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  6. Spinach raw vs. Plantain raw

Spinach raw vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between spinach raw and plantain raw

  • Spinach raw is richer in vitamin K, vitamin A, folate, iron, vitamin E, vitamin C, vitamin B2, magnesium, and calcium, yet plantain raw is richer in vitamin B6.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Spinach raw contains 33 times more calcium than plantain raw. Spinach raw contains 99mg of calcium, while plantain raw contains 3mg.

Food types used in this article are Spinach, raw and Plantains, raw.

Infographic

Spinach raw vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +113.5%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +11.8%
Contains more IronIron +351.7%
Contains more CopperCopper +60.5%
Contains more ZincZinc +278.6%
Contains more PhosphorusPhosphorus +44.1%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -94.9%
Contains more SeleniumSelenium +50%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +52.7%
Contains more Vitamin AVitamin A +737.5%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin KVitamin K +68885.7%
Contains more FolateFolate +781.8%
Contains more CholineCholine +43%
Contains more Vitamin B5Vitamin B5 +300%
Contains more Vitamin B6Vitamin B6 +53.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.686mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Plantain raw DV% diff.
Vitamin K 482.9µg 0.7µg 402%
Vitamin A 469µg 56µg 46%
Folate 194µg 22µg 43%
Manganese 0.897mg 39%
Iron 2.71mg 0.6mg 26%
Vitamin E 2.03mg 0.14mg 13%
Vitamin C 28.1mg 18.4mg 11%
Magnesium 79mg 37mg 10%
Calcium 99mg 3mg 10%
Vitamin B2 0.189mg 0.054mg 10%
Carbs 3.63g 31.89g 9%
Vitamin B6 0.195mg 0.299mg 8%
Copper 0.13mg 0.081mg 5%
Calories 23kcal 122kcal 5%
Vitamin B5 0.065mg 0.26mg 4%
Zinc 0.53mg 0.14mg 4%
Protein 2.86g 1.3g 3%
Sodium 79mg 4mg 3%
Vitamin B1 0.078mg 0.052mg 2%
Phosphorus 49mg 34mg 2%
Potassium 558mg 499mg 2%
Selenium 1µg 1.5µg 1%
Choline 19.3mg 13.5mg 1%
Polyunsaturated fat 0.165g 0.069g 1%
Fats 0.39g 0.37g 0%
Net carbs 1.43g 29.59g N/A
Sugar 0.42g 15g N/A
Fiber 2.2g 2.3g 0%
Vitamin B3 0.724mg 0.686mg 0%
Saturated fat 0.063g 0.143g 0%
Monounsaturated fat 0.01g 0.032g 0%
Tryptophan 0.039mg 0.015mg 0%
Threonine 0.122mg 0.034mg 0%
Isoleucine 0.147mg 0.036mg 0%
Leucine 0.223mg 0.059mg 0%
Lysine 0.174mg 0.06mg 0%
Methionine 0.053mg 0.017mg 0%
Phenylalanine 0.129mg 0.044mg 0%
Valine 0.161mg 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +120%
Contains more WaterWater +40%
Contains more OtherOther +48.3%
Contains more CarbsCarbs +778.5%
~equal in Fats ~0.37g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -55.9%
Contains more Poly. FatPolyunsaturated fat +139.1%
Contains more Mono. FatMonounsaturated fat +220%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.