Spinach raw vs. Longan — In-Depth Nutrition Comparison
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How are spinach raw and longan different?
- Spinach raw is higher in manganese, iron, magnesium, calcium, and potassium; however, longan is richer in vitamin C.
- Daily need coverage for vitamin C for longan is 62% higher.
- Spinach raw contains 99 times more calcium than longan. While spinach raw contains 99mg of calcium, longan contains only 1mg.
- Spinach raw has a lower glycemic index (32) than longan (45).
Spinach, raw and Longans, raw are the varieties used in this article.
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 | +9800% |
| Contains more PotassiumPotassium | +109.8% |
| Contains more IronIron | +1984.6% |
| Contains more ZincZinc | +960% |
| Contains more PhosphorusPhosphorus | +133.3% |
| Contains more ManganeseManganese | +1625% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CopperCopper | +30% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +151.6% |
| Contains more Vitamin B2Vitamin B2 | +35% |
| Contains more Vitamin B3Vitamin B3 | +141.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +198.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin C | 28.1mg | 84mg | 62% |
| Vitamin A | 469µg | 52% | |
| Folate | 194µg | 49% | |
| Manganese | 0.897mg | 0.052mg | 37% |
| Iron | 2.71mg | 0.13mg | 32% |
| Magnesium | 79mg | 10mg | 16% |
| Vitamin B6 | 0.195mg | 15% | |
| Vitamin E | 2.03mg | 14% | |
| Calcium | 99mg | 1mg | 10% |
| Potassium | 558mg | 266mg | 9% |
| Vitamin B1 | 0.078mg | 0.031mg | 4% |
| Phosphorus | 49mg | 21mg | 4% |
| Fiber | 2.2g | 1.1g | 4% |
| Zinc | 0.53mg | 0.05mg | 4% |
| Copper | 0.13mg | 0.169mg | 4% |
| Carbs | 3.63g | 15.14g | 4% |
| Choline | 19.3mg | 4% | |
| Vitamin B2 | 0.189mg | 0.14mg | 4% |
| Sodium | 79mg | 0mg | 3% |
| Vitamin B3 | 0.724mg | 0.3mg | 3% |
| Protein | 2.86g | 1.31g | 3% |
| Calories | 23kcal | 60kcal | 2% |
| Selenium | 1µg | 2% | |
| Vitamin B5 | 0.065mg | 1% | |
| Polyunsaturated fat | 0.165g | 1% | |
| Fats | 0.39g | 0.1g | 0% |
| Net carbs | 1.43g | 14.04g | N/A |
| Sugar | 0.42g | N/A | |
| Saturated fat | 0.063g | 0% | |
| Monounsaturated fat | 0.01g | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0.034mg | 0% |
| Isoleucine | 0.147mg | 0.026mg | 0% |
| Leucine | 0.223mg | 0.054mg | 0% |
| Lysine | 0.174mg | 0.046mg | 0% |
| Methionine | 0.053mg | 0.013mg | 0% |
| Phenylalanine | 0.129mg | 0.03mg | 0% |
| Valine | 0.161mg | 0.058mg | 0% |
| Histidine | 0.064mg | 0.012mg | 0% |
| Fructose | 0.15g | 0% |
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:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
| Contains more ProteinProtein | +118.3% |
| Contains more FatsFats | +290% |
| Contains more OtherOther | +145.7% |
| Contains more CarbsCarbs | +317.1% |
~equal in
Water
~82.75g