Spinach raw vs. Pecan — In-Depth Nutrition Comparison
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How are spinach raw and pecan different?
- Spinach raw is higher in vitamin K, vitamin A, folate, and vitamin C; however, pecan is richer in manganese, copper, vitamin B1, zinc, and phosphorus.
- Daily need coverage for vitamin K for spinach raw is 400% higher.
- Spinach raw contains 167 times more vitamin A than pecan. While spinach raw contains 9377IU of vitamin A, pecan contains only 56IU.
- Spinach raw has less saturated fat.
- Pecan has a lower glycemic index (10) than spinach raw (32).
Spinach, raw and Nuts, pecans are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +41.4% |
| Contains more PotassiumPotassium | +36.1% |
| Contains more MagnesiumMagnesium | +53.2% |
| Contains more CopperCopper | +823.1% |
| Contains more ZincZinc | +754.7% |
| Contains more PhosphorusPhosphorus | +465.3% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +401.7% |
| Contains more SeleniumSelenium | +280% |
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.
| Contains more Vitamin CVitamin C | +2454.5% |
| Contains more Vitamin AVitamin A | +15533.3% |
| Contains more Vitamin EVitamin E | +45% |
| Contains more Vitamin B2Vitamin B2 | +45.4% |
| Contains more Vitamin KVitamin K | +13697.1% |
| Contains more FolateFolate | +781.8% |
| Contains more Vitamin B1Vitamin B1 | +746.2% |
| Contains more Vitamin B3Vitamin B3 | +61.2% |
| Contains more Vitamin B5Vitamin B5 | +1227.7% |
| Contains more CholineCholine | +109.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 3.5µg | 400% |
| Manganese | 0.897mg | 4.5mg | 157% |
| Polyunsaturated fat | 0.165g | 21.614g | 143% |
| Copper | 0.13mg | 1.2mg | 119% |
| Fats | 0.39g | 71.97g | 110% |
| Monounsaturated fat | 0.01g | 40.801g | 102% |
| Vitamin A | 469µg | 3µg | 52% |
| Vitamin B1 | 0.078mg | 0.66mg | 49% |
| Folate | 194µg | 22µg | 43% |
| Zinc | 0.53mg | 4.53mg | 36% |
| Phosphorus | 49mg | 277mg | 33% |
| Calories | 23kcal | 691kcal | 33% |
| Fiber | 2.2g | 9.6g | 30% |
| Vitamin C | 28.1mg | 1.1mg | 30% |
| Saturated fat | 0.063g | 6.18g | 28% |
| Vitamin B5 | 0.065mg | 0.863mg | 16% |
| Protein | 2.86g | 9.17g | 13% |
| Magnesium | 79mg | 121mg | 10% |
| Selenium | 1µg | 3.8µg | 5% |
| Vitamin B2 | 0.189mg | 0.13mg | 5% |
| Choline | 19.3mg | 40.5mg | 4% |
| Potassium | 558mg | 410mg | 4% |
| Vitamin E | 2.03mg | 1.4mg | 4% |
| Carbs | 3.63g | 13.86g | 3% |
| Vitamin B3 | 0.724mg | 1.167mg | 3% |
| Calcium | 99mg | 70mg | 3% |
| Sodium | 79mg | 0mg | 3% |
| Iron | 2.71mg | 2.53mg | 2% |
| Vitamin B6 | 0.195mg | 0.21mg | 1% |
| Net carbs | 1.43g | 4.26g | N/A |
| Sugar | 0.42g | 3.97g | N/A |
| Starch | 0.46g | 0% | |
| Tryptophan | 0.039mg | 0.093mg | 0% |
| Threonine | 0.122mg | 0.306mg | 0% |
| Isoleucine | 0.147mg | 0.336mg | 0% |
| Leucine | 0.223mg | 0.598mg | 0% |
| Lysine | 0.174mg | 0.287mg | 0% |
| Methionine | 0.053mg | 0.183mg | 0% |
| Phenylalanine | 0.129mg | 0.426mg | 0% |
| Valine | 0.161mg | 0.411mg | 0% |
| Histidine | 0.064mg | 0.262mg | 0% |
| Fructose | 0.15g | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
9.17 g
Fats:
71.97 g
Carbs:
13.86 g
Water:
3.52 g
Other:
1.48 g
| Contains more WaterWater | +2496.6% |
| Contains more OtherOther | +16.2% |
| Contains more ProteinProtein | +220.6% |
| Contains more FatsFats | +18353.8% |
| Contains more CarbsCarbs | +281.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
6.18 g
Monounsaturated fat:
Mono. Fat
40.801 g
Polyunsaturated fat:
Poly. Fat
21.614 g
| Contains less Sat. FatSaturated fat | -99% |
| Contains more Mono. FatMonounsaturated fat | +407910% |
| Contains more Poly. FatPolyunsaturated fat | +12999.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.46 g
Sucrose:
3.9 g
Glucose:
0.04 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +175% |
| Contains more FructoseFructose | +275% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +5471.4% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g