Spinach raw vs. Mulberry — In-Depth Nutrition Comparison
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What are the differences between spinach raw and mulberries?
- Spinach raw is higher in vitamin K, vitamin A, folate, magnesium, vitamin B6, iron, potassium, copper, and vitamin E, yet mulberries are higher in vitamin C.
- Spinach raw's daily need coverage for vitamin K is 396% more.
- Spinach raw has 375 times more vitamin A than mulberries. While spinach raw has 9377IU of vitamin A, mulberries have only 25IU.
We used Spinach, raw and Mulberries, raw types in this article.
Infographic
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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 | +338.9% |
| Contains more CalciumCalcium | +153.8% |
| Contains more PotassiumPotassium | +187.6% |
| Contains more IronIron | +46.5% |
| Contains more CopperCopper | +116.7% |
| Contains more ZincZinc | +341.7% |
| Contains more PhosphorusPhosphorus | +28.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +66.7% |
| Contains less SodiumSodium | -87.3% |
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 AVitamin A | +46800% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B1Vitamin B1 | +169% |
| Contains more Vitamin B2Vitamin B2 | +87.1% |
| Contains more Vitamin B3Vitamin B3 | +16.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +290% |
| Contains more Vitamin KVitamin K | +6091% |
| Contains more FolateFolate | +3133.3% |
| Contains more CholineCholine | +56.9% |
| Contains more Vitamin CVitamin C | +29.5% |
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:
1.44 g
Fats:
0.39 g
Carbs:
9.8 g
Water:
87.68 g
Other:
0.69 g
| Contains more ProteinProtein | +98.6% |
| Contains more OtherOther | +149.3% |
| Contains more CarbsCarbs | +170% |
~equal in
Fats
~0.39g
~equal in
Water
~87.68g
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
0.027 g
Monounsaturated fat:
Mono. Fat
0.041 g
Polyunsaturated fat:
Poly. Fat
0.207 g
| Contains less Sat. FatSaturated fat | -57.1% |
| Contains more Mono. FatMonounsaturated fat | +310% |
| Contains more Poly. FatPolyunsaturated fat | +25.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 7.8µg | 396% |
| Vitamin A | 469µg | 1µg | 52% |
| Folate | 194µg | 6µg | 47% |
| Manganese | 0.897mg | 39% | |
| Magnesium | 79mg | 18mg | 15% |
| Vitamin B6 | 0.195mg | 0.05mg | 11% |
| Potassium | 558mg | 194mg | 11% |
| Iron | 2.71mg | 1.85mg | 11% |
| Vitamin C | 28.1mg | 36.4mg | 9% |
| Vitamin E | 2.03mg | 0.87mg | 8% |
| Copper | 0.13mg | 0.06mg | 8% |
| Vitamin B2 | 0.189mg | 0.101mg | 7% |
| Calcium | 99mg | 39mg | 6% |
| Vitamin B1 | 0.078mg | 0.029mg | 4% |
| Zinc | 0.53mg | 0.12mg | 4% |
| Sodium | 79mg | 10mg | 3% |
| Protein | 2.86g | 1.44g | 3% |
| Phosphorus | 49mg | 38mg | 2% |
| Carbs | 3.63g | 9.8g | 2% |
| Fiber | 2.2g | 1.7g | 2% |
| Vitamin B5 | 0.065mg | 1% | |
| Choline | 19.3mg | 12.3mg | 1% |
| Calories | 23kcal | 43kcal | 1% |
| Vitamin B3 | 0.724mg | 0.62mg | 1% |
| Selenium | 1µg | 0.6µg | 1% |
| Fats | 0.39g | 0.39g | 0% |
| Net carbs | 1.43g | 8.1g | N/A |
| Sugar | 0.42g | 8.1g | N/A |
| Saturated fat | 0.063g | 0.027g | 0% |
| Monounsaturated fat | 0.01g | 0.041g | 0% |
| Polyunsaturated fat | 0.165g | 0.207g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
45%
16%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 7.68g)
Which food is cheaper?
Spinach raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Mulberry contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Mulberry is lower in Saturated fat (difference - 0.036g)
Which food is lower in glycemic index?
Mulberry is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)