Spinach raw vs. Nutmeg — In-Depth Nutrition Comparison
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Important differences between spinach raw and nutmeg
- Spinach raw has more vitamin K, vitamin A, folate, and vitamin C; however, nutmeg has more copper, manganese, fiber, magnesium, and phosphorus.
- Spinach raw's daily need coverage for vitamin K is 402% more.
- Spinach raw has 92 times more vitamin A than nutmeg. Spinach raw has 9377IU of vitamin A, while nutmeg has 102IU.
- Spinach raw is lower in saturated fat.
- Spinach raw has a higher glycemic index than nutmeg.
The food varieties used in the comparison are Spinach, raw and Spices, nutmeg, ground.
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 PotassiumPotassium | +59.4% |
| Contains more MagnesiumMagnesium | +131.6% |
| Contains more CalciumCalcium | +85.9% |
| Contains more IronIron | +12.2% |
| Contains more CopperCopper | +690% |
| Contains more ZincZinc | +305.7% |
| Contains more PhosphorusPhosphorus | +334.7% |
| Contains less SodiumSodium | -79.7% |
| Contains more ManganeseManganese | +223.3% |
| Contains more SeleniumSelenium | +60% |
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 | +836.7% |
| Contains more Vitamin AVitamin A | +9280% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +231.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +21.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +155.3% |
| Contains more CholineCholine | +119.3% |
| Contains more Vitamin B1Vitamin B1 | +343.6% |
| Contains more Vitamin B3Vitamin B3 | +79.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 0µg | 402% |
| Saturated fat | 0.063g | 25.94g | 118% |
| Copper | 0.13mg | 1.027mg | 100% |
| Manganese | 0.897mg | 2.9mg | 87% |
| Fiber | 2.2g | 20.8g | 74% |
| Fats | 0.39g | 36.31g | 55% |
| Vitamin A | 469µg | 5µg | 52% |
| Folate | 194µg | 76µg | 30% |
| Vitamin C | 28.1mg | 3mg | 28% |
| Calories | 23kcal | 525kcal | 25% |
| Magnesium | 79mg | 183mg | 25% |
| Phosphorus | 49mg | 213mg | 23% |
| Vitamin B1 | 0.078mg | 0.346mg | 22% |
| Carbs | 3.63g | 49.29g | 15% |
| Zinc | 0.53mg | 2.15mg | 15% |
| Vitamin E | 2.03mg | 0mg | 14% |
| Vitamin B2 | 0.189mg | 0.057mg | 10% |
| Calcium | 99mg | 184mg | 9% |
| Monounsaturated fat | 0.01g | 3.22g | 8% |
| Potassium | 558mg | 350mg | 6% |
| Protein | 2.86g | 5.84g | 6% |
| Iron | 2.71mg | 3.04mg | 4% |
| Vitamin B3 | 0.724mg | 1.299mg | 4% |
| Sodium | 79mg | 16mg | 3% |
| Vitamin B6 | 0.195mg | 0.16mg | 3% |
| Choline | 19.3mg | 8.8mg | 2% |
| Vitamin B5 | 0.065mg | 1% | |
| Selenium | 1µg | 1.6µg | 1% |
| Polyunsaturated fat | 0.165g | 0.35g | 1% |
| Net carbs | 1.43g | 28.49g | N/A |
| Sugar | 0.42g | 2.99g | N/A |
| 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% |
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:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
| Contains more WaterWater | +1367.1% |
| Contains more ProteinProtein | +104.2% |
| Contains more FatsFats | +9210.3% |
| Contains more CarbsCarbs | +1257.9% |
| Contains more OtherOther | +35.5% |
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
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 g
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +32100% |
| Contains more Poly. FatPolyunsaturated fat | +112.1% |