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  6. Spinach raw vs. Duck meat

Spinach raw vs. Duck meat — In-Depth Nutrition Comparison

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What are the differences between spinach raw and duck meat?

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, and vitamin C, yet duck meat is higher in selenium, vitamin B3, and vitamin B5.
  • Spinach raw's daily need coverage for vitamin K is 398% more.
  • The amount of saturated fat in spinach raw is lower.
  • The glycemic index of duck meat is lower.

We used Spinach, raw and Duck, domesticated, meat, and skin, cooked, roasted types in this article.

Infographic

Spinach raw vs Duck meat 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 11% 3.3% 18% 101% 76% 51% 67% 7.7% 2.5% 109%
Contains more MagnesiumMagnesium +393.8%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +173.5%
Contains more ManganeseManganese +4621.1%
Contains more CopperCopper +74.6%
Contains more ZincZinc +250.9%
Contains more PhosphorusPhosphorus +218.4%
Contains less SodiumSodium -25.3%
Contains more SeleniumSelenium +1900%
~equal in Iron ~2.7mg

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 0% 21% 14% 1.5% 44% 62% 90% 66% 42% 38% 13% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +644.4%
Contains more Vitamin EVitamin E +190%
Contains more Vitamin KVitamin K +9368.6%
Contains more FolateFolate +3133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B2Vitamin B2 +42.3%
Contains more Vitamin B3Vitamin B3 +566.4%
Contains more Vitamin B5Vitamin B5 +1589.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +161.1%
~equal in Vitamin B6 ~0.18mg

All nutrients comparison - raw data values

Nutrient Spinach raw Duck meat DV% diff.
Vitamin K 482.9µg 5.1µg 398%
Folate 194µg 6µg 47%
Vitamin A 469µg 63µg 45%
Saturated fat 0.063g 9.67g 44%
Fats 0.39g 28.35g 43%
Manganese 0.897mg 0.019mg 38%
Selenium 1µg 20µg 35%
Monounsaturated fat 0.01g 12.9g 32%
Protein 2.86g 18.99g 32%
Vitamin C 28.1mg 0mg 31%
Cholesterol 0mg 84mg 28%
Vitamin B3 0.724mg 4.825mg 26%
Polyunsaturated fat 0.165g 3.65g 23%
Vitamin B5 0.065mg 1.098mg 21%
Calories 23kcal 337kcal 16%
Magnesium 79mg 16mg 15%
Phosphorus 49mg 156mg 15%
Vitamin B12 0µg 0.3µg 13%
Zinc 0.53mg 1.86mg 12%
Copper 0.13mg 0.227mg 11%
Potassium 558mg 204mg 10%
Vitamin E 2.03mg 0.7mg 9%
Fiber 2.2g 0g 9%
Calcium 99mg 11mg 9%
Vitamin B1 0.078mg 0.174mg 8%
Vitamin B2 0.189mg 0.269mg 6%
Choline 19.3mg 50.4mg 6%
Vitamin D 0µg 0.1µg 1%
Carbs 3.63g 0g 1%
Vitamin B6 0.195mg 0.18mg 1%
Sodium 79mg 59mg 1%
Net carbs 1.43g 0g N/A
Vitamin D 0IU 3IU 0%
Iron 2.71mg 2.7mg 0%
Sugar 0.42g 0g N/A
Tryptophan 0.039mg 0.232mg 0%
Threonine 0.122mg 0.773mg 0%
Isoleucine 0.147mg 0.872mg 0%
Leucine 0.223mg 1.465mg 0%
Lysine 0.174mg 1.486mg 0%
Methionine 0.053mg 0.475mg 0%
Phenylalanine 0.129mg 0.752mg 0%
Valine 0.161mg 0.938mg 0%
Histidine 0.064mg 0.462mg 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
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +76.3%
Contains more OtherOther +109.8%
Contains more ProteinProtein +564%
Contains more FatsFats +7169.2%

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
37% 49% 14%
Saturated fat: Sat. Fat 9.67 g
Monounsaturated fat: Mono. Fat 12.9 g
Polyunsaturated fat: Poly. Fat 3.65 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +128900%
Contains more Poly. FatPolyunsaturated fat +2112.1%

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. Duck meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172409/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.