Spinach raw vs. Fruit salad — In-Depth Nutrition Comparison
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Significant differences between spinach raw and fruit salad
- The amount of vitamin A, folate, manganese, iron, vitamin C, magnesium, vitamin B2, potassium, vitamin B6, and copper in spinach raw is higher than in fruit salad.
- Spinach raw covers your daily vitamin A needs 176% more than fruit salad.
- Fruit salad has 65 times less folate than spinach raw. Spinach raw has 194µg of folate, while fruit salad has 3µg.
- Fruit salad has a higher glycemic index. The glycemic index of fruit salad is 54, while the glycemic index of spinach raw is 32.
Specific food types used in this comparison are Spinach, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.
Infographic
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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 | +887.5% |
| Contains more CalciumCalcium | +800% |
| Contains more PotassiumPotassium | +381% |
| Contains more IronIron | +984% |
| Contains more CopperCopper | +160% |
| Contains more ZincZinc | +278.6% |
| Contains more PhosphorusPhosphorus | +250% |
| Contains more ManganeseManganese | +494% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -93.7% |
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 | +751.5% |
| Contains more Vitamin AVitamin A | +1463.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +609.1% |
| Contains more Vitamin B2Vitamin B2 | +1250% |
| Contains more Vitamin B3Vitamin B3 | +103.4% |
| Contains more Vitamin B5Vitamin B5 | +22.6% |
| Contains more Vitamin B6Vitamin B6 | +622.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +6366.7% |
| Contains more CholineCholine | +∞% |
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:
0.51 g
Fats:
0.03 g
Carbs:
13.05 g
Water:
86.15 g
Other:
0.26 g
| Contains more ProteinProtein | +460.8% |
| Contains more FatsFats | +1200% |
| Contains more OtherOther | +561.5% |
| Contains more CarbsCarbs | +259.5% |
~equal in
Water
~86.15g
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
0.004 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.011 g
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +1400% |
| Contains less Sat. FatSaturated fat | -93.7% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin A | 469µg | 30µg | 49% |
| Folate | 194µg | 3µg | 48% |
| Manganese | 0.897mg | 0.151mg | 32% |
| Iron | 2.71mg | 0.25mg | 31% |
| Vitamin C | 28.1mg | 3.3mg | 28% |
| Magnesium | 79mg | 8mg | 17% |
| Vitamin E | 2.03mg | 14% | |
| Vitamin B6 | 0.195mg | 0.027mg | 13% |
| Vitamin B2 | 0.189mg | 0.014mg | 13% |
| Potassium | 558mg | 116mg | 13% |
| Copper | 0.13mg | 0.05mg | 9% |
| Calcium | 99mg | 11mg | 9% |
| Vitamin B1 | 0.078mg | 0.011mg | 6% |
| Fiber | 2.2g | 1g | 5% |
| Phosphorus | 49mg | 14mg | 5% |
| Protein | 2.86g | 0.51g | 5% |
| Zinc | 0.53mg | 0.14mg | 4% |
| Choline | 19.3mg | 4% | |
| Sodium | 79mg | 5mg | 3% |
| Carbs | 3.63g | 13.05g | 3% |
| Selenium | 1µg | 2% | |
| Vitamin B3 | 0.724mg | 0.356mg | 2% |
| Polyunsaturated fat | 0.165g | 0.011g | 1% |
| Calories | 23kcal | 50kcal | 1% |
| Fats | 0.39g | 0.03g | 1% |
| Net carbs | 1.43g | 12.05g | N/A |
| Sugar | 0.42g | N/A | |
| Vitamin B5 | 0.065mg | 0.053mg | 0% |
| Saturated fat | 0.063g | 0.004g | 0% |
| Monounsaturated fat | 0.01g | 0.005g | 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% |
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%
3%
Minerals Daily Need Coverage Score
45%
8%
Comparison summary
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Fruit salad contains less Sodium (difference - 74mg)
Which food is lower in Saturated fat?
Fruit salad is lower in Saturated fat (difference - 0.059g)
Which food is cheaper?
Fruit salad is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)