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  6. Spinach raw vs. Malt

Spinach raw vs. Malt — In-Depth Nutrition Comparison

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A recap on differences between spinach raw and malt

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, vitamin E, and vitamin B6, yet malt is higher in vitamin B12.
  • Spinach raw covers your daily vitamin K needs 402% more than malt.
  • Spinach raw contains 281 times more vitamin C than malt. While spinach raw contains 28.1mg of vitamin C, malt contains only 0.1mg.
  • The glycemic index of spinach raw is lower.

Food varieties used in this article are Spinach, raw and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk.

Infographic

Spinach raw vs Malt 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%
Malt
Malt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
Contains more MagnesiumMagnesium +426.7%
Contains more PotassiumPotassium +224.4%
Contains more IronIron +1190.5%
Contains more CopperCopper +251.4%
Contains more ZincZinc +29.3%
Contains more ManganeseManganese +1021.3%
Contains more PhosphorusPhosphorus +85.7%
Contains less SodiumSodium -24.1%
Contains more SeleniumSelenium +440%
~equal in Calcium ~98mg

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%
Malt
Malt
2
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Contains more Vitamin CVitamin C +28000%
Contains more Vitamin AVitamin A +1703.8%
Contains more Vitamin EVitamin E +3283.3%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B3Vitamin B3 +179.5%
Contains more Vitamin B6Vitamin B6 +323.9%
Contains more Vitamin KVitamin K +160866.7%
Contains more FolateFolate +2055.6%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +444.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.184mg

All nutrients comparison - raw data values

Nutrient Spinach raw Malt DV% diff.
Vitamin K 482.9µg 0.3µg 402%
Vitamin A 469µg 26µg 49%
Folate 194µg 9µg 46%
Manganese 0.897mg 0.08mg 36%
Vitamin C 28.1mg 0.1mg 31%
Iron 2.71mg 0.21mg 31%
Vitamin B12 0µg 0.42µg 18%
Magnesium 79mg 15mg 15%
Vitamin E 2.03mg 0.06mg 13%
Potassium 558mg 172mg 11%
Vitamin B6 0.195mg 0.046mg 11%
Copper 0.13mg 0.037mg 10%
Selenium 1µg 5.4µg 8%
Saturated fat 0.063g 1.883g 8%
Fiber 2.2g 0.5g 7%
Vitamin B5 0.065mg 0.354mg 6%
Phosphorus 49mg 91mg 6%
Choline 19.3mg 4%
Fats 0.39g 3.29g 4%
Cholesterol 0mg 10mg 3%
Carbs 3.63g 11.2g 3%
Vitamin B3 0.724mg 0.259mg 3%
Calories 23kcal 85kcal 3%
Monounsaturated fat 0.01g 0.827g 2%
Vitamin B1 0.078mg 0.054mg 2%
Caffeine 0mg 3mg 1%
Protein 2.86g 3.37g 1%
Sodium 79mg 60mg 1%
Zinc 0.53mg 0.41mg 1%
Net carbs 1.43g 10.7g N/A
Calcium 99mg 98mg 0%
Sugar 0.42g 6.68g N/A
Vitamin B2 0.189mg 0.184mg 0%
Polyunsaturated fat 0.165g 0.208g 0%
Tryptophan 0.039mg 0.074mg 0%
Threonine 0.122mg 0.143mg 0%
Isoleucine 0.147mg 0.165mg 0%
Leucine 0.223mg 0.268mg 0%
Lysine 0.174mg 0.142mg 0%
Methionine 0.053mg 0.074mg 0%
Phenylalanine 0.129mg 0.15mg 0%
Valine 0.161mg 0.193mg 0%
Histidine 0.064mg 0.077mg 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
Malt
Malt
3
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more WaterWater +12.4%
Contains more OtherOther +115%
Contains more ProteinProtein +17.8%
Contains more FatsFats +743.6%
Contains more CarbsCarbs +208.5%

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
Malt
Malt
2
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +8170%
Contains more Poly. FatPolyunsaturated fat +26.1%

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.