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Spinach raw vs. Feijoa — In-Depth Nutrition Comparison

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Differences between spinach raw and feijoa

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin B2, vitamin E, and potassium, while feijoa has more fiber.
  • Spinach raw's daily need coverage for vitamin K is 400% higher.
  • Feijoa contains 1563 times less vitamin A than spinach raw. Spinach raw contains 9377IU of vitamin A, while feijoa contains 6IU.

The food types used in this comparison are Spinach, raw and Feijoa, raw.

Infographic

Spinach raw vs Feijoa 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%
Feijoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 15% 5.3% 12% 1.6% 8.1% 0.39% 11% 0%
Contains more MagnesiumMagnesium +777.8%
Contains more CalciumCalcium +482.4%
Contains more PotassiumPotassium +224.4%
Contains more IronIron +1835.7%
Contains more CopperCopper +261.1%
Contains more ZincZinc +783.3%
Contains more PhosphorusPhosphorus +157.9%
Contains more ManganeseManganese +967.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -96.2%

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%
Feijoa
2
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 110% 0% 3.2% 0% 1.5% 4.2% 5.5% 14% 15% 0% 8.8% 17% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1168.8%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +950%
Contains more Vitamin B3Vitamin B3 +145.4%
Contains more Vitamin B6Vitamin B6 +191%
Contains more Vitamin KVitamin K +13697.1%
Contains more FolateFolate +743.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +17.1%
Contains more Vitamin B5Vitamin B5 +258.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Feijoa
2
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Contains more ProteinProtein +302.8%
Contains more OtherOther +352.6%
Contains more CarbsCarbs +319%
~equal in Fats ~0.42g
~equal in Water ~83.28g

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
Feijoa
1
35% 19% 46%
Saturated fat: Sat. Fat 0.104 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.136 g
Contains less Sat. FatSaturated fat -39.4%
Contains more Poly. FatPolyunsaturated fat +21.3%
Contains more Mono. FatMonounsaturated fat +460%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 26% 35% 23%
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
Feijoa
3
36% 28% 36%
Starch: 0 g
Sucrose: 2.93 g
Glucose: 2.32 g
Fructose: 2.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +4085.7%
Contains more GlucoseGlucose +2009.1%
Contains more FructoseFructose +1866.7%
~equal in Starch ~0g
~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.
Spinach raw Feijoa
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Feijoa DV% diff.
Vitamin K 482.9µg 3.5µg 400%
Vitamin A 469µg 0µg 52%
Folate 194µg 23µg 43%
Manganese 0.897mg 0.084mg 35%
Iron 2.71mg 0.14mg 32%
Fiber 2.2g 6.4g 17%
Magnesium 79mg 9mg 17%
Vitamin B2 0.189mg 0.018mg 13%
Vitamin E 2.03mg 0.16mg 12%
Potassium 558mg 172mg 11%
Vitamin B6 0.195mg 0.067mg 10%
Copper 0.13mg 0.036mg 10%
Calcium 99mg 17mg 8%
Vitamin B1 0.078mg 0.006mg 6%
Vitamin C 28.1mg 32.9mg 5%
Zinc 0.53mg 0.06mg 4%
Phosphorus 49mg 19mg 4%
Carbs 3.63g 15.21g 4%
Choline 19.3mg 4%
Fructose 0.15g 2.95g 4%
Protein 2.86g 0.71g 4%
Sodium 79mg 3mg 3%
Vitamin B3 0.724mg 0.295mg 3%
Vitamin B5 0.065mg 0.233mg 3%
Calories 23kcal 61kcal 2%
Selenium 1µg 2%
Fats 0.39g 0.42g 0%
Net carbs 1.43g 8.81g N/A
Sugar 0.42g 8.2g N/A
Saturated fat 0.063g 0.104g 0%
Monounsaturated fat 0.01g 0.056g 0%
Polyunsaturated fat 0.165g 0.136g 0%
Tryptophan 0.039mg 0.007mg 0%
Threonine 0.122mg 0.019mg 0%
Isoleucine 0.147mg 0.019mg 0%
Leucine 0.223mg 0.028mg 0%
Lysine 0.174mg 0.038mg 0%
Methionine 0.053mg 0.007mg 0%
Phenylalanine 0.129mg 0.019mg 0%
Valine 0.161mg 0.019mg 0%
Histidine 0.064mg 0.009mg 0%
Omega-3 - ALA 0.029g N/A
Omega-6 - Linoleic acid 0.107g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Feijoa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Spinach raw
14%
Feijoa
Minerals Daily Need Coverage Score
45%
Spinach raw
7%
Feijoa

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 7.78g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.041g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.1)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Feijoa
Feijoa contains less Sodium (difference - 76mg)
Which food is lower in glycemic index?
Feijoa
Feijoa is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.