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  6. Spinach raw vs. Orange

Spinach raw vs. Orange — In-Depth Nutrition Comparison

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What are the differences between spinach raw and oranges?

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, vitamin B2, and potassium, yet oranges are higher in vitamin C.
  • Spinach raw's daily need coverage for vitamin K is 402% more.
  • Spinach raw has 42 times more vitamin A than oranges. While spinach raw has 9377IU of vitamin A, oranges have only 225IU.
  • The glycemic index of spinach raw is lower.

We used Spinach, raw and Oranges, raw, all commercial varieties types in this article.

Infographic

Spinach raw vs Orange 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%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +690%
Contains more CalciumCalcium +147.5%
Contains more PotassiumPotassium +208.3%
Contains more IronIron +2610%
Contains more CopperCopper +188.9%
Contains more ZincZinc +657.1%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +3488%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -100%

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%
Orange
Orange
3
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +4163.6%
Contains more Vitamin EVitamin E +1027.8%
Contains more Vitamin B2Vitamin B2 +372.5%
Contains more Vitamin B3Vitamin B3 +156.7%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +546.7%
Contains more CholineCholine +129.8%
Contains more Vitamin CVitamin C +89.3%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B5Vitamin B5 +284.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Orange DV% diff.
Vitamin K 482.9µg 0µg 402%
Vitamin A 469µg 11µg 51%
Folate 194µg 30µg 41%
Manganese 0.897mg 0.025mg 38%
Iron 2.71mg 0.1mg 33%
Vitamin C 28.1mg 53.2mg 28%
Magnesium 79mg 10mg 16%
Vitamin E 2.03mg 0.18mg 12%
Vitamin B2 0.189mg 0.04mg 11%
Potassium 558mg 181mg 11%
Vitamin B6 0.195mg 0.06mg 10%
Copper 0.13mg 0.045mg 9%
Calcium 99mg 40mg 6%
Phosphorus 49mg 14mg 5%
Protein 2.86g 0.94g 4%
Vitamin B5 0.065mg 0.25mg 4%
Zinc 0.53mg 0.07mg 4%
Vitamin B3 0.724mg 0.282mg 3%
Sodium 79mg 0mg 3%
Carbs 3.63g 11.75g 3%
Choline 19.3mg 8.4mg 2%
Polyunsaturated fat 0.165g 0.025g 1%
Calories 23kcal 47kcal 1%
Vitamin B1 0.078mg 0.087mg 1%
Selenium 1µg 0.5µg 1%
Fiber 2.2g 2.4g 1%
Fats 0.39g 0.12g 0%
Net carbs 1.43g 9.35g N/A
Sugar 0.42g 9.35g N/A
Saturated fat 0.063g 0.015g 0%
Monounsaturated fat 0.01g 0.023g 0%
Tryptophan 0.039mg 0.009mg 0%
Threonine 0.122mg 0.015mg 0%
Isoleucine 0.147mg 0.025mg 0%
Leucine 0.223mg 0.023mg 0%
Lysine 0.174mg 0.047mg 0%
Methionine 0.053mg 0.02mg 0%
Phenylalanine 0.129mg 0.031mg 0%
Valine 0.161mg 0.04mg 0%
Histidine 0.064mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +204.3%
Contains more FatsFats +225%
Contains more OtherOther +290.9%
Contains more CarbsCarbs +223.7%
~equal in Water ~86.75g

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
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Poly. FatPolyunsaturated fat +560%
Contains less Sat. FatSaturated fat -76.2%
Contains more Mono. FatMonounsaturated fat +130%

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.