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Spinach raw vs. Fruit preserves — In-Depth Nutrition Comparison

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The main differences between spinach raw and fruit preserves

  • Spinach raw is richer than fruit preserves in vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, potassium, vitamin B6, and vitamin E.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Spinach raw has a lower glycemic index than fruit preserves.

Food types used in this article are Spinach, raw and Jams and preserves.

Infographic

Spinach raw vs Fruit preserves 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +1875%
Contains more CalciumCalcium +395%
Contains more PotassiumPotassium +624.7%
Contains more IronIron +453.1%
Contains more CopperCopper +30%
Contains more ZincZinc +783.3%
Contains more PhosphorusPhosphorus +157.9%
Contains more ManganeseManganese +2142.5%
Contains less SodiumSodium -59.5%
Contains more SeleniumSelenium +100%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin CVitamin C +219.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1591.7%
Contains more Vitamin B1Vitamin B1 +387.5%
Contains more Vitamin B2Vitamin B2 +148.7%
Contains more Vitamin B3Vitamin B3 +1911.1%
Contains more Vitamin B5Vitamin B5 +225%
Contains more Vitamin B6Vitamin B6 +875%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1663.6%
Contains more CholineCholine +89.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Fruit preserves DV% diff.
Vitamin K 482.9µg 0µg 402%
Vitamin A 469µg 0µg 52%
Folate 194µg 11µg 46%
Manganese 0.897mg 0.04mg 37%
Iron 2.71mg 0.49mg 28%
Carbs 3.63g 68.86g 22%
Vitamin C 28.1mg 8.8mg 21%
Magnesium 79mg 4mg 18%
Potassium 558mg 77mg 14%
Calories 23kcal 278kcal 13%
Vitamin B6 0.195mg 0.02mg 13%
Vitamin E 2.03mg 0.12mg 13%
Vitamin B2 0.189mg 0.076mg 9%
Calcium 99mg 20mg 8%
Protein 2.86g 0.37g 5%
Vitamin B1 0.078mg 0.016mg 5%
Zinc 0.53mg 0.06mg 4%
Fiber 2.2g 1.1g 4%
Vitamin B3 0.724mg 0.036mg 4%
Phosphorus 49mg 19mg 4%
Copper 0.13mg 0.1mg 3%
Sodium 79mg 32mg 2%
Selenium 1µg 2µg 2%
Choline 19.3mg 10.2mg 2%
Polyunsaturated fat 0.165g 0g 1%
Vitamin B5 0.065mg 0.02mg 1%
Fats 0.39g 0.07g 0%
Net carbs 1.43g 67.76g N/A
Sugar 0.42g 48.5g N/A
Saturated fat 0.063g 0.01g 0%
Monounsaturated fat 0.01g 0.038g 0%
Tryptophan 0.039mg 0.008mg 0%
Threonine 0.122mg 0.023mg 0%
Isoleucine 0.147mg 0.017mg 0%
Leucine 0.223mg 0.037mg 0%
Lysine 0.174mg 0.03mg 0%
Methionine 0.053mg 0.001mg 0%
Phenylalanine 0.129mg 0.021mg 0%
Valine 0.161mg 0.021mg 0%
Histidine 0.064mg 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +673%
Contains more FatsFats +457.1%
Contains more WaterWater +200%
Contains more OtherOther +647.8%
Contains more CarbsCarbs +1797%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -84.1%
Contains more Mono. FatMonounsaturated fat +280%

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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.