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  6. Spinach raw vs. Oat

Spinach raw vs. Oat — In-Depth Nutrition Comparison

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A recap on differences between Spinach raw and Oat

  • Spinach raw is higher in Vitamin A RAE, Folate, and Vitamin C, yet Oat is higher in Manganese, Phosphorus, Vitamin B1, Copper, Fiber, Zinc, and Vitamin B5.
  • Oat covers your daily Manganese needs 175% more than Spinach raw.

Food varieties used in this article are Spinach, raw and Oats.

Infographic

Spinach raw vs Oat 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.
Spinach raw
Spinach raw
3
:
7
Oat
Oat
Contains more Calcium +83.3%
Contains more Potassium +30.1%
Contains more Iron +74.2%
Contains more Magnesium +124.1%
Contains more Phosphorus +967.3%
Contains less Sodium -97.5%
Contains more Zinc +649.1%
Contains more Copper +381.5%
Contains more Manganese +448%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +83.3%
Contains more Potassium +30.1%
Contains more Iron +74.2%
Contains more Magnesium +124.1%
Contains more Phosphorus +967.3%
Contains less Sodium -97.5%
Contains more Zinc +649.1%
Contains more Copper +381.5%
Contains more Manganese +448%

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.
Spinach raw
Spinach raw
7
:
3
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36%
Contains more Vitamin B6 +63.9%
Contains more Folate +246.4%
Contains more Vitamin B1 +878.2%
Contains more Vitamin B3 +32.7%
Contains more Vitamin B5 +1975.4%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +36%
Contains more Vitamin B6 +63.9%
Contains more Folate +246.4%
Contains more Vitamin B1 +878.2%
Contains more Vitamin B3 +32.7%
Contains more Vitamin B5 +1975.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
3
Oat
Oat
Contains more Water +1011.9%
Contains more Protein +490.6%
Contains more Fats +1669.2%
Contains more Carbs +1725.6%
Equal in Other - 1.72
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Water +1011.9%
Contains more Protein +490.6%
Contains more Fats +1669.2%
Contains more Carbs +1725.6%
Equal in Other - 1.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Oat
Oat
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +21680%
Contains more Polyunsaturated fat +1436.4%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +21680%
Contains more Polyunsaturated fat +1436.4%

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 Oat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Oat Opinion
Net carbs 1.43g 55.67g Oat
Protein 2.86g 16.89g Oat
Fats 0.39g 6.9g Oat
Carbs 3.63g 66.27g Oat
Calories 23kcal 389kcal Oat
Fructose 0.15g Spinach raw
Sugar 0.42g Oat
Fiber 2.2g 10.6g Oat
Calcium 99mg 54mg Spinach raw
Iron 2.71mg 4.72mg Oat
Magnesium 79mg 177mg Oat
Phosphorus 49mg 523mg Oat
Potassium 558mg 429mg Spinach raw
Sodium 79mg 2mg Oat
Zinc 0.53mg 3.97mg Oat
Copper 0.13mg 0.626mg Oat
Manganese 0.897mg 4.916mg Oat
Selenium 1µg Spinach raw
Vitamin A 9377IU 0IU Spinach raw
Vitamin A RAE 469µg 0µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.763mg Oat
Vitamin B2 0.189mg 0.139mg Spinach raw
Vitamin B3 0.724mg 0.961mg Oat
Vitamin B5 0.065mg 1.349mg Oat
Vitamin B6 0.195mg 0.119mg Spinach raw
Folate 194µg 56µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg 0.234mg Oat
Threonine 0.122mg 0.575mg Oat
Isoleucine 0.147mg 0.694mg Oat
Leucine 0.223mg 1.284mg Oat
Lysine 0.174mg 0.701mg Oat
Methionine 0.053mg 0.312mg Oat
Phenylalanine 0.129mg 0.895mg Oat
Valine 0.161mg 0.937mg Oat
Histidine 0.064mg 0.405mg Oat
Saturated Fat 0.063g 1.217g Spinach raw
Monounsaturated Fat 0.01g 2.178g Oat
Polyunsaturated fat 0.165g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
181%
Spinach raw
33%
Oat
Minerals Daily Need Coverage Score
45%
Spinach raw
154%
Oat

Comparison summary

Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 1.154g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.4)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 77mg)
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.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.