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  6. Spinach raw vs. Marmalade

Spinach raw vs. Marmalade — In-Depth Nutrition Comparison

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Significant differences between spinach raw and marmalade

  • 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 marmalade.
  • Spinach raw covers your daily vitamin K needs 402% more than marmalade.
  • Marmalade has 151 times less vitamin A than spinach raw. Spinach raw has 9377IU of vitamin A, while marmalade has 62IU.
  • Marmalade has a higher glycemic index. The glycemic index of marmalade is 43, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Spinach, raw and Marmalade, orange.

Infographic

Spinach raw vs Marmalade 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% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +3850%
Contains more CalciumCalcium +160.5%
Contains more PotassiumPotassium +1408.1%
Contains more IronIron +1706.7%
Contains more CopperCopper +44.4%
Contains more ZincZinc +1225%
Contains more PhosphorusPhosphorus +1125%
Contains more ManganeseManganese +4385%
Contains more SeleniumSelenium +66.7%
Contains less SodiumSodium -29.1%

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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin CVitamin C +485.4%
Contains more Vitamin AVitamin A +15533.3%
Contains more Vitamin EVitamin E +3283.3%
Contains more Vitamin B1Vitamin B1 +1460%
Contains more Vitamin B2Vitamin B2 +656%
Contains more Vitamin B3Vitamin B3 +1292.3%
Contains more Vitamin B5Vitamin B5 +333.3%
Contains more Vitamin B6Vitamin B6 +926.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2055.6%
Contains more CholineCholine +543.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Marmalade DV% diff.
Vitamin K 482.9µg 0µg 402%
Vitamin A 469µg 3µg 52%
Folate 194µg 9µg 46%
Manganese 0.897mg 0.02mg 38%
Iron 2.71mg 0.15mg 32%
Vitamin C 28.1mg 4.8mg 26%
Carbs 3.63g 66.3g 21%
Magnesium 79mg 2mg 18%
Potassium 558mg 37mg 15%
Vitamin B6 0.195mg 0.019mg 14%
Vitamin B2 0.189mg 0.025mg 13%
Vitamin E 2.03mg 0.06mg 13%
Calories 23kcal 246kcal 11%
Vitamin B1 0.078mg 0.005mg 6%
Phosphorus 49mg 4mg 6%
Fiber 2.2g 0.7g 6%
Calcium 99mg 38mg 6%
Protein 2.86g 0.3g 5%
Vitamin B3 0.724mg 0.052mg 4%
Zinc 0.53mg 0.04mg 4%
Copper 0.13mg 0.09mg 4%
Choline 19.3mg 3mg 3%
Vitamin B5 0.065mg 0.015mg 1%
Selenium 1µg 0.6µg 1%
Fats 0.39g 0g 1%
Sodium 79mg 56mg 1%
Polyunsaturated fat 0.165g 0g 1%
Net carbs 1.43g 65.6g N/A
Sugar 0.42g 60g N/A
Saturated fat 0.063g 0g 0%
Monounsaturated fat 0.01g 0g 0%
Tryptophan 0.039mg 0.003mg 0%
Threonine 0.122mg 0.005mg 0%
Isoleucine 0.147mg 0.008mg 0%
Leucine 0.223mg 0.007mg 0%
Lysine 0.174mg 0.015mg 0%
Methionine 0.053mg 0.006mg 0%
Phenylalanine 0.129mg 0.01mg 0%
Valine 0.161mg 0.013mg 0%
Histidine 0.064mg 0.006mg 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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +853.3%
Contains more FatsFats +∞%
Contains more WaterWater +175.3%
Contains more OtherOther +760%
Contains more CarbsCarbs +1726.4%

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.