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  6. Spinach raw vs. Merlot

Spinach raw vs. Merlot — In-Depth Nutrition Comparison

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How are Spinach raw and Merlot different?

  • Spinach raw has more Folate, Manganese, Vitamin C, Iron, Magnesium, Copper, Potassium, Vitamin B2, Vitamin B6, and Calcium than Merlot.
  • Daily need coverage for Folate from Spinach raw is 48% higher.

Spinach, raw and Alcoholic Beverage, wine, table, red, Merlot are the varieties used in this article.

Infographic

Spinach raw vs Merlot 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.
Spinach raw
Spinach raw
9
:
1
Merlot
Merlot
Contains more Calcium +1137.5%
Contains more Iron +489.1%
Contains more Magnesium +558.3%
Contains more Phosphorus +113%
Contains more Potassium +339.4%
Contains more Zinc +278.6%
Contains more Copper +1081.8%
Contains more Manganese +579.5%
Contains more Selenium +400%
Contains less Sodium -94.9%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Merlot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 18% 9% 10% 12% 1% 4% 4% 18% 2%
Contains more Calcium +1137.5%
Contains more Iron +489.1%
Contains more Magnesium +558.3%
Contains more Phosphorus +113%
Contains more Potassium +339.4%
Contains more Zinc +278.6%
Contains more Copper +1081.8%
Contains more Manganese +579.5%
Contains more Selenium +400%
Contains less Sodium -94.9%

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.
Spinach raw
Spinach raw
11
:
0
Merlot
Merlot
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1460%
Contains more Vitamin B2 +509.7%
Contains more Vitamin B3 +223.2%
Contains more Vitamin B5 +116.7%
Contains more Vitamin B6 +242.1%
Contains more Folate +19300%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Merlot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 2% 8% 5% 2% 14% 1% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1460%
Contains more Vitamin B2 +509.7%
Contains more Vitamin B3 +223.2%
Contains more Vitamin B5 +116.7%
Contains more Vitamin B6 +242.1%
Contains more Folate +19300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
4
:
1
Merlot
Merlot
Contains more Protein +3985.7%
Contains more Fats +∞%
Contains more Carbs +44.6%
Contains more Other +529.7%
Equal in Water - 86.59
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Merlot
3% 87% 11%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.51 g
Water: 86.59 g
Other: 10.83 g
Contains more Protein +3985.7%
Contains more Fats +∞%
Contains more Carbs +44.6%
Contains more Other +529.7%
Equal in Water - 86.59

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 Merlot
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Spinach raw Merlot Opinion
Net carbs 1.43g 2.51g Merlot
Protein 2.86g 0.07g Spinach raw
Fats 0.39g 0g Spinach raw
Carbs 3.63g 2.51g Spinach raw
Calories 23kcal 83kcal Merlot
Fructose 0.15g Spinach raw
Sugar 0.42g 0.62g Spinach raw
Fiber 2.2g 0g Spinach raw
Calcium 99mg 8mg Spinach raw
Iron 2.71mg 0.46mg Spinach raw
Magnesium 79mg 12mg Spinach raw
Phosphorus 49mg 23mg Spinach raw
Potassium 558mg 127mg Spinach raw
Sodium 79mg 4mg Merlot
Zinc 0.53mg 0.14mg Spinach raw
Copper 0.13mg 0.011mg Spinach raw
Manganese 0.897mg 0.132mg Spinach raw
Selenium 1µg 0.2µg Spinach raw
Vitamin A 9377IU Spinach raw
Vitamin A RAE 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.005mg Spinach raw
Vitamin B2 0.189mg 0.031mg Spinach raw
Vitamin B3 0.724mg 0.224mg Spinach raw
Vitamin B5 0.065mg 0.03mg Spinach raw
Vitamin B6 0.195mg 0.057mg Spinach raw
Folate 194µg 1µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.063g Merlot
Monounsaturated Fat 0.01g Spinach raw
Polyunsaturated fat 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Merlot
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
181%
Spinach raw
2%
Merlot
Minerals Daily Need Coverage Score
45%
Spinach raw
8%
Merlot

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.2g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
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?
Merlot
Merlot contains less Sodium (difference - 75mg)
Which food is lower in Cholesterol?
Merlot
Merlot is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Merlot
Merlot is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Merlot
Merlot is lower in glycemic index (difference - 17)

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. Merlot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171925/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.