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  6. Spinach raw vs. Coconut

Spinach raw vs. Coconut — In-Depth Nutrition Comparison

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Differences between spinach raw and coconut

  • Spinach raw has more vitamin K, vitamin A, folate, vitamin C, and vitamin B2, while coconut has more copper, fiber, manganese, and selenium.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • The amount of saturated fat in spinach raw is lower.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of coconut is 59.

The food types used in this comparison are Spinach, raw and Nuts, coconut meat, raw.

Infographic

Spinach raw vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +146.9%
Contains more CalciumCalcium +607.1%
Contains more PotassiumPotassium +56.7%
Contains more IronIron +11.5%
Contains more CopperCopper +234.6%
Contains more ZincZinc +107.5%
Contains more PhosphorusPhosphorus +130.6%
Contains less SodiumSodium -74.7%
Contains more ManganeseManganese +67.2%
Contains more SeleniumSelenium +910%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +751.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +745.8%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B2Vitamin B2 +845%
Contains more Vitamin B3Vitamin B3 +34.1%
Contains more Vitamin B6Vitamin B6 +261.1%
Contains more Vitamin KVitamin K +241350%
Contains more FolateFolate +646.2%
Contains more CholineCholine +59.5%
Contains more Vitamin B5Vitamin B5 +361.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Coconut DV% diff.
Vitamin K 482.9µg 0.2µg 402%
Saturated fat 0.063g 29.698g 135%
Vitamin A 469µg 0µg 52%
Fats 0.39g 33.49g 51%
Folate 194µg 26µg 42%
Copper 0.13mg 0.435mg 34%
Vitamin C 28.1mg 3.3mg 28%
Fiber 2.2g 9g 27%
Manganese 0.897mg 1.5mg 26%
Selenium 1µg 10.1µg 17%
Calories 23kcal 354kcal 17%
Vitamin B2 0.189mg 0.02mg 13%
Vitamin E 2.03mg 0.24mg 12%
Magnesium 79mg 32mg 11%
Vitamin B6 0.195mg 0.054mg 11%
Phosphorus 49mg 113mg 9%
Calcium 99mg 14mg 9%
Potassium 558mg 356mg 6%
Vitamin B5 0.065mg 0.3mg 5%
Zinc 0.53mg 1.1mg 5%
Monounsaturated fat 0.01g 1.425g 4%
Iron 2.71mg 2.43mg 4%
Carbs 3.63g 15.23g 4%
Sodium 79mg 20mg 3%
Polyunsaturated fat 0.165g 0.366g 1%
Choline 19.3mg 12.1mg 1%
Vitamin B1 0.078mg 0.066mg 1%
Vitamin B3 0.724mg 0.54mg 1%
Protein 2.86g 3.33g 1%
Net carbs 1.43g 6.23g N/A
Sugar 0.42g 6.23g N/A
Tryptophan 0.039mg 0.039mg 0%
Threonine 0.122mg 0.121mg 0%
Isoleucine 0.147mg 0.131mg 0%
Leucine 0.223mg 0.247mg 0%
Lysine 0.174mg 0.147mg 0%
Methionine 0.053mg 0.062mg 0%
Phenylalanine 0.129mg 0.169mg 0%
Valine 0.161mg 0.202mg 0%
Histidine 0.064mg 0.077mg 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% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +94.5%
Contains more OtherOther +79.2%
Contains more ProteinProtein +16.4%
Contains more FatsFats +8487.2%
Contains more CarbsCarbs +319.6%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +14150%
Contains more Poly. FatPolyunsaturated fat +121.8%

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.