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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
137%
24%
Minerals Daily Need Coverage Score
45%
44%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 53.02g)
Which food is cheaper?
Spinach raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 0.046g)
Which food is lower in glycemic index?
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.