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Spinach raw vs. Plum — In-Depth Nutrition Comparison

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What are the main differences between Spinach raw and Plum?

  • Spinach raw has more Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Vitamin C, Magnesium, Vitamin B6, Vitamin B2, and Vitamin E than Plum.
  • Spinach raw's daily need coverage for Vitamin K is 397% higher.
  • Plum has 39 times less Folate than Spinach raw. Spinach raw has 194µg of Folate, while Plum has 5µg.

We used Spinach, raw and Plums, raw types in this comparison.

Infographic

Spinach raw vs Plum 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.
Contains more Calcium +1550%
Contains more Iron +1494.1%
Contains more Magnesium +1028.6%
Contains more Phosphorus +206.3%
Contains more Potassium +255.4%
Contains more Zinc +430%
Contains more Copper +128.1%
Contains more Manganese +1625%
Contains more Selenium +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +1550%
Contains more Iron +1494.1%
Contains more Magnesium +1028.6%
Contains more Phosphorus +206.3%
Contains more Potassium +255.4%
Contains more Zinc +430%
Contains more Copper +128.1%
Contains more Manganese +1625%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
:
1
Plum
Contains more Vitamin A +2618%
Contains more Vitamin E +680.8%
Contains more Vitamin C +195.8%
Contains more Vitamin B1 +178.6%
Contains more Vitamin B2 +626.9%
Contains more Vitamin B3 +73.6%
Contains more Vitamin B6 +572.4%
Contains more Folate +3780%
Contains more Choline +915.8%
Contains more Vitamin K +7445.3%
Contains more Vitamin B5 +107.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 2% 16%
Contains more Vitamin A +2618%
Contains more Vitamin E +680.8%
Contains more Vitamin C +195.8%
Contains more Vitamin B1 +178.6%
Contains more Vitamin B2 +626.9%
Contains more Vitamin B3 +73.6%
Contains more Vitamin B6 +572.4%
Contains more Folate +3780%
Contains more Choline +915.8%
Contains more Vitamin K +7445.3%
Contains more Vitamin B5 +107.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +308.6%
Contains more Fats +39.3%
Contains more Other +364.9%
Contains more Carbs +214.6%
Equal in Water - 87.23
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +308.6%
Contains more Fats +39.3%
Contains more Other +364.9%
Contains more Carbs +214.6%
Equal in Water - 87.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +275%
Contains less Saturated Fat -73%
Contains more Monounsaturated Fat +1240%
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Polyunsaturated fat +275%
Contains less Saturated Fat -73%
Contains more Monounsaturated Fat +1240%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +2142.9%
Contains more Glucose +4509.1%
Contains more Fructose +1946.7%
Contains more Maltose +∞%
Contains more Galactose +40%
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more Sucrose +2142.9%
Contains more Glucose +4509.1%
Contains more Fructose +1946.7%
Contains more Maltose +∞%
Contains more Galactose +40%

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 Plum
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Plum Opinion
Net carbs 1.43g 10.02g Plum
Protein 2.86g 0.7g Spinach raw
Fats 0.39g 0.28g Spinach raw
Carbs 3.63g 11.42g Plum
Calories 23kcal 46kcal Plum
Fructose 0.15g 3.07g Plum
Sugar 0.42g 9.92g Spinach raw
Fiber 2.2g 1.4g Spinach raw
Calcium 99mg 6mg Spinach raw
Iron 2.71mg 0.17mg Spinach raw
Magnesium 79mg 7mg Spinach raw
Phosphorus 49mg 16mg Spinach raw
Potassium 558mg 157mg Spinach raw
Sodium 79mg 0mg Plum
Zinc 0.53mg 0.1mg Spinach raw
Copper 0.13mg 0.057mg Spinach raw
Manganese 0.897mg 0.052mg Spinach raw
Selenium 1µg 0µg Spinach raw
Vitamin A 9377IU 345IU Spinach raw
Vitamin A RAE 469µg 17µg Spinach raw
Vitamin E 2.03mg 0.26mg Spinach raw
Vitamin C 28.1mg 9.5mg Spinach raw
Vitamin B1 0.078mg 0.028mg Spinach raw
Vitamin B2 0.189mg 0.026mg Spinach raw
Vitamin B3 0.724mg 0.417mg Spinach raw
Vitamin B5 0.065mg 0.135mg Plum
Vitamin B6 0.195mg 0.029mg Spinach raw
Folate 194µg 5µg Spinach raw
Choline 19.3mg 1.9mg Spinach raw
Vitamin K 482.9µg 6.4µg Spinach raw
Tryptophan 0.039mg 0.009mg Spinach raw
Threonine 0.122mg 0.01mg Spinach raw
Isoleucine 0.147mg 0.014mg Spinach raw
Leucine 0.223mg 0.015mg Spinach raw
Lysine 0.174mg 0.016mg Spinach raw
Methionine 0.053mg 0.008mg Spinach raw
Phenylalanine 0.129mg 0.014mg Spinach raw
Valine 0.161mg 0.016mg Spinach raw
Histidine 0.064mg 0.009mg Spinach raw
Saturated Fat 0.063g 0.017g Plum
Monounsaturated Fat 0.01g 0.134g Plum
Polyunsaturated fat 0.165g 0.044g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
168%
Spinach raw
9%
Plum
Minerals Daily Need Coverage Score
45%
Spinach raw
6%
Plum

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 9.5g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 21)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.3)
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?
Plum
Plum contains less Sodium (difference - 79mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.046g)
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.