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  6. Spinach raw vs. Espresso

Spinach raw vs. Espresso — In-Depth Nutrition Comparison

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What are the differences between spinach raw and espresso?

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, iron, vitamin C, vitamin B6, vitamin E, and potassium, yet espresso is higher in vitamin B3.
  • Spinach raw's daily need coverage for vitamin K is 402% more.
  • The glycemic index of espresso is lower.

We used Spinach, raw and Beverages, coffee, brewed, espresso, restaurant-prepared types in this article.

Infographic

Spinach raw vs Espresso 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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 0%
Contains more CalciumCalcium +4850%
Contains more PotassiumPotassium +385.2%
Contains more IronIron +1984.6%
Contains more CopperCopper +160%
Contains more ZincZinc +960%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +1694%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -82.3%
~equal in Magnesium ~80mg

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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
Contains more Vitamin CVitamin C +13950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20200%
Contains more Vitamin B1Vitamin B1 +7700%
Contains more Vitamin B5Vitamin B5 +132.1%
Contains more Vitamin B6Vitamin B6 +9650%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +19300%
Contains more CholineCholine +642.3%
Contains more Vitamin B3Vitamin B3 +619.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.177mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Espresso DV% diff.
Vitamin K 482.9µg 0.1µg 402%
Caffeine 0mg 212mg 53%
Vitamin A 469µg 0µg 52%
Folate 194µg 1µg 48%
Manganese 0.897mg 0.05mg 37%
Iron 2.71mg 0.13mg 32%
Vitamin C 28.1mg 0.2mg 31%
Vitamin B3 0.724mg 5.207mg 28%
Vitamin B6 0.195mg 0.002mg 15%
Potassium 558mg 115mg 13%
Vitamin E 2.03mg 0.01mg 13%
Calcium 99mg 2mg 10%
Fiber 2.2g 0g 9%
Copper 0.13mg 0.05mg 9%
Phosphorus 49mg 7mg 6%
Vitamin B1 0.078mg 0.001mg 6%
Protein 2.86g 0.12g 5%
Zinc 0.53mg 0.05mg 4%
Sodium 79mg 14mg 3%
Choline 19.3mg 2.6mg 3%
Selenium 1µg 0µg 2%
Vitamin B5 0.065mg 0.028mg 1%
Calories 23kcal 9kcal 1%
Vitamin B2 0.189mg 0.177mg 1%
Carbs 3.63g 1.67g 1%
Fats 0.39g 0.18g 0%
Net carbs 1.43g 1.67g N/A
Magnesium 79mg 80mg 0%
Sugar 0.42g 0g N/A
Saturated fat 0.063g 0.092g 0%
Monounsaturated fat 0.01g 0g 0%
Polyunsaturated fat 0.165g 0.092g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
Contains more ProteinProtein +2283.3%
Contains more FatsFats +116.7%
Contains more CarbsCarbs +117.4%
Contains more OtherOther +647.8%
~equal in Water ~97.8g

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
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated fat -31.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +79.3%

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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.