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Spinach raw vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between spinach raw and oatmeal

  • Spinach raw has more vitamin K, vitamin A, folate, vitamin C, manganese, potassium, and vitamin E; however, oatmeal is richer in iron, vitamin B1, and vitamin B3.
  • Spinach raw covers your daily vitamin K needs 402% more than oatmeal.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Spinach, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Spinach raw vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +203.8%
Contains more CalciumCalcium +23.8%
Contains more PotassiumPotassium +814.8%
Contains more CopperCopper +97%
Contains more ManganeseManganese +60.8%
Contains more IronIron +119.9%
Contains more ZincZinc +17%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -38%
Contains more SeleniumSelenium +400%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +260.8%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin KVitamin K +120625%
Contains more FolateFolate +340.9%
Contains more CholineCholine +310.6%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +317.8%
Contains more Vitamin B5Vitamin B5 +387.7%
Contains more Vitamin B6Vitamin B6 +48.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +20.7%
Contains more OtherOther +201.8%
Contains more FatsFats +248.7%
Contains more CarbsCarbs +221.5%
~equal in Water ~84.03g

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +3810%
Contains more Poly. FatPolyunsaturated fat +158.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 26% 35% 23%
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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +314.3%
Contains more GalactoseGalactose +60%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Oatmeal
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Oatmeal DV% diff.
Vitamin K 482.9µg 0.4µg 402%
Iron 2.71mg 5.96mg 41%
Folate 194µg 44µg 38%
Vitamin A 469µg 130µg 38%
Vitamin C 28.1mg 0mg 31%
Manganese 0.897mg 0.558mg 15%
Potassium 558mg 61mg 15%
Vitamin B1 0.078mg 0.26mg 15%
Vitamin B3 0.724mg 3.025mg 14%
Magnesium 79mg 26mg 13%
Vitamin E 2.03mg 0.07mg 13%
Vitamin B6 0.195mg 0.29mg 7%
Copper 0.13mg 0.066mg 7%
Selenium 1µg 5µg 7%
Vitamin B5 0.065mg 0.317mg 5%
Starch 10.37g 4%
Phosphorus 49mg 77mg 4%
Carbs 3.63g 11.67g 3%
Choline 19.3mg 4.7mg 3%
Vitamin B2 0.189mg 0.215mg 2%
Polyunsaturated fat 0.165g 0.426g 2%
Calories 23kcal 68kcal 2%
Fiber 2.2g 1.7g 2%
Calcium 99mg 80mg 2%
Protein 2.86g 2.37g 1%
Saturated fat 0.063g 0.226g 1%
Sodium 79mg 49mg 1%
Monounsaturated fat 0.01g 0.391g 1%
Fats 0.39g 1.36g 1%
Zinc 0.53mg 0.62mg 1%
Net carbs 1.43g 9.97g N/A
Sugar 0.42g 0.46g N/A
Trans fat 0g 0.003g N/A
Tryptophan 0.039mg 0.04mg 0%
Threonine 0.122mg 0.083mg 0%
Isoleucine 0.147mg 0.105mg 0%
Leucine 0.223mg 0.2mg 0%
Lysine 0.174mg 0.135mg 0%
Methionine 0.053mg 0.04mg 0%
Phenylalanine 0.129mg 0.13mg 0%
Valine 0.161mg 0.151mg 0%
Histidine 0.064mg 0.057mg 0%
Fructose 0.15g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Oatmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Spinach raw
26%
Oatmeal
Minerals Daily Need Coverage Score
45%
Spinach raw
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.04g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.163g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 47)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 30mg)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.