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  6. Spinach raw vs. Marshmallow

Spinach raw vs. Marshmallow — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and marshmallow

  • Marshmallow has less vitamin K, vitamin A, folate, manganese, vitamin C, iron, magnesium, potassium, vitamin B6, and vitamin B2 than spinach raw.
  • Spinach raw covers your daily need for vitamin K, 402% more than marshmallow.
  • The glycemic index of marshmallow is higher.

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

Infographic

Spinach raw vs Marshmallow 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% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +3850%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +11060%
Contains more IronIron +1078.3%
Contains more CopperCopper +34%
Contains more ZincZinc +1225%
Contains more PhosphorusPhosphorus +512.5%
Contains more ManganeseManganese +11112.5%
Contains more SeleniumSelenium +70%
~equal in Sodium ~80mg

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 0% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7700%
Contains more Vitamin B2Vitamin B2 +18800%
Contains more Vitamin B3Vitamin B3 +828.2%
Contains more Vitamin B5Vitamin B5 +1200%
Contains more Vitamin B6Vitamin B6 +6400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +19300%
Contains more CholineCholine +19200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Marshmallow DV% diff.
Vitamin K 482.9µg 0µg 402%
Vitamin A 469µg 0µg 52%
Folate 194µg 1µg 48%
Manganese 0.897mg 0.008mg 39%
Vitamin C 28.1mg 0mg 31%
Iron 2.71mg 0.23mg 31%
Carbs 3.63g 81.3g 26%
Magnesium 79mg 2mg 18%
Potassium 558mg 5mg 16%
Calories 23kcal 318kcal 15%
Vitamin B6 0.195mg 0.003mg 15%
Vitamin B2 0.189mg 0.001mg 14%
Vitamin E 2.03mg 0mg 14%
Calcium 99mg 3mg 10%
Fiber 2.2g 0.1g 8%
Vitamin B1 0.078mg 0.001mg 6%
Phosphorus 49mg 8mg 6%
Zinc 0.53mg 0.04mg 4%
Copper 0.13mg 0.097mg 4%
Vitamin B3 0.724mg 0.078mg 4%
Choline 19.3mg 0.1mg 3%
Protein 2.86g 1.8g 2%
Polyunsaturated fat 0.165g 0.047g 1%
Selenium 1µg 1.7µg 1%
Vitamin B5 0.065mg 0.005mg 1%
Fats 0.39g 0.2g 0%
Net carbs 1.43g 81.2g N/A
Sugar 0.42g 57.56g N/A
Sodium 79mg 80mg 0%
Saturated fat 0.063g 0.056g 0%
Monounsaturated fat 0.01g 0.08g 0%
Tryptophan 0.039mg 0mg 0%
Threonine 0.122mg 0.035mg 0%
Isoleucine 0.147mg 0.028mg 0%
Leucine 0.223mg 0.066mg 0%
Lysine 0.174mg 0.077mg 0%
Methionine 0.053mg 0.015mg 0%
Phenylalanine 0.129mg 0.042mg 0%
Valine 0.161mg 0.05mg 0%
Histidine 0.064mg 0.017mg 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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +58.9%
Contains more FatsFats +95%
Contains more WaterWater +457.3%
Contains more OtherOther +473.3%
Contains more CarbsCarbs +2139.7%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Poly. FatPolyunsaturated fat +251.1%
Contains less Sat. FatSaturated fat -11.1%
Contains more Mono. FatMonounsaturated fat +700%

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.