Spinach raw vs. Durian — In-Depth Nutrition Comparison
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How are spinach raw and durian different?
- Spinach raw is higher in vitamin A, folate, iron, manganese, magnesium, vitamin C, and calcium; however, durian is richer in vitamin B1, vitamin B6, and copper.
- Daily need coverage for vitamin A for spinach raw is 187% higher.
- Spinach raw contains 17 times more calcium than durian. While spinach raw contains 99mg of calcium, durian contains only 6mg.
- Spinach raw has a lower glycemic index (32) than durian (49).
Spinach, raw and Durian, raw or frozen 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 | +163.3% |
| Contains more CalciumCalcium | +1550% |
| Contains more PotassiumPotassium | +28% |
| Contains more IronIron | +530.2% |
| Contains more ZincZinc | +89.3% |
| Contains more PhosphorusPhosphorus | +25.6% |
| Contains more ManganeseManganese | +176% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CopperCopper | +59.2% |
| Contains less SodiumSodium | -97.5% |
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 | +42.6% |
| Contains more Vitamin AVitamin A | +23350% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +438.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +379.5% |
| Contains more Vitamin B3Vitamin B3 | +48.3% |
| Contains more Vitamin B5Vitamin B5 | +253.8% |
| Contains more Vitamin B6Vitamin B6 | +62.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin A | 469µg | 2µg | 52% |
| Folate | 194µg | 36µg | 40% |
| Iron | 2.71mg | 0.43mg | 29% |
| Vitamin B1 | 0.078mg | 0.374mg | 25% |
| Manganese | 0.897mg | 0.325mg | 25% |
| Vitamin E | 2.03mg | 14% | |
| Magnesium | 79mg | 30mg | 12% |
| Vitamin C | 28.1mg | 19.7mg | 9% |
| Calcium | 99mg | 6mg | 9% |
| Vitamin B6 | 0.195mg | 0.316mg | 9% |
| Copper | 0.13mg | 0.207mg | 9% |
| Fats | 0.39g | 5.33g | 8% |
| Carbs | 3.63g | 27.09g | 8% |
| Calories | 23kcal | 147kcal | 6% |
| Fiber | 2.2g | 3.8g | 6% |
| Potassium | 558mg | 436mg | 4% |
| Choline | 19.3mg | 4% | |
| Sodium | 79mg | 2mg | 3% |
| Protein | 2.86g | 1.47g | 3% |
| Vitamin B5 | 0.065mg | 0.23mg | 3% |
| Zinc | 0.53mg | 0.28mg | 2% |
| Selenium | 1µg | 2% | |
| Vitamin B3 | 0.724mg | 1.074mg | 2% |
| Polyunsaturated fat | 0.165g | 1% | |
| Vitamin B2 | 0.189mg | 0.2mg | 1% |
| Phosphorus | 49mg | 39mg | 1% |
| Net carbs | 1.43g | 23.29g | N/A |
| Sugar | 0.42g | N/A | |
| Saturated fat | 0.063g | 0% | |
| Monounsaturated fat | 0.01g | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 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:
1.47 g
Fats:
5.33 g
Carbs:
27.09 g
Water:
64.99 g
Other:
1.12 g
| Contains more ProteinProtein | +94.6% |
| Contains more WaterWater | +40.6% |
| Contains more OtherOther | +53.6% |
| Contains more FatsFats | +1266.7% |
| Contains more CarbsCarbs | +646.3% |