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  6. Spinach raw vs. Dried fruit

Spinach raw vs. Dried fruit — In-Depth Nutrition Comparison

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How are Spinach raw and Dried fruit different?

  • Spinach raw is higher in Vitamin K, Folate, Vitamin A RAE, Vitamin C, and Manganese, however, Dried fruit is richer in Copper, Fiber, Potassium, Vitamin E , and Vitamin B3.
  • Daily need coverage for Vitamin K from Spinach raw is 400% higher.
  • Spinach raw contains 28 times more Vitamin C than Dried fruit. While Spinach raw contains 28.1mg of Vitamin C, Dried fruit contains only 1mg.

Spinach, raw and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Spinach raw vs Dried fruit 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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +146.9%
Contains more CalciumCalcium +80%
Contains more ZincZinc +35.9%
Contains more ManganeseManganese +281.7%
Contains more PotassiumPotassium +108.2%
Contains more CopperCopper +163.8%
Contains more PhosphorusPhosphorus +44.9%
Contains less SodiumSodium -87.3%
Contains more SeleniumSelenium +120%
~equal in Iron ~2.66mg

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% 563% 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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +2710%
Contains more Vitamin AVitamin A +160.2%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +155.4%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more Vitamin KVitamin K +15477.4%
Contains more FolateFolate +1840%
Contains more CholineCholine +38.8%
Contains more Vitamin E Vitamin E +113.3%
Contains more Vitamin B3Vitamin B3 +257.6%
Contains more Vitamin B5Vitamin B5 +693.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +195.9%
Contains more ProteinProtein +18.5%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +1625.6%
Contains more OtherOther +49.4%

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +123%
Contains less Sat. FatSaturated Fat -73%
Contains more Mono. FatMonounsaturated Fat +640%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +11171.4%
Contains more GlucoseGlucose +29972.7%
Contains more FructoseFructose +8213.3%
~equal in Lactose ~0g
~equal in Maltose ~0g

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

All nutrients comparison - raw data values

Nutrient Spinach raw Dried fruit Opinion
Calories 23kcal 241kcal Dried fruit
Protein 2.86g 3.39g Dried fruit
Fats 0.39g 0.51g Dried fruit
Vitamin C 28.1mg 1mg Spinach raw
Net carbs 1.43g 55.34g Dried fruit
Carbs 3.63g 62.64g Dried fruit
Magnesium 79mg 32mg Spinach raw
Calcium 99mg 55mg Spinach raw
Potassium 558mg 1162mg Dried fruit
Iron 2.71mg 2.66mg Spinach raw
Sugar 0.42g 53.44g Spinach raw
Fiber 2.2g 7.3g Dried fruit
Copper 0.13mg 0.343mg Dried fruit
Zinc 0.53mg 0.39mg Spinach raw
Starch 0.35g Dried fruit
Phosphorus 49mg 71mg Dried fruit
Sodium 79mg 10mg Dried fruit
Vitamin A 9377IU 3604IU Spinach raw
Vitamin A RAE 469µg 180µg Spinach raw
Vitamin E 2.03mg 4.33mg Dried fruit
Manganese 0.897mg 0.235mg Spinach raw
Selenium 1µg 2.2µg Dried fruit
Vitamin B1 0.078mg 0.015mg Spinach raw
Vitamin B2 0.189mg 0.074mg Spinach raw
Vitamin B3 0.724mg 2.589mg Dried fruit
Vitamin B5 0.065mg 0.516mg Dried fruit
Vitamin B6 0.195mg 0.143mg Spinach raw
Vitamin K 482.9µg 3.1µg Spinach raw
Folate 194µg 10µg Spinach raw
Choline 19.3mg 13.9mg Spinach raw
Saturated Fat 0.063g 0.017g Dried fruit
Monounsaturated Fat 0.01g 0.074g Dried fruit
Polyunsaturated fat 0.165g 0.074g Spinach raw
Tryptophan 0.039mg 0.016mg Spinach raw
Threonine 0.122mg 0.073mg Spinach raw
Isoleucine 0.147mg 0.063mg Spinach raw
Leucine 0.223mg 0.105mg Spinach raw
Lysine 0.174mg 0.083mg Spinach raw
Methionine 0.053mg 0.015mg Spinach raw
Phenylalanine 0.129mg 0.062mg Spinach raw
Valine 0.161mg 0.078mg Spinach raw
Histidine 0.064mg 0.047mg Spinach raw
Fructose 0.15g 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Dried fruit
Minerals Daily Need Coverage Score
45%
Spinach raw
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 53.02g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.