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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 RAE, Folate, Manganese, Iron, Vitamin C, Vitamin B2, Vitamin E , and Magnesium, however, Ginger is higher in Copper.
  • Spinach raw covers your daily need of Vitamin K 402% more than Ginger.

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

Infographic

Spinach raw vs Ginger 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.
Spinach raw
Spinach raw
8
:
2
Ginger
Ginger
Contains more Calcium +518.8%
Contains more Iron +351.7%
Contains more Magnesium +83.7%
Contains more Phosphorus +44.1%
Contains more Potassium +34.5%
Contains more Zinc +55.9%
Contains more Manganese +291.7%
Contains more Selenium +42.9%
Contains less Sodium -83.5%
Contains more Copper +73.8%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Calcium +518.8%
Contains more Iron +351.7%
Contains more Magnesium +83.7%
Contains more Phosphorus +44.1%
Contains more Potassium +34.5%
Contains more Zinc +55.9%
Contains more Manganese +291.7%
Contains more Selenium +42.9%
Contains less Sodium -83.5%
Contains more Copper +73.8%

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.
Spinach raw
Spinach raw
8
:
2
Ginger
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin E +680.8%
Contains more Vitamin C +462%
Contains more Vitamin B1 +212%
Contains more Vitamin B2 +455.9%
Contains more Vitamin B6 +21.9%
Contains more Folate +1663.6%
Contains more Vitamin K +482800%
Contains more Vitamin B5 +212.3%
Equal in Vitamin B3 - 0.75
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +680.8%
Contains more Vitamin C +462%
Contains more Vitamin B1 +212%
Contains more Vitamin B2 +455.9%
Contains more Vitamin B6 +21.9%
Contains more Folate +1663.6%
Contains more Vitamin K +482800%
Contains more Vitamin B5 +212.3%
Equal in Vitamin B3 - 0.75

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
2
Ginger
Ginger
Contains more Protein +57.1%
Contains more Water +15.9%
Contains more Other +123.4%
Contains more Fats +92.3%
Contains more Carbs +389.5%
Spinach raw
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
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 Protein +57.1%
Contains more Water +15.9%
Contains more Other +123.4%
Contains more Fats +92.3%
Contains more Carbs +389.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
1
Ginger
Ginger
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +1440%
Equal in Polyunsaturated fat - 0.154
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +1440%
Equal in Polyunsaturated fat - 0.154

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 Ginger
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 Ginger Opinion
Net carbs 1.43g 15.77g Ginger
Protein 2.86g 1.82g Spinach raw
Fats 0.39g 0.75g Ginger
Carbs 3.63g 17.77g Ginger
Calories 23kcal 80kcal Ginger
Fructose 0.15g Spinach raw
Sugar 0.42g 1.7g Spinach raw
Fiber 2.2g 2g Spinach raw
Calcium 99mg 16mg Spinach raw
Iron 2.71mg 0.6mg Spinach raw
Magnesium 79mg 43mg Spinach raw
Phosphorus 49mg 34mg Spinach raw
Potassium 558mg 415mg Spinach raw
Sodium 79mg 13mg Ginger
Zinc 0.53mg 0.34mg Spinach raw
Copper 0.13mg 0.226mg Ginger
Manganese 0.897mg 0.229mg Spinach raw
Selenium 1µg 0.7µg Spinach raw
Vitamin A 9377IU 0IU Spinach raw
Vitamin A RAE 469µg 0µg Spinach raw
Vitamin E 2.03mg 0.26mg Spinach raw
Vitamin C 28.1mg 5mg Spinach raw
Vitamin B1 0.078mg 0.025mg Spinach raw
Vitamin B2 0.189mg 0.034mg Spinach raw
Vitamin B3 0.724mg 0.75mg Ginger
Vitamin B5 0.065mg 0.203mg Ginger
Vitamin B6 0.195mg 0.16mg Spinach raw
Folate 194µg 11µg Spinach raw
Vitamin K 482.9µg 0.1µg Spinach raw
Tryptophan 0.039mg 0.012mg Spinach raw
Threonine 0.122mg 0.036mg Spinach raw
Isoleucine 0.147mg 0.051mg Spinach raw
Leucine 0.223mg 0.074mg Spinach raw
Lysine 0.174mg 0.057mg Spinach raw
Methionine 0.053mg 0.013mg Spinach raw
Phenylalanine 0.129mg 0.045mg Spinach raw
Valine 0.161mg 0.073mg Spinach raw
Histidine 0.064mg 0.03mg Spinach raw
Saturated Fat 0.063g 0.203g Spinach raw
Monounsaturated Fat 0.01g 0.154g Ginger
Polyunsaturated fat 0.165g 0.154g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Ginger
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
181%
Spinach raw
9%
Ginger
Minerals Daily Need Coverage Score
45%
Spinach raw
23%
Ginger

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.28g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.14g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.3)
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?
Ginger
Ginger contains less Sodium (difference - 66mg)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 22)
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. 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.