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  6. Spinach raw vs. Heart of palm

Spinach raw vs. Heart of palm — In-Depth Nutrition Comparison

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How are spinach raw and heart of palm different?

  • Spinach raw is higher in vitamin K, vitamin A, folate, vitamin C, and magnesium; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, and phosphorus.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Spinach raw contains 138 times more vitamin A than heart of palm. While spinach raw contains 9377IU of vitamin A, heart of palm contains only 68IU.

Spinach, raw and Hearts of palm, raw are the varieties used in this article.

Infographic

Spinach raw vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +690%
Contains more CalciumCalcium +450%
Contains more IronIron +60.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +42.9%
Contains more PotassiumPotassium +223.7%
Contains more CopperCopper +395.4%
Contains more ZincZinc +603.8%
Contains more PhosphorusPhosphorus +185.7%
Contains less SodiumSodium -82.3%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +251.3%
Contains more Vitamin AVitamin A +15533.3%
Contains more Vitamin EVitamin E +306%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +708.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin B6Vitamin B6 +315.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.18mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Heart of palm DV% diff.
Vitamin K 482.9µg 0µg 402%
Copper 0.13mg 0.644mg 57%
Vitamin A 469µg 3µg 52%
Vitamin B6 0.195mg 0.81mg 47%
Folate 194µg 24µg 43%
Manganese 0.897mg 39%
Potassium 558mg 1806mg 37%
Zinc 0.53mg 3.73mg 29%
Vitamin C 28.1mg 8mg 22%
Magnesium 79mg 10mg 16%
Phosphorus 49mg 140mg 13%
Iron 2.71mg 1.69mg 13%
Vitamin E 2.03mg 0.5mg 10%
Calcium 99mg 18mg 8%
Carbs 3.63g 25.61g 7%
Calories 23kcal 115kcal 5%
Choline 19.3mg 0mg 4%
Fiber 2.2g 1.5g 3%
Sodium 79mg 14mg 3%
Vitamin B1 0.078mg 0.05mg 2%
Polyunsaturated fat 0.165g 0.089g 1%
Vitamin B2 0.189mg 0.18mg 1%
Vitamin B3 0.724mg 0.9mg 1%
Vitamin B5 0.065mg 1%
Selenium 1µg 0.7µg 1%
Protein 2.86g 2.7g 0%
Fats 0.39g 0.2g 0%
Net carbs 1.43g 24.11g N/A
Sugar 0.42g 17.16g N/A
Saturated fat 0.063g 0.046g 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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more FatsFats +95%
Contains more WaterWater +31.5%
Contains more CarbsCarbs +605.5%
Contains more OtherOther +15.7%
~equal in Protein ~2.7g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +85.4%
Contains less Sat. FatSaturated fat -27%

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.