Spinach raw vs. Corn raw — In-Depth Nutrition Comparison
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The main differences between spinach raw and corn raw
- Spinach raw is richer in vitamin K, vitamin A, folate, manganese, iron, vitamin C, vitamin E, vitamin B2, and magnesium, yet corn raw is richer in vitamin B5.
- Daily need coverage for vitamin K for spinach raw is 402% higher.
- Spinach raw contains 50 times more vitamin A than corn raw. Spinach raw contains 9377IU of vitamin A, while corn raw contains 187IU.
- Spinach raw has a lower glycemic index than corn raw.
Food types used in this article are Spinach, raw and Corn, sweet, yellow, raw.
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 | +113.5% |
| Contains more CalciumCalcium | +4850% |
| Contains more PotassiumPotassium | +106.7% |
| Contains more IronIron | +421.2% |
| Contains more CopperCopper | +140.7% |
| Contains more ZincZinc | +15.2% |
| Contains more ManganeseManganese | +450.3% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more PhosphorusPhosphorus | +81.6% |
| Contains less SodiumSodium | -81% |
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 CVitamin C | +313.2% |
| Contains more Vitamin AVitamin A | +5111.1% |
| Contains more Vitamin EVitamin E | +2800% |
| Contains more Vitamin B2Vitamin B2 | +243.6% |
| Contains more Vitamin B6Vitamin B6 | +109.7% |
| Contains more Vitamin KVitamin K | +160866.7% |
| Contains more FolateFolate | +361.9% |
| Contains more Vitamin B1Vitamin B1 | +98.7% |
| Contains more Vitamin B3Vitamin B3 | +144.5% |
| Contains more Vitamin B5Vitamin B5 | +1003.1% |
| Contains more CholineCholine | +19.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 0.3µg | 402% |
| Vitamin A | 469µg | 9µg | 51% |
| Folate | 194µg | 42µg | 38% |
| Manganese | 0.897mg | 0.163mg | 32% |
| Iron | 2.71mg | 0.52mg | 27% |
| Vitamin C | 28.1mg | 6.8mg | 24% |
| Vitamin B5 | 0.065mg | 0.717mg | 13% |
| Vitamin E | 2.03mg | 0.07mg | 13% |
| Magnesium | 79mg | 37mg | 10% |
| Calcium | 99mg | 2mg | 10% |
| Vitamin B2 | 0.189mg | 0.055mg | 10% |
| Potassium | 558mg | 270mg | 8% |
| Vitamin B6 | 0.195mg | 0.093mg | 8% |
| Copper | 0.13mg | 0.054mg | 8% |
| Vitamin B3 | 0.724mg | 1.77mg | 7% |
| Vitamin B1 | 0.078mg | 0.155mg | 6% |
| Phosphorus | 49mg | 89mg | 6% |
| Carbs | 3.63g | 18.7g | 5% |
| Calories | 23kcal | 86kcal | 3% |
| Sodium | 79mg | 15mg | 3% |
| Fructose | 0.15g | 1.94g | 2% |
| Polyunsaturated fat | 0.165g | 0.487g | 2% |
| Starch | 5.7g | 2% | |
| Protein | 2.86g | 3.27g | 1% |
| Fiber | 2.2g | 2g | 1% |
| Fats | 0.39g | 1.35g | 1% |
| Choline | 19.3mg | 23mg | 1% |
| Saturated fat | 0.063g | 0.325g | 1% |
| Monounsaturated fat | 0.01g | 0.432g | 1% |
| Selenium | 1µg | 0.6µg | 1% |
| Zinc | 0.53mg | 0.46mg | 1% |
| Net carbs | 1.43g | 16.7g | N/A |
| Sugar | 0.42g | 6.26g | N/A |
| Tryptophan | 0.039mg | 0.023mg | 0% |
| Threonine | 0.122mg | 0.129mg | 0% |
| Isoleucine | 0.147mg | 0.129mg | 0% |
| Leucine | 0.223mg | 0.348mg | 0% |
| Lysine | 0.174mg | 0.137mg | 0% |
| Methionine | 0.053mg | 0.067mg | 0% |
| Phenylalanine | 0.129mg | 0.15mg | 0% |
| Valine | 0.161mg | 0.185mg | 0% |
| Histidine | 0.064mg | 0.089mg | 0% |
| Omega-3 - ALA | 0.014g | N/A | |
| Omega-6 - Linoleic acid | 0.468g | N/A |
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:
3.27 g
Fats:
1.35 g
Carbs:
18.7 g
Water:
76.05 g
Other:
0.63 g
| Contains more WaterWater | +20.2% |
| Contains more OtherOther | +173% |
| Contains more ProteinProtein | +14.3% |
| Contains more FatsFats | +246.2% |
| Contains more CarbsCarbs | +415.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.325 g
Monounsaturated fat:
Mono. Fat
0.432 g
Polyunsaturated fat:
Poly. Fat
0.487 g
| Contains less Sat. FatSaturated fat | -80.6% |
| Contains more Mono. FatMonounsaturated fat | +4220% |
| Contains more Poly. FatPolyunsaturated fat | +195.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
5.7 g
Sucrose:
0.89 g
Glucose:
3.43 g
Fructose:
1.94 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +1171.4% |
| Contains more GlucoseGlucose | +3018.2% |
| Contains more FructoseFructose | +1193.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g