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  6. Spinach raw vs. Mussels

Spinach raw vs. Mussels — In-Depth Nutrition Comparison

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Important differences between spinach raw and mussels

  • Spinach raw has more vitamin A and folate; however, mussels has more vitamin B12, manganese, selenium, iron, phosphorus, zinc, and vitamin B1.
  • Mussels's daily need coverage for vitamin B12 is 1000% more.
  • Spinach raw has 31 times more vitamin A than mussels. Spinach raw has 9377IU of vitamin A, while mussels has 304IU.
  • Mussels has a higher glycemic index than spinach raw.

The food varieties used in the comparison are Spinach, raw and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Spinach raw vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +113.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +108.2%
Contains less SodiumSodium -78.6%
Contains more IronIron +148%
Contains more CopperCopper +14.6%
Contains more ZincZinc +403.8%
Contains more PhosphorusPhosphorus +481.6%
Contains more ManganeseManganese +658.1%
Contains more SeleniumSelenium +8860%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin CVitamin C +106.6%
Contains more Vitamin AVitamin A +415.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +95%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +155.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +284.6%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +314.4%
Contains more Vitamin B5Vitamin B5 +1361.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spinach raw Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Vitamin K 482.9µg 402%
Manganese 0.897mg 6.8mg 257%
Selenium 1µg 89.6µg 161%
Iron 2.71mg 6.72mg 50%
Vitamin A 469µg 91µg 42%
Protein 2.86g 23.8g 42%
Phosphorus 49mg 285mg 34%
Folate 194µg 76µg 30%
Vitamin B1 0.078mg 0.3mg 19%
Cholesterol 0mg 56mg 19%
Zinc 0.53mg 2.67mg 19%
Vitamin B2 0.189mg 0.42mg 18%
Vitamin B5 0.065mg 0.95mg 18%
Vitamin C 28.1mg 13.6mg 16%
Vitamin E 2.03mg 14%
Vitamin B3 0.724mg 3mg 14%
Sodium 79mg 369mg 13%
Magnesium 79mg 37mg 10%
Fiber 2.2g 0g 9%
Potassium 558mg 268mg 9%
Polyunsaturated fat 0.165g 1.212g 7%
Vitamin B6 0.195mg 0.1mg 7%
Calories 23kcal 172kcal 7%
Calcium 99mg 33mg 7%
Fats 0.39g 4.48g 6%
Choline 19.3mg 4%
Saturated fat 0.063g 0.85g 4%
Monounsaturated fat 0.01g 1.014g 3%
Copper 0.13mg 0.149mg 2%
Carbs 3.63g 7.39g 1%
Net carbs 1.43g 7.39g N/A
Sugar 0.42g N/A
Tryptophan 0.039mg 0.267mg 0%
Threonine 0.122mg 1.025mg 0%
Isoleucine 0.147mg 1.036mg 0%
Leucine 0.223mg 1.676mg 0%
Lysine 0.174mg 1.779mg 0%
Methionine 0.053mg 0.537mg 0%
Phenylalanine 0.129mg 0.853mg 0%
Valine 0.161mg 1.04mg 0%
Histidine 0.064mg 0.457mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g N/A

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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more WaterWater +49.5%
Contains more ProteinProtein +732.2%
Contains more FatsFats +1048.7%
Contains more CarbsCarbs +103.6%
Contains more OtherOther +84.9%

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +10040%
Contains more Poly. FatPolyunsaturated fat +634.5%

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.