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, vitamin A, folate, vitamin C, and manganese; however, dried fruit is richer in copper, fiber, potassium, vitamin E, and vitamin B3.
- Daily need coverage for vitamin K for 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.
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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 | +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% |
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 | +2710% |
| Contains more Vitamin AVitamin A | +160.6% |
| 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 EVitamin E | +113.3% |
| Contains more Vitamin B3Vitamin B3 | +257.6% |
| Contains more Vitamin B5Vitamin B5 | +693.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 3.1µg | 400% |
| Folate | 194µg | 10µg | 46% |
| Vitamin A | 469µg | 180µg | 32% |
| Vitamin C | 28.1mg | 1mg | 30% |
| Manganese | 0.897mg | 0.235mg | 29% |
| Copper | 0.13mg | 0.343mg | 24% |
| Carbs | 3.63g | 62.64g | 20% |
| Fiber | 2.2g | 7.3g | 20% |
| Potassium | 558mg | 1162mg | 18% |
| Fructose | 0.15g | 12.47g | 15% |
| Vitamin E | 2.03mg | 4.33mg | 15% |
| Vitamin B3 | 0.724mg | 2.589mg | 12% |
| Calories | 23kcal | 241kcal | 11% |
| Magnesium | 79mg | 32mg | 11% |
| Vitamin B5 | 0.065mg | 0.516mg | 9% |
| Vitamin B2 | 0.189mg | 0.074mg | 9% |
| Vitamin B1 | 0.078mg | 0.015mg | 5% |
| Calcium | 99mg | 55mg | 4% |
| Vitamin B6 | 0.195mg | 0.143mg | 4% |
| Phosphorus | 49mg | 71mg | 3% |
| Sodium | 79mg | 10mg | 3% |
| Selenium | 1µg | 2.2µg | 2% |
| Polyunsaturated fat | 0.165g | 0.074g | 1% |
| Choline | 19.3mg | 13.9mg | 1% |
| Zinc | 0.53mg | 0.39mg | 1% |
| Protein | 2.86g | 3.39g | 1% |
| Iron | 2.71mg | 2.66mg | 1% |
| Fats | 0.39g | 0.51g | 0% |
| Net carbs | 1.43g | 55.34g | N/A |
| Sugar | 0.42g | 53.44g | N/A |
| Starch | 0.35g | 0% | |
| Saturated fat | 0.063g | 0.017g | 0% |
| Monounsaturated fat | 0.01g | 0.074g | 0% |
| Tryptophan | 0.039mg | 0.016mg | 0% |
| Threonine | 0.122mg | 0.073mg | 0% |
| Isoleucine | 0.147mg | 0.063mg | 0% |
| Leucine | 0.223mg | 0.105mg | 0% |
| Lysine | 0.174mg | 0.083mg | 0% |
| Methionine | 0.053mg | 0.015mg | 0% |
| Phenylalanine | 0.129mg | 0.062mg | 0% |
| Valine | 0.161mg | 0.078mg | 0% |
| Histidine | 0.064mg | 0.047mg | 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:
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
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
0.017 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
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:
0.35 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