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  6. Spinach raw vs. Kumquat

Spinach raw vs. Kumquat — In-Depth Nutrition Comparison

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What are the main differences between spinach raw and kumquat?

  • Spinach raw is richer in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, and vitamin B6, while kumquat is higher in vitamin C and fiber.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • Kumquat has 32 times less vitamin A than spinach raw. Spinach raw has 9377IU of vitamin A, while kumquat has 290IU.
  • Kumquat has a higher glycemic index (67) than spinach raw (32).

We used Spinach, raw and Kumquats, raw types in this comparison.

Infographic

Spinach raw vs Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +295%
Contains more CalciumCalcium +59.7%
Contains more PotassiumPotassium +200%
Contains more IronIron +215.1%
Contains more CopperCopper +36.8%
Contains more ZincZinc +211.8%
Contains more PhosphorusPhosphorus +157.9%
Contains more ManganeseManganese +564.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -87.3%

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin AVitamin A +3026.7%
Contains more Vitamin EVitamin E +1253.3%
Contains more Vitamin B1Vitamin B1 +110.8%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more Vitamin B6Vitamin B6 +441.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1041.2%
Contains more CholineCholine +129.8%
Contains more Vitamin CVitamin C +56.2%
Contains more Vitamin B5Vitamin B5 +220%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Kumquat DV% diff.
Vitamin K 482.9µg 0µg 402%
Vitamin A 469µg 15µg 50%
Folate 194µg 17µg 44%
Manganese 0.897mg 0.135mg 33%
Iron 2.71mg 0.86mg 23%
Vitamin C 28.1mg 43.9mg 18%
Fiber 2.2g 6.5g 17%
Magnesium 79mg 20mg 14%
Vitamin E 2.03mg 0.15mg 13%
Vitamin B6 0.195mg 0.036mg 12%
Potassium 558mg 186mg 11%
Vitamin B2 0.189mg 0.09mg 8%
Carbs 3.63g 15.9g 4%
Calcium 99mg 62mg 4%
Copper 0.13mg 0.095mg 4%
Phosphorus 49mg 19mg 4%
Vitamin B1 0.078mg 0.037mg 3%
Sodium 79mg 10mg 3%
Zinc 0.53mg 0.17mg 3%
Vitamin B5 0.065mg 0.208mg 3%
Choline 19.3mg 8.4mg 2%
Calories 23kcal 71kcal 2%
Vitamin B3 0.724mg 0.429mg 2%
Protein 2.86g 1.88g 2%
Selenium 1µg 0µg 2%
Fats 0.39g 0.86g 1%
Net carbs 1.43g 9.4g N/A
Sugar 0.42g 9.36g N/A
Saturated fat 0.063g 0.103g 0%
Monounsaturated fat 0.01g 0.154g 0%
Polyunsaturated fat 0.165g 0.171g 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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +52.1%
Contains more WaterWater +13%
Contains more OtherOther +237.3%
Contains more FatsFats +120.5%
Contains more CarbsCarbs +338%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -38.8%
Contains more Mono. FatMonounsaturated fat +1440%
~equal in Polyunsaturated fat ~0.171g

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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.