Spinach raw vs. Gooseberry — In-Depth Nutrition Comparison
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The main differences between spinach raw and gooseberries
- Spinach raw is richer in vitamin A, folate, manganese, iron, magnesium, vitamin B2, vitamin E, potassium, and vitamin B6, yet gooseberries are richer in fiber.
- Daily need coverage for vitamin A for spinach raw is 182% higher.
- Spinach raw contains 32 times more folate than gooseberries. Spinach raw contains 194µg of folate, while gooseberries contain 6µg.
- Gooseberries have a lower glycemic index than spinach raw.
Food types used in this article are Spinach, raw and Gooseberries, raw.
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 | +690% |
| Contains more CalciumCalcium | +296% |
| Contains more PotassiumPotassium | +181.8% |
| Contains more IronIron | +774.2% |
| Contains more CopperCopper | +85.7% |
| Contains more ZincZinc | +341.7% |
| Contains more PhosphorusPhosphorus | +81.5% |
| Contains more ManganeseManganese | +522.9% |
| Contains more SeleniumSelenium | +66.7% |
| Contains less SodiumSodium | -98.7% |
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 AVitamin A | +3026.7% |
| Contains more Vitamin EVitamin E | +448.6% |
| Contains more Vitamin B1Vitamin B1 | +95% |
| Contains more Vitamin B2Vitamin B2 | +530% |
| Contains more Vitamin B3Vitamin B3 | +141.3% |
| Contains more Vitamin B6Vitamin B6 | +143.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +3133.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +340% |
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:
0.88 g
Fats:
0.58 g
Carbs:
10.18 g
Water:
87.87 g
Other:
0.49 g
| Contains more ProteinProtein | +225% |
| Contains more OtherOther | +251% |
| Contains more FatsFats | +48.7% |
| Contains more CarbsCarbs | +180.4% |
~equal in
Water
~87.87g
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
0.038 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.317 g
| Contains less Sat. FatSaturated fat | -39.7% |
| Contains more Mono. FatMonounsaturated fat | +410% |
| Contains more Poly. FatPolyunsaturated fat | +92.1% |
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 price |
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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 Glycemic Index |
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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 | 15µg | 50% |
| Folate | 194µg | 6µg | 47% |
| Manganese | 0.897mg | 0.144mg | 33% |
| Iron | 2.71mg | 0.31mg | 30% |
| Magnesium | 79mg | 10mg | 16% |
| Vitamin B2 | 0.189mg | 0.03mg | 12% |
| Potassium | 558mg | 198mg | 11% |
| Vitamin E | 2.03mg | 0.37mg | 11% |
| Vitamin B6 | 0.195mg | 0.08mg | 9% |
| Fiber | 2.2g | 4.3g | 8% |
| Calcium | 99mg | 25mg | 7% |
| Copper | 0.13mg | 0.07mg | 7% |
| Protein | 2.86g | 0.88g | 4% |
| Vitamin B5 | 0.065mg | 0.286mg | 4% |
| Zinc | 0.53mg | 0.12mg | 4% |
| Choline | 19.3mg | 4% | |
| Vitamin B1 | 0.078mg | 0.04mg | 3% |
| Sodium | 79mg | 1mg | 3% |
| Phosphorus | 49mg | 27mg | 3% |
| Vitamin B3 | 0.724mg | 0.3mg | 3% |
| Carbs | 3.63g | 10.18g | 2% |
| Polyunsaturated fat | 0.165g | 0.317g | 1% |
| Calories | 23kcal | 44kcal | 1% |
| Selenium | 1µg | 0.6µg | 1% |
| Fats | 0.39g | 0.58g | 0% |
| Vitamin C | 28.1mg | 27.7mg | 0% |
| Net carbs | 1.43g | 5.88g | N/A |
| Sugar | 0.42g | N/A | |
| Saturated fat | 0.063g | 0.038g | 0% |
| Monounsaturated fat | 0.01g | 0.051g | 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%
13%
Minerals Daily Need Coverage Score
45%
10%
Comparison summary
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is cheaper?
Spinach raw is cheaper (difference - $0.3)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Gooseberry is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Gooseberry contains less Sodium (difference - 78mg)
Which food is lower in Saturated fat?
Gooseberry is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Gooseberry is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)