Spinach raw vs. Pilaf — In-Depth Nutrition Comparison
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How are spinach raw and pilaf different?
- Spinach raw is higher in vitamin K, vitamin A, vitamin C, and vitamin E; however, pilaf is richer in selenium, vitamin B1, vitamin B3, vitamin B6, and phosphorus.
- Daily need coverage for vitamin K for spinach raw is 402% higher.
- Spinach raw contains 670 times more vitamin A than pilaf. While spinach raw contains 9377IU of vitamin A, pilaf contains only 14IU.
- Spinach raw has less sodium.
- Spinach raw has a lower glycemic index (32) than pilaf (60).
Spinach, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.
Infographic
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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 MagnesiumMagnesium | +146.9% |
| Contains more CalciumCalcium | +19.3% |
| Contains more PotassiumPotassium | +196.8% |
| Contains less SodiumSodium | -93.9% |
| Contains more CopperCopper | +27.7% |
| Contains more ZincZinc | +90.6% |
| Contains more PhosphorusPhosphorus | +214.3% |
| Contains more SeleniumSelenium | +3140% |
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 | +585.4% |
| Contains more Vitamin AVitamin A | +11625% |
| Contains more Vitamin EVitamin E | +4975% |
| Contains more Vitamin B2Vitamin B2 | +117.2% |
| Contains more Vitamin KVitamin K | +96480% |
| Contains more Vitamin B1Vitamin B1 | +673.1% |
| Contains more Vitamin B3Vitamin B3 | +746.3% |
| Contains more Vitamin B5Vitamin B5 | +1000% |
| Contains more Vitamin B6Vitamin B6 | +105.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 0.5µg | 402% |
| Selenium | 1µg | 32.4µg | 57% |
| Sodium | 79mg | 1303mg | 53% |
| Vitamin A | 469µg | 4µg | 52% |
| Vitamin B1 | 0.078mg | 0.603mg | 44% |
| Vitamin B3 | 0.724mg | 6.127mg | 34% |
| Starch | 71.23g | 29% | |
| Vitamin C | 28.1mg | 4.1mg | 27% |
| Carbs | 3.63g | 76.31g | 24% |
| Calories | 23kcal | 359kcal | 17% |
| Vitamin B6 | 0.195mg | 0.4mg | 16% |
| Phosphorus | 49mg | 154mg | 15% |
| Protein | 2.86g | 10.42g | 15% |
| Vitamin E | 2.03mg | 0.04mg | 13% |
| Vitamin B5 | 0.065mg | 0.715mg | 13% |
| Magnesium | 79mg | 32mg | 11% |
| Potassium | 558mg | 188mg | 11% |
| Vitamin B2 | 0.189mg | 0.087mg | 8% |
| Folate | 194µg | 212µg | 5% |
| Copper | 0.13mg | 0.166mg | 4% |
| Zinc | 0.53mg | 1.01mg | 4% |
| Fiber | 2.2g | 1.2g | 4% |
| Iron | 2.71mg | 2.44mg | 3% |
| Fats | 0.39g | 1.37g | 2% |
| Calcium | 99mg | 83mg | 2% |
| Polyunsaturated fat | 0.165g | 0.377g | 1% |
| Monounsaturated fat | 0.01g | 0.373g | 1% |
| Saturated fat | 0.063g | 0.307g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Manganese | 0.897mg | 0.882mg | 1% |
| Net carbs | 1.43g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.42g | 1.53g | N/A |
| Choline | 19.3mg | 17.5mg | 0% |
| Tryptophan | 0.039mg | 0.086mg | 0% |
| Threonine | 0.122mg | 0.221mg | 0% |
| Isoleucine | 0.147mg | 0.279mg | 0% |
| Leucine | 0.223mg | 0.523mg | 0% |
| Lysine | 0.174mg | 0.189mg | 0% |
| Methionine | 0.053mg | 0.145mg | 0% |
| Phenylalanine | 0.129mg | 0.32mg | 0% |
| Valine | 0.161mg | 0.374mg | 0% |
| Histidine | 0.064mg | 0.15mg | 0% |
| Fructose | 0.15g | 0g | 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:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more WaterWater | +1036.8% |
| Contains more ProteinProtein | +264.3% |
| Contains more FatsFats | +251.3% |
| Contains more CarbsCarbs | +2002.2% |
| Contains more OtherOther | +124.4% |
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
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains less Sat. FatSaturated fat | -79.5% |
| Contains more Mono. FatMonounsaturated fat | +3630% |
| Contains more Poly. FatPolyunsaturated fat | +128.5% |
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:
71.23 g
Sucrose:
0.3 g
Glucose:
0.1 g
Fructose:
0 g
Lactose:
0 g
Maltose:
1.13 g
Galactose:
0 g
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +328.6% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Glucose
~0.1g
~equal in
Lactose
~0g