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  6. Spinach raw vs. Garlic

Spinach raw vs. Garlic — In-Depth Nutrition Comparison

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Important differences between spinach raw and garlic

  • Spinach raw has more vitamin K, vitamin A, folate, vitamin E, and magnesium; however, garlic has more vitamin B6, manganese, selenium, copper, and phosphorus.
  • Spinach raw's daily need coverage for vitamin K is 401% more.
  • Spinach raw has 1042 times more vitamin A than garlic. Spinach raw has 9377IU of vitamin A, while garlic has 9IU.

The food varieties used in the comparison are Spinach, raw and Garlic, raw.

Infographic

Spinach raw vs Garlic 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%
Garlic
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +216%
Contains more PotassiumPotassium +39.2%
Contains more IronIron +59.4%
Contains more CalciumCalcium +82.8%
Contains more CopperCopper +130%
Contains more ZincZinc +118.9%
Contains more PhosphorusPhosphorus +212.2%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +86.4%
Contains more SeleniumSelenium +1320%

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%
Garlic
Garlic
5
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2437.5%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more Vitamin KVitamin K +28305.9%
Contains more FolateFolate +6366.7%
Contains more Vitamin CVitamin C +11%
Contains more Vitamin B1Vitamin B1 +156.4%
Contains more Vitamin B5Vitamin B5 +816.9%
Contains more Vitamin B6Vitamin B6 +533.3%
Contains more CholineCholine +20.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.7mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Garlic DV% diff.
Vitamin K 482.9µg 1.7µg 401%
Vitamin B6 0.195mg 1.235mg 80%
Vitamin A 469µg 0µg 52%
Folate 194µg 3µg 48%
Manganese 0.897mg 1.672mg 34%
Selenium 1µg 14.2µg 24%
Copper 0.13mg 0.299mg 19%
Phosphorus 49mg 153mg 15%
Magnesium 79mg 25mg 13%
Vitamin E 2.03mg 0.08mg 13%
Iron 2.71mg 1.7mg 13%
Vitamin B5 0.065mg 0.596mg 11%
Carbs 3.63g 33.06g 10%
Vitamin B1 0.078mg 0.2mg 10%
Calcium 99mg 181mg 8%
Protein 2.86g 6.36g 7%
Vitamin B2 0.189mg 0.11mg 6%
Calories 23kcal 149kcal 6%
Zinc 0.53mg 1.16mg 6%
Potassium 558mg 401mg 5%
Sodium 79mg 17mg 3%
Vitamin C 28.1mg 31.2mg 3%
Polyunsaturated fat 0.165g 0.249g 1%
Choline 19.3mg 23.2mg 1%
Fats 0.39g 0.5g 0%
Net carbs 1.43g 30.96g N/A
Sugar 0.42g 1g N/A
Fiber 2.2g 2.1g 0%
Vitamin B3 0.724mg 0.7mg 0%
Saturated fat 0.063g 0.089g 0%
Monounsaturated fat 0.01g 0.011g 0%
Tryptophan 0.039mg 0.066mg 0%
Threonine 0.122mg 0.157mg 0%
Isoleucine 0.147mg 0.217mg 0%
Leucine 0.223mg 0.308mg 0%
Lysine 0.174mg 0.273mg 0%
Methionine 0.053mg 0.076mg 0%
Phenylalanine 0.129mg 0.183mg 0%
Valine 0.161mg 0.291mg 0%
Histidine 0.064mg 0.113mg 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
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +56%
Contains more OtherOther +14.7%
Contains more ProteinProtein +122.4%
Contains more FatsFats +28.2%
Contains more CarbsCarbs +810.7%

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
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -29.2%
Contains more Poly. FatPolyunsaturated fat +50.9%
~equal in Monounsaturated fat ~0.011g

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.