated fat 0.01g 0.095g 0%
Tryptophan 0.039mg 0.037mg 0%
Threonine 0.122mg 0.128mg 0%
Isoleucine 0.147mg 0.139mg 0%
Leucine 0.223mg 0.195mg 0%
Lysine 0.174mg 0.163mg 0%
Methionine 0.053mg 0.036mg 0%
Phenylalanine 0.129mg 0.105mg 0%
Valine 0.161mg 0.145mg 0%
Histidine 0.064mg 0.057mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Chives
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
137%
Spinach raw
76%
Chives
Minerals Daily Need Coverage Score
45%
Spinach raw
29%
Chives

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.43g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.083g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 13)
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?
Chives
Chives contains less Sodium (difference - 76mg)
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. Chives - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169994/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.