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  6. Spinach raw vs. Piña colada

Spinach raw vs. Piña colada — In-Depth Nutrition Comparison

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The main differences between spinach raw and piña colada

  • Spinach raw is richer than piña colada in vitamin K, vitamin A, folate, iron, vitamin C, magnesium, manganese, potassium, vitamin E, and vitamin B2.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Spinach raw contains 4689 times more vitamin A than piña colada. Spinach raw contains 9377IU of vitamin A, while piña colada contains 2IU.
  • Piña colada has a lower glycemic index than spinach raw.

Food types used in this article are Spinach, raw and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Spinach raw vs Piña colada 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +887.5%
Contains more CalciumCalcium +1137.5%
Contains more PotassiumPotassium +685.9%
Contains more IronIron +1190.5%
Contains more CopperCopper +64.6%
Contains more ZincZinc +307.7%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +69.9%
Contains more SeleniumSelenium +42.9%
Contains less SodiumSodium -92.4%

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%
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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +473.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +10050%
Contains more Vitamin B1Vitamin B1 +169%
Contains more Vitamin B2Vitamin B2 +1011.8%
Contains more Vitamin B3Vitamin B3 +513.6%
Contains more Vitamin B6Vitamin B6 +333.3%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +1516.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.061mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Piña colada DV% diff.
Vitamin K 482.9µg 0.1µg 402%
Vitamin A 469µg 0µg 52%
Folate 194µg 12µg 46%
Iron 2.71mg 0.21mg 31%
Vitamin C 28.1mg 4.9mg 26%
Magnesium 79mg 8mg 17%
Manganese 0.897mg 0.528mg 16%
Potassium 558mg 71mg 14%
Vitamin E 2.03mg 0.02mg 13%
Vitamin B2 0.189mg 0.017mg 13%
Vitamin B6 0.195mg 0.045mg 12%
Calcium 99mg 8mg 9%
Calories 23kcal 174kcal 8%
Fiber 2.2g 0.3g 8%
Saturated fat 0.063g 1.636g 7%
Copper 0.13mg 0.079mg 6%
Phosphorus 49mg 7mg 6%
Carbs 3.63g 22.66g 6%
Protein 2.86g 0.42g 5%
Choline 19.3mg 4%
Vitamin B3 0.724mg 0.118mg 4%
Vitamin B1 0.078mg 0.029mg 4%
Zinc 0.53mg 0.13mg 4%
Sodium 79mg 6mg 3%
Fats 0.39g 1.88g 2%
Selenium 1µg 0.7µg 1%
Polyunsaturated fat 0.165g 0.033g 1%
Net carbs 1.43g 22.36g N/A
Sugar 0.42g 22.33g N/A
Vitamin B5 0.065mg 0.061mg 0%
Monounsaturated fat 0.01g 0.082g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 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
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +581%
Contains more WaterWater +40.6%
Contains more FatsFats +382.1%
Contains more CarbsCarbs +524.2%
Contains more OtherOther +484.3%

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
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Poly. FatPolyunsaturated fat +400%
Contains more Mono. FatMonounsaturated fat +720%

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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.