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  6. Spinach raw vs. Minestrone

Spinach raw vs. Minestrone — In-Depth Nutrition Comparison

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What are the differences between spinach raw and minestrone?

  • Spinach raw is richer than minestrone in vitamin A, folate, manganese, vitamin C, iron, magnesium, vitamin B2, potassium, vitamin B6, and copper.
  • Spinach raw's daily need coverage for vitamin A is 168% more.
  • Spinach raw has 56 times more vitamin C than minestrone. While spinach raw has 28.1mg of vitamin C, minestrone has only 0.5mg.
  • The glycemic index of spinach raw is lower.

We used Spinach, raw and Soup, minestrone, canned, prepared with equal volume water types in this article.

Infographic

Spinach raw vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +2533.3%
Contains more CalciumCalcium +607.1%
Contains more PotassiumPotassium +329.2%
Contains more IronIron +613.2%
Contains more CopperCopper +154.9%
Contains more ZincZinc +71%
Contains more PhosphorusPhosphorus +113%
Contains less SodiumSodium -68.9%
Contains more ManganeseManganese +490.1%
Contains more SeleniumSelenium +∞%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +5520%
Contains more Vitamin AVitamin A +857.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +254.5%
Contains more Vitamin B2Vitamin B2 +950%
Contains more Vitamin B3Vitamin B3 +85.2%
Contains more Vitamin B6Vitamin B6 +375.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1193.3%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +115.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Minestrone DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 49µg 47%
Folate 194µg 15µg 45%
Manganese 0.897mg 0.152mg 32%
Vitamin C 28.1mg 0.5mg 31%
Iron 2.71mg 0.38mg 29%
Magnesium 79mg 3mg 18%
Vitamin E 2.03mg 14%
Vitamin B2 0.189mg 0.018mg 13%
Potassium 558mg 130mg 13%
Vitamin B6 0.195mg 0.041mg 12%
Copper 0.13mg 0.051mg 9%
Calcium 99mg 14mg 9%
Sodium 79mg 254mg 8%
Fiber 2.2g 0.4g 7%
Vitamin B1 0.078mg 0.022mg 5%
Phosphorus 49mg 23mg 4%
Choline 19.3mg 4%
Zinc 0.53mg 0.31mg 2%
Selenium 1µg 2%
Protein 2.86g 1.77g 2%
Polyunsaturated fat 0.165g 0.46g 2%
Vitamin B3 0.724mg 0.391mg 2%
Vitamin B5 0.065mg 0.14mg 2%
Saturated fat 0.063g 0.23g 1%
Monounsaturated fat 0.01g 0.29g 1%
Calories 23kcal 34kcal 1%
Fats 0.39g 1.04g 1%
Carbs 3.63g 4.66g 0%
Net carbs 1.43g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 0.42g N/A
Tryptophan 0.039mg 0.013mg 0%
Threonine 0.122mg 0.043mg 0%
Isoleucine 0.147mg 0.054mg 0%
Leucine 0.223mg 0.098mg 0%
Lysine 0.174mg 0.076mg 0%
Methionine 0.053mg 0.018mg 0%
Phenylalanine 0.129mg 0.064mg 0%
Valine 0.161mg 0.074mg 0%
Histidine 0.064mg 0.03mg 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% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +61.6%
Contains more OtherOther +43.3%
Contains more FatsFats +166.7%
Contains more CarbsCarbs +28.4%
~equal in Water ~91.33g

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -72.6%
Contains more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +178.8%

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.