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Spinach raw vs. Mango — In-Depth Nutrition Comparison

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Summary of differences between Spinach raw and Mango

  • Spinach raw has more Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Magnesium, Vitamin B2, Potassium, and Calcium, however, Mango is higher in Vitamin C.
  • Spinach raw covers your daily need of Vitamin K 399% more than Mango.
  • Spinach raw has 17 times more Iron than Mango. While Spinach raw has 2.71mg of Iron, Mango has only 0.16mg.

These are the specific foods used in this comparison Spinach, raw and Mangos, raw.

Infographic

Spinach raw vs Mango 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.
Contains more Calcium +800%
Contains more Iron +1593.8%
Contains more Magnesium +690%
Contains more Phosphorus +250%
Contains more Potassium +232.1%
Contains more Zinc +488.9%
Contains more Copper +17.1%
Contains more Manganese +1323.8%
Contains more Selenium +66.7%
Contains less Sodium -98.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +800%
Contains more Iron +1593.8%
Contains more Magnesium +690%
Contains more Phosphorus +250%
Contains more Potassium +232.1%
Contains more Zinc +488.9%
Contains more Copper +17.1%
Contains more Manganese +1323.8%
Contains more Selenium +66.7%
Contains less Sodium -98.7%

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.
:
2
Mango
Contains more Vitamin A +766.6%
Contains more Vitamin E +125.6%
Contains more Vitamin B1 +178.6%
Contains more Vitamin B2 +397.4%
Contains more Vitamin B6 +63.9%
Contains more Folate +351.2%
Contains more Choline +153.9%
Contains more Vitamin K +11397.6%
Contains more Vitamin C +29.5%
Contains more Vitamin B5 +203.1%
Equal in Vitamin B3 - 0.669
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 5% 11%
Contains more Vitamin A +766.6%
Contains more Vitamin E +125.6%
Contains more Vitamin B1 +178.6%
Contains more Vitamin B2 +397.4%
Contains more Vitamin B6 +63.9%
Contains more Folate +351.2%
Contains more Choline +153.9%
Contains more Vitamin K +11397.6%
Contains more Vitamin C +29.5%
Contains more Vitamin B5 +203.1%
Equal in Vitamin B3 - 0.669

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +248.8%
Contains more Other +377.8%
Contains more Carbs +312.7%
Equal in Fats - 0.38
Equal in Water - 83.46
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +248.8%
Contains more Other +377.8%
Contains more Carbs +312.7%
Equal in Fats - 0.38
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -31.5%
Contains more Polyunsaturated fat +132.4%
Contains more Monounsaturated Fat +1300%
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -31.5%
Contains more Polyunsaturated fat +132.4%
Contains more Monounsaturated Fat +1300%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Galactose +∞%
Contains more Sucrose +9857.1%
Contains more Glucose +1727.3%
Contains more Fructose +3020%
16% 26% 35% 23%
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
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Sucrose +9857.1%
Contains more Glucose +1727.3%
Contains more Fructose +3020%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Mango
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Mango Opinion
Net carbs 1.43g 13.38g Mango
Protein 2.86g 0.82g Spinach raw
Fats 0.39g 0.38g Spinach raw
Carbs 3.63g 14.98g Mango
Calories 23kcal 60kcal Mango
Fructose 0.15g 4.68g Mango
Sugar 0.42g 13.66g Spinach raw
Fiber 2.2g 1.6g Spinach raw
Calcium 99mg 11mg Spinach raw
Iron 2.71mg 0.16mg Spinach raw
Magnesium 79mg 10mg Spinach raw
Phosphorus 49mg 14mg Spinach raw
Potassium 558mg 168mg Spinach raw
Sodium 79mg 1mg Mango
Zinc 0.53mg 0.09mg Spinach raw
Copper 0.13mg 0.111mg Spinach raw
Manganese 0.897mg 0.063mg Spinach raw
Selenium 1µg 0.6µg Spinach raw
Vitamin A 9377IU 1082IU Spinach raw
Vitamin A RAE 469µg 54µg Spinach raw
Vitamin E 2.03mg 0.9mg Spinach raw
Vitamin C 28.1mg 36.4mg Mango
Vitamin B1 0.078mg 0.028mg Spinach raw
Vitamin B2 0.189mg 0.038mg Spinach raw
Vitamin B3 0.724mg 0.669mg Spinach raw
Vitamin B5 0.065mg 0.197mg Mango
Vitamin B6 0.195mg 0.119mg Spinach raw
Folate 194µg 43µg Spinach raw
Choline 19.3mg 7.6mg Spinach raw
Vitamin K 482.9µg 4.2µg Spinach raw
Tryptophan 0.039mg 0.013mg Spinach raw
Threonine 0.122mg 0.031mg Spinach raw
Isoleucine 0.147mg 0.029mg Spinach raw
Leucine 0.223mg 0.05mg Spinach raw
Lysine 0.174mg 0.066mg Spinach raw
Methionine 0.053mg 0.008mg Spinach raw
Phenylalanine 0.129mg 0.027mg Spinach raw
Valine 0.161mg 0.042mg Spinach raw
Histidine 0.064mg 0.019mg Spinach raw
Saturated Fat 0.063g 0.092g Spinach raw
Monounsaturated Fat 0.01g 0.14g Mango
Polyunsaturated fat 0.165g 0.071g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
168%
Spinach raw
25%
Mango
Minerals Daily Need Coverage Score
45%
Spinach raw
9%
Mango

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 13.24g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 19)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.1)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 78mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.