Spinach raw vs. Macadamia — In-Depth Nutrition Comparison
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How are spinach raw and macadamia different?
- Spinach raw is richer in vitamin A, folate, and vitamin C, while macadamia is higher in manganese, vitamin B1, copper, fiber, phosphorus, and vitamin B5.
- Spinach raw covers your daily need for vitamin A, 188% more than macadamia.
- Spinach raw contains 23 times more vitamin C than macadamia. Spinach raw contains 28.1mg of vitamin C, while macadamia contains 1.2mg.
- Spinach raw is lower in saturated fat.
- Spinach raw has a higher glycemic index (32) than macadamia (10).
Spinach, raw and Nuts, macadamia nuts, raw types were used in this article.
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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 CalciumCalcium | +16.5% |
| Contains more PotassiumPotassium | +51.6% |
| Contains more MagnesiumMagnesium | +64.6% |
| Contains more IronIron | +36.2% |
| Contains more CopperCopper | +481.5% |
| Contains more ZincZinc | +145.3% |
| Contains more PhosphorusPhosphorus | +283.7% |
| Contains less SodiumSodium | -93.7% |
| Contains more ManganeseManganese | +360.5% |
| Contains more SeleniumSelenium | +260% |
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 | +2241.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +275.9% |
| Contains more Vitamin B2Vitamin B2 | +16.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1663.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1432.1% |
| Contains more Vitamin B3Vitamin B3 | +241.6% |
| Contains more Vitamin B5Vitamin B5 | +1066.2% |
| Contains more Vitamin B6Vitamin B6 | +41% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Monounsaturated fat | 0.01g | 58.877g | 147% |
| Manganese | 0.897mg | 4.131mg | 141% |
| Fats | 0.39g | 75.77g | 116% |
| Vitamin B1 | 0.078mg | 1.195mg | 93% |
| Copper | 0.13mg | 0.756mg | 70% |
| Saturated fat | 0.063g | 12.061g | 55% |
| Vitamin A | 469µg | 0µg | 52% |
| Folate | 194µg | 11µg | 46% |
| Calories | 23kcal | 718kcal | 35% |
| Vitamin C | 28.1mg | 1.2mg | 30% |
| Fiber | 2.2g | 8.6g | 26% |
| Phosphorus | 49mg | 188mg | 20% |
| Vitamin B5 | 0.065mg | 0.758mg | 14% |
| Magnesium | 79mg | 130mg | 12% |
| Iron | 2.71mg | 3.69mg | 12% |
| Vitamin B3 | 0.724mg | 2.473mg | 11% |
| Vitamin E | 2.03mg | 0.54mg | 10% |
| Protein | 2.86g | 7.91g | 10% |
| Polyunsaturated fat | 0.165g | 1.502g | 9% |
| Zinc | 0.53mg | 1.3mg | 7% |
| Potassium | 558mg | 368mg | 6% |
| Vitamin B6 | 0.195mg | 0.275mg | 6% |
| Selenium | 1µg | 3.6µg | 5% |
| Choline | 19.3mg | 4% | |
| Sodium | 79mg | 5mg | 3% |
| Carbs | 3.63g | 13.82g | 3% |
| Vitamin B2 | 0.189mg | 0.162mg | 2% |
| Calcium | 99mg | 85mg | 1% |
| Net carbs | 1.43g | 5.22g | N/A |
| Sugar | 0.42g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Tryptophan | 0.039mg | 0.067mg | 0% |
| Threonine | 0.122mg | 0.37mg | 0% |
| Isoleucine | 0.147mg | 0.314mg | 0% |
| Leucine | 0.223mg | 0.602mg | 0% |
| Lysine | 0.174mg | 0.018mg | 0% |
| Methionine | 0.053mg | 0.023mg | 0% |
| Phenylalanine | 0.129mg | 0.665mg | 0% |
| Valine | 0.161mg | 0.363mg | 0% |
| Histidine | 0.064mg | 0.195mg | 0% |
| Fructose | 0.15g | 0.07g | 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:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
| Contains more WaterWater | +6620.6% |
| Contains more OtherOther | +50.9% |
| Contains more ProteinProtein | +176.6% |
| Contains more FatsFats | +19328.2% |
| Contains more CarbsCarbs | +280.7% |
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
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +588670% |
| Contains more Poly. FatPolyunsaturated fat | +810.3% |
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:
1.05 g
Sucrose:
4.43 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +57.1% |
| Contains more FructoseFructose | +114.3% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +6228.6% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g