Spinach raw vs. Mixed nuts — In-Depth Nutrition Comparison
Compare
The main differences between spinach raw and mixed nuts
- Spinach raw is richer in vitamin K and vitamin A, yet mixed nuts are richer in copper, selenium, phosphorus, manganese, vitamin B3, vitamin E, and magnesium.
- Daily need coverage for vitamin K for spinach raw is 398% higher.
- Spinach raw contains 3126 times more vitamin A than mixed nuts. Spinach raw contains 9377IU of vitamin A, while mixed nuts contain 3IU.
- Spinach raw contains less saturated fat.
Food types used in this article are Spinach, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
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 MagnesiumMagnesium | +189.9% |
| Contains more CalciumCalcium | +18.2% |
| Contains more PotassiumPotassium | +13.3% |
| Contains more CopperCopper | +597.7% |
| Contains more ZincZinc | +534% |
| Contains more PhosphorusPhosphorus | +830.6% |
| Contains less SodiumSodium | -93.7% |
| Contains more ManganeseManganese | +127.4% |
| Contains more SeleniumSelenium | +3290% |
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.
| Contains more Vitamin CVitamin C | +5520% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +8371.9% |
| Contains more FolateFolate | +133.7% |
| Contains more Vitamin EVitamin E | +285.2% |
| Contains more Vitamin B1Vitamin B1 | +142.3% |
| Contains more Vitamin B3Vitamin B3 | +964.8% |
| Contains more Vitamin B5Vitamin B5 | +1653.8% |
| Contains more Vitamin B6Vitamin B6 | +80.5% |
| Contains more CholineCholine | +169.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more WaterWater | +4294.2% |
| Contains more ProteinProtein | +600.7% |
| Contains more FatsFats | +13733.3% |
| Contains more CarbsCarbs | +479.9% |
| Contains more OtherOther | +67.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +284780% |
| Contains more Poly. FatPolyunsaturated fat | +8755.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
4.2 g
Sucrose:
4.15 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +5828.6% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 5.7µg | 398% |
| Polyunsaturated fat | 0.165g | 14.612g | 96% |
| Copper | 0.13mg | 0.907mg | 86% |
| Fats | 0.39g | 53.95g | 82% |
| Monounsaturated fat | 0.01g | 28.488g | 71% |
| Selenium | 1µg | 33.9µg | 60% |
| Phosphorus | 49mg | 456mg | 58% |
| Vitamin A | 469µg | 0µg | 52% |
| Manganese | 0.897mg | 2.04mg | 50% |
| Vitamin B3 | 0.724mg | 7.709mg | 44% |
| Saturated fat | 0.063g | 8.711g | 39% |
| Vitamin E | 2.03mg | 7.82mg | 39% |
| Magnesium | 79mg | 229mg | 36% |
| Protein | 2.86g | 20.04g | 34% |
| Vitamin C | 28.1mg | 0.5mg | 31% |
| Calories | 23kcal | 607kcal | 29% |
| Folate | 194µg | 83µg | 28% |
| Zinc | 0.53mg | 3.36mg | 26% |
| Vitamin B5 | 0.065mg | 1.14mg | 22% |
| Fiber | 2.2g | 7g | 19% |
| Vitamin B6 | 0.195mg | 0.352mg | 12% |
| Vitamin B1 | 0.078mg | 0.189mg | 9% |
| Carbs | 3.63g | 21.05g | 6% |
| Choline | 19.3mg | 52mg | 6% |
| Sodium | 79mg | 5mg | 3% |
| Potassium | 558mg | 632mg | 2% |
| Calcium | 99mg | 117mg | 2% |
| Starch | 4.2g | 2% | |
| Iron | 2.71mg | 2.61mg | 1% |
| Vitamin B2 | 0.189mg | 0.196mg | 1% |
| Net carbs | 1.43g | 14.05g | N/A |
| Sugar | 0.42g | 4.15g | N/A |
| Trans fat | 0g | 0.055g | N/A |
| Tryptophan | 0.039mg | 0.22mg | 0% |
| Threonine | 0.122mg | 0.703mg | 0% |
| Isoleucine | 0.147mg | 0.826mg | 0% |
| Leucine | 0.223mg | 1.656mg | 0% |
| Lysine | 0.174mg | 0.782mg | 0% |
| Methionine | 0.053mg | 0.283mg | 0% |
| Phenylalanine | 0.129mg | 1.182mg | 0% |
| Valine | 0.161mg | 1.001mg | 0% |
| Histidine | 0.064mg | 0.572mg | 0% |
| Fructose | 0.15g | 0g | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
137%
50%
Minerals Daily Need Coverage Score
45%
139%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 3.73g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 8.648g)
Which food is cheaper?
Spinach raw is cheaper (difference - $2.8)
Which food contains less Sodium?
Mixed nuts contains less Sodium (difference - 74mg)
Which food is lower in glycemic index?
Mixed nuts is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Mixed nuts is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.