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  6. Spinach raw vs. Bran raw

Spinach raw vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between spinach raw and bran raw

  • Spinach raw has more vitamin K, vitamin A, and folate; however, bran raw is richer in manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, and iron.
  • Spinach raw covers your daily vitamin K needs 400% more than bran raw.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Spinach, raw and Oat bran, raw.

Infographic

Spinach raw vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +70.7%
Contains more MagnesiumMagnesium +197.5%
Contains more IronIron +99.6%
Contains more CopperCopper +210%
Contains more ZincZinc +486.8%
Contains more PhosphorusPhosphorus +1398%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +527.6%
Contains more SeleniumSelenium +4420%
~equal in Potassium ~566mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +101%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin KVitamin K +14990.6%
Contains more FolateFolate +273.1%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +16.4%
Contains more Vitamin B3Vitamin B3 +29%
Contains more Vitamin B5Vitamin B5 +2198.5%
Contains more CholineCholine +66.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Bran raw DV% diff.
Vitamin K 482.9µg 3.2µg 400%
Manganese 0.897mg 5.63mg 206%
Phosphorus 49mg 734mg 98%
Vitamin B1 0.078mg 1.17mg 91%
Selenium 1µg 45.2µg 80%
Fiber 2.2g 15.4g 53%
Vitamin A 469µg 0µg 52%
Magnesium 79mg 235mg 37%
Folate 194µg 52µg 36%
Iron 2.71mg 5.41mg 34%
Vitamin C 28.1mg 0mg 31%
Copper 0.13mg 0.403mg 30%
Protein 2.86g 17.3g 29%
Vitamin B5 0.065mg 1.494mg 29%
Zinc 0.53mg 3.11mg 23%
Carbs 3.63g 66.22g 21%
Polyunsaturated fat 0.165g 2.766g 17%
Calories 23kcal 246kcal 11%
Fats 0.39g 7.03g 10%
Vitamin E 2.03mg 1.01mg 7%
Saturated fat 0.063g 1.328g 6%
Monounsaturated fat 0.01g 2.376g 6%
Calcium 99mg 58mg 4%
Sodium 79mg 4mg 3%
Vitamin B6 0.195mg 0.165mg 2%
Choline 19.3mg 32.2mg 2%
Vitamin B2 0.189mg 0.22mg 2%
Vitamin B3 0.724mg 0.934mg 1%
Net carbs 1.43g 50.82g N/A
Potassium 558mg 566mg 0%
Sugar 0.42g 1.45g N/A
Tryptophan 0.039mg 0.335mg 0%
Threonine 0.122mg 0.502mg 0%
Isoleucine 0.147mg 0.668mg 0%
Leucine 0.223mg 1.374mg 0%
Lysine 0.174mg 0.76mg 0%
Methionine 0.053mg 0.335mg 0%
Phenylalanine 0.129mg 0.908mg 0%
Valine 0.161mg 0.964mg 0%
Histidine 0.064mg 0.41mg 0%
Fructose 0.15g 0%

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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1295.4%
Contains more ProteinProtein +504.9%
Contains more FatsFats +1702.6%
Contains more CarbsCarbs +1724.2%
Contains more OtherOther +68.6%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +23660%
Contains more Poly. FatPolyunsaturated fat +1576.4%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.