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  6. Spinach raw vs. Ginger

Spinach raw vs. Ginger — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and ginger

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin C, vitamin B2, vitamin E, and magnesium; however, ginger is higher in copper.
  • Spinach raw covers your daily need for vitamin K, 402% more than ginger.
  • The glycemic index of spinach raw is higher.

These are the specific foods used in this comparison Spinach, raw and Ginger root, raw.

Infographic

Spinach raw vs Ginger 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.
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%
Ginger
Ginger
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more MagnesiumMagnesium +83.7%
Contains more CalciumCalcium +518.8%
Contains more PotassiumPotassium +34.5%
Contains more IronIron +351.7%
Contains more ZincZinc +55.9%
Contains more PhosphorusPhosphorus +44.1%
Contains more ManganeseManganese +291.7%
Contains more SeleniumSelenium +42.9%
Contains more CopperCopper +73.8%
Contains less SodiumSodium -83.5%

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%
Ginger
Ginger
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin CVitamin C +462%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +680.8%
Contains more Vitamin B1Vitamin B1 +212%
Contains more Vitamin B2Vitamin B2 +455.9%
Contains more Vitamin B6Vitamin B6 +21.9%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +1663.6%
Contains more Vitamin B5Vitamin B5 +212.3%
Contains more CholineCholine +49.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.75mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Ginger DV% diff.
Vitamin K 482.9µg 0.1µg 402%
Vitamin A 469µg 0µg 52%
Folate 194µg 11µg 46%
Manganese 0.897mg 0.229mg 29%
Vitamin C 28.1mg 5mg 26%
Iron 2.71mg 0.6mg 26%
Vitamin B2 0.189mg 0.034mg 12%
Vitamin E 2.03mg 0.26mg 12%
Copper 0.13mg 0.226mg 11%
Magnesium 79mg 43mg 9%
Calcium 99mg 16mg 8%
Carbs 3.63g 17.77g 5%
Vitamin B1 0.078mg 0.025mg 4%
Potassium 558mg 415mg 4%
Vitamin B6 0.195mg 0.16mg 3%
Vitamin B5 0.065mg 0.203mg 3%
Calories 23kcal 80kcal 3%
Sodium 79mg 13mg 3%
Phosphorus 49mg 34mg 2%
Protein 2.86g 1.82g 2%
Zinc 0.53mg 0.34mg 2%
Choline 19.3mg 28.8mg 2%
Selenium 1µg 0.7µg 1%
Fiber 2.2g 2g 1%
Fats 0.39g 0.75g 1%
Saturated fat 0.063g 0.203g 1%
Net carbs 1.43g 15.77g N/A
Sugar 0.42g 1.7g N/A
Vitamin B3 0.724mg 0.75mg 0%
Monounsaturated fat 0.01g 0.154g 0%
Polyunsaturated fat 0.165g 0.154g 0%
Tryptophan 0.039mg 0.012mg 0%
Threonine 0.122mg 0.036mg 0%
Isoleucine 0.147mg 0.051mg 0%
Leucine 0.223mg 0.074mg 0%
Lysine 0.174mg 0.057mg 0%
Methionine 0.053mg 0.013mg 0%
Phenylalanine 0.129mg 0.045mg 0%
Valine 0.161mg 0.073mg 0%
Histidine 0.064mg 0.03mg 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
Ginger
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more ProteinProtein +57.1%
Contains more WaterWater +15.9%
Contains more OtherOther +123.4%
Contains more FatsFats +92.3%
Contains more CarbsCarbs +389.5%

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
Ginger
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains less Sat. FatSaturated fat -69%
Contains more Mono. FatMonounsaturated fat +1440%
~equal in Polyunsaturated fat ~0.154g

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.