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  6. Spinach raw vs. Chives

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
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
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

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%

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
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
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%

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.