Spinach raw vs. Dates — In-Depth Nutrition Comparison
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The main differences between spinach raw and dates
- Spinach raw is richer in vitamin K, vitamin A, folate, vitamin C, manganese, iron, vitamin E, and vitamin B2, yet dates are richer in fiber and vitamin B5.
- Daily need coverage for vitamin K for spinach raw is 400% higher.
- Spinach raw contains 938 times more vitamin A than dates. Spinach raw contains 9377IU of vitamin A, while dates contain 10IU.
Food types used in this article are Spinach, raw and Dates, deglet noor.
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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 MagnesiumMagnesium | +83.7% |
| Contains more CalciumCalcium | +153.8% |
| Contains more IronIron | +165.7% |
| Contains more ZincZinc | +82.8% |
| Contains more ManganeseManganese | +242.4% |
| Contains more PotassiumPotassium | +17.6% |
| Contains more CopperCopper | +58.5% |
| Contains more PhosphorusPhosphorus | +26.5% |
| Contains less SodiumSodium | -97.5% |
| Contains more SeleniumSelenium | +200% |
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.
| Contains more Vitamin CVitamin C | +6925% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3960% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +186.4% |
| Contains more Vitamin B6Vitamin B6 | +18.2% |
| Contains more Vitamin KVitamin K | +17785.2% |
| Contains more FolateFolate | +921.1% |
| Contains more CholineCholine | +206.3% |
| Contains more Vitamin B3Vitamin B3 | +76% |
| Contains more Vitamin B5Vitamin B5 | +806.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 2.7µg | 400% |
| Vitamin A | 469µg | 0µg | 52% |
| Folate | 194µg | 19µg | 44% |
| Vitamin C | 28.1mg | 0.4mg | 31% |
| Manganese | 0.897mg | 0.262mg | 28% |
| Fructose | 0.15g | 19.56g | 24% |
| Carbs | 3.63g | 75.03g | 24% |
| Fiber | 2.2g | 8g | 23% |
| Iron | 2.71mg | 1.02mg | 21% |
| Vitamin E | 2.03mg | 0.05mg | 13% |
| Calories | 23kcal | 282kcal | 13% |
| Vitamin B5 | 0.065mg | 0.589mg | 10% |
| Vitamin B2 | 0.189mg | 0.066mg | 9% |
| Magnesium | 79mg | 43mg | 9% |
| Copper | 0.13mg | 0.206mg | 8% |
| Calcium | 99mg | 39mg | 6% |
| Selenium | 1µg | 3µg | 4% |
| Sodium | 79mg | 2mg | 3% |
| Potassium | 558mg | 656mg | 3% |
| Vitamin B3 | 0.724mg | 1.274mg | 3% |
| Vitamin B1 | 0.078mg | 0.052mg | 2% |
| Choline | 19.3mg | 6.3mg | 2% |
| Zinc | 0.53mg | 0.29mg | 2% |
| Phosphorus | 49mg | 62mg | 2% |
| Vitamin B6 | 0.195mg | 0.165mg | 2% |
| Protein | 2.86g | 2.45g | 1% |
| Polyunsaturated fat | 0.165g | 0.019g | 1% |
| Fats | 0.39g | 0.39g | 0% |
| Net carbs | 1.43g | 67.03g | N/A |
| Sugar | 0.42g | 63.35g | N/A |
| Saturated fat | 0.063g | 0.032g | 0% |
| Monounsaturated fat | 0.01g | 0.036g | 0% |
| Tryptophan | 0.039mg | 0.012mg | 0% |
| Threonine | 0.122mg | 0.043mg | 0% |
| Isoleucine | 0.147mg | 0.049mg | 0% |
| Leucine | 0.223mg | 0.084mg | 0% |
| Lysine | 0.174mg | 0.066mg | 0% |
| Methionine | 0.053mg | 0.022mg | 0% |
| Phenylalanine | 0.129mg | 0.05mg | 0% |
| Valine | 0.161mg | 0.071mg | 0% |
| Histidine | 0.064mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +16.7% |
| Contains more WaterWater | +345.2% |
| Contains more CarbsCarbs | +1966.9% |
~equal in
Fats
~0.39g
~equal in
Other
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Poly. FatPolyunsaturated fat | +768.4% |
| Contains less Sat. FatSaturated fat | -49.2% |
| Contains more Mono. FatMonounsaturated fat | +260% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +33957.1% |
| Contains more GlucoseGlucose | +17963.6% |
| Contains more FructoseFructose | +12940% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g