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  6. Spinach raw vs. Lemonade

Spinach raw vs. Lemonade — In-Depth Nutrition Comparison

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Significant differences between spinach raw and lemonade

  • The amount of vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, potassium, vitamin B6, and vitamin E in spinach raw is higher than in lemonade.
  • Spinach raw covers your daily vitamin K needs 402% more than lemonade.
  • Lemonade has 9377 times less vitamin A than spinach raw. Spinach raw has 9377IU of vitamin A, while lemonade has 1IU.
  • Lemonade has a higher glycemic index. The glycemic index of lemonade is 54, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Spinach, raw and Lemonade, frozen concentrate, white, prepared with water.

Infographic

Spinach raw vs Lemonade 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 1.4% 1.2% 1.3% 6% 7% 0.55% 0.86% 0.52% 0.65% 0.55%
Contains more MagnesiumMagnesium +3850%
Contains more CalciumCalcium +2375%
Contains more PotassiumPotassium +3620%
Contains more IronIron +1593.8%
Contains more CopperCopper +519%
Contains more ZincZinc +2550%
Contains more PhosphorusPhosphorus +2350%
Contains more ManganeseManganese +17840%
Contains more SeleniumSelenium +900%
Contains less SodiumSodium -94.9%

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 13% 0% 0.2% 0% 1.5% 4.8% 0.3% 0.78% 1.4% 0% 0% 0.75% 0.22%
Contains more Vitamin CVitamin C +620.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20200%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +4425%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B6Vitamin B6 +3150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +19300%
Contains more CholineCholine +4725%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Lemonade DV% diff.
Vitamin K 482.9µg 0µg 402%
Vitamin A 469µg 0µg 52%
Folate 194µg 1µg 48%
Manganese 0.897mg 0.005mg 39%
Iron 2.71mg 0.16mg 32%
Vitamin C 28.1mg 3.9mg 27%
Magnesium 79mg 2mg 18%
Potassium 558mg 15mg 16%
Vitamin B6 0.195mg 0.006mg 15%
Vitamin B2 0.189mg 0.021mg 13%
Vitamin E 2.03mg 0.01mg 13%
Copper 0.13mg 0.021mg 12%
Calcium 99mg 4mg 10%
Fiber 2.2g 0g 9%
Phosphorus 49mg 2mg 7%
Protein 2.86g 0.07g 6%
Vitamin B1 0.078mg 0.006mg 6%
Zinc 0.53mg 0.02mg 5%
Vitamin B3 0.724mg 0.016mg 4%
Sodium 79mg 4mg 3%
Choline 19.3mg 0.4mg 3%
Carbs 3.63g 10.42g 2%
Selenium 1µg 0.1µg 2%
Polyunsaturated fat 0.165g 0.013g 1%
Calories 23kcal 40kcal 1%
Vitamin B5 0.065mg 0.013mg 1%
Fats 0.39g 0.04g 1%
Net carbs 1.43g 10.42g N/A
Sugar 0.42g 9.98g N/A
Saturated fat 0.063g 0.006g 0%
Monounsaturated fat 0.01g 0.002g 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
10% 89%
Protein: 0.07 g
Fats: 0.04 g
Carbs: 10.42 g
Water: 89.35 g
Other: 0.12 g
Contains more ProteinProtein +3985.7%
Contains more FatsFats +875%
Contains more OtherOther +1333.3%
Contains more CarbsCarbs +187.1%
~equal in Water ~89.35g

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
29% 10% 62%
Saturated fat: Sat. Fat 0.006 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.013 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +1169.2%
Contains less Sat. FatSaturated fat -90.5%

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. Lemonade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173217/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.