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  6. Spinach raw vs. Fruit salad

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

Spinach raw vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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.
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Fruit salad 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%

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
13% 86%
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
20% 25% 55%
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%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.