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  6. Spinach raw vs. Olive

Spinach raw vs. Olive — In-Depth Nutrition Comparison

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Significant differences between spinach raw and olive

  • The amount of vitamin K, vitamin A, folate, manganese, vitamin C, magnesium, potassium, vitamin B2, and vitamin B6 in spinach raw is higher than in olive.
  • Spinach raw covers your daily vitamin K needs 401% more than olive.
  • Spinach raw contains less sodium.

Specific food types used in this comparison are Spinach, raw and Olives, ripe, canned (small-extra large).

Infographic

Spinach raw vs Olive 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%
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +1875%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +6875%
Contains more ZincZinc +140.9%
Contains more PhosphorusPhosphorus +1533.3%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +4385%
Contains more IronIron +21.8%
Contains more CopperCopper +93.1%
~equal in Selenium ~0.9µg

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%
Olive
Olive
0
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +3022.2%
Contains more Vitamin AVitamin A +2245%
Contains more Vitamin EVitamin E +23%
Contains more Vitamin B1Vitamin B1 +2500%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1856.8%
Contains more Vitamin B5Vitamin B5 +333.3%
Contains more Vitamin B6Vitamin B6 +2066.7%
Contains more Vitamin KVitamin K +34392.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +87.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Olive DV% diff.
Vitamin K 482.9µg 1.4µg 401%
Vitamin A 469µg 20µg 50%
Folate 194µg 0µg 49%
Manganese 0.897mg 0.02mg 38%
Vitamin C 28.1mg 0.9mg 30%
Sodium 79mg 735mg 29%
Monounsaturated fat 0.01g 7.888g 20%
Magnesium 79mg 4mg 18%
Fats 0.39g 10.68g 16%
Potassium 558mg 8mg 16%
Vitamin B2 0.189mg 0mg 15%
Vitamin B6 0.195mg 0.009mg 14%
Copper 0.13mg 0.251mg 13%
Iron 2.71mg 3.3mg 7%
Phosphorus 49mg 3mg 7%
Saturated fat 0.063g 1.415g 6%
Vitamin B1 0.078mg 0.003mg 6%
Polyunsaturated fat 0.165g 0.911g 5%
Calories 23kcal 115kcal 5%
Protein 2.86g 0.84g 4%
Vitamin B3 0.724mg 0.037mg 4%
Fiber 2.2g 3.2g 4%
Vitamin E 2.03mg 1.65mg 3%
Zinc 0.53mg 0.22mg 3%
Choline 19.3mg 10.3mg 2%
Vitamin B5 0.065mg 0.015mg 1%
Calcium 99mg 88mg 1%
Carbs 3.63g 6.26g 1%
Net carbs 1.43g 3.06g N/A
Sugar 0.42g 0g N/A
Selenium 1µg 0.9µg 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0.026mg 0%
Isoleucine 0.147mg 0.031mg 0%
Leucine 0.223mg 0.05mg 0%
Lysine 0.174mg 0.032mg 0%
Methionine 0.053mg 0.012mg 0%
Phenylalanine 0.129mg 0.029mg 0%
Valine 0.161mg 0.038mg 0%
Histidine 0.064mg 0.023mg 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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +240.5%
Contains more WaterWater +14.3%
Contains more FatsFats +2638.5%
Contains more CarbsCarbs +72.5%
Contains more OtherOther +29.7%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +78780%
Contains more Poly. FatPolyunsaturated fat +452.1%

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.