Spinach raw vs. Prunes — In-Depth Nutrition Comparison
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How are spinach raw and prunes different?
- Spinach raw is richer in vitamin K, vitamin A, folate, vitamin C, manganese, iron, vitamin E, and magnesium, while prunes are higher in fiber and copper.
- Spinach raw covers your daily need for vitamin K, 353% more than prunes.
- Spinach raw contains 49 times more folate than prunes. Spinach raw contains 194µg of folate, while prunes contain 4µg.
Spinach, raw and Plums, dried (prunes), uncooked types were 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 | +92.7% |
| Contains more CalciumCalcium | +130.2% |
| Contains more IronIron | +191.4% |
| Contains more ZincZinc | +20.5% |
| Contains more ManganeseManganese | +200% |
| Contains more SeleniumSelenium | +233.3% |
| Contains more PotassiumPotassium | +31.2% |
| Contains more CopperCopper | +116.2% |
| Contains more PhosphorusPhosphorus | +40.8% |
| Contains less SodiumSodium | -97.5% |
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 | +4583.3% |
| Contains more Vitamin AVitamin A | +1102.6% |
| Contains more Vitamin EVitamin E | +372.1% |
| Contains more Vitamin B1Vitamin B1 | +52.9% |
| Contains more Vitamin KVitamin K | +711.6% |
| Contains more FolateFolate | +4750% |
| Contains more CholineCholine | +91.1% |
| Contains more Vitamin B3Vitamin B3 | +159.9% |
| Contains more Vitamin B5Vitamin B5 | +549.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 59.5µg | 353% |
| Folate | 194µg | 4µg | 48% |
| Vitamin A | 469µg | 39µg | 48% |
| Vitamin C | 28.1mg | 0.6mg | 31% |
| Manganese | 0.897mg | 0.299mg | 26% |
| Iron | 2.71mg | 0.93mg | 22% |
| Fiber | 2.2g | 7.1g | 20% |
| Carbs | 3.63g | 63.88g | 20% |
| Copper | 0.13mg | 0.281mg | 17% |
| Fructose | 0.15g | 12.45g | 15% |
| Vitamin E | 2.03mg | 0.43mg | 11% |
| Calories | 23kcal | 240kcal | 11% |
| Magnesium | 79mg | 41mg | 9% |
| Vitamin B3 | 0.724mg | 1.882mg | 7% |
| Vitamin B5 | 0.065mg | 0.422mg | 7% |
| Calcium | 99mg | 43mg | 6% |
| Potassium | 558mg | 732mg | 5% |
| Phosphorus | 49mg | 69mg | 3% |
| Sodium | 79mg | 2mg | 3% |
| Vitamin B1 | 0.078mg | 0.051mg | 2% |
| Starch | 5.11g | 2% | |
| Choline | 19.3mg | 10.1mg | 2% |
| Zinc | 0.53mg | 0.44mg | 1% |
| Selenium | 1µg | 0.3µg | 1% |
| Protein | 2.86g | 2.18g | 1% |
| Polyunsaturated fat | 0.165g | 0.062g | 1% |
| Vitamin B6 | 0.195mg | 0.205mg | 1% |
| Fats | 0.39g | 0.38g | 0% |
| Net carbs | 1.43g | 56.78g | N/A |
| Sugar | 0.42g | 38.13g | N/A |
| Vitamin B2 | 0.189mg | 0.186mg | 0% |
| Saturated fat | 0.063g | 0.088g | 0% |
| Monounsaturated fat | 0.01g | 0.053g | 0% |
| Tryptophan | 0.039mg | 0.025mg | 0% |
| Threonine | 0.122mg | 0.049mg | 0% |
| Isoleucine | 0.147mg | 0.041mg | 0% |
| Leucine | 0.223mg | 0.066mg | 0% |
| Lysine | 0.174mg | 0.05mg | 0% |
| Methionine | 0.053mg | 0.016mg | 0% |
| Phenylalanine | 0.129mg | 0.052mg | 0% |
| Valine | 0.161mg | 0.056mg | 0% |
| Histidine | 0.064mg | 0.027mg | 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:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
| Contains more ProteinProtein | +31.2% |
| Contains more WaterWater | +195.6% |
| Contains more CarbsCarbs | +1659.8% |
| Contains more OtherOther | +53.5% |
~equal in
Fats
~0.38g
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
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
| Contains less Sat. FatSaturated fat | -28.4% |
| Contains more Poly. FatPolyunsaturated fat | +166.1% |
| Contains more Mono. FatMonounsaturated fat | +430% |
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:
5.11 g
Sucrose:
0.15 g
Glucose:
25.46 g
Fructose:
12.45 g
Lactose:
0 g
Maltose:
0.06 g
Galactose:
0 g
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +114.3% |
| Contains more GlucoseGlucose | +23045.5% |
| Contains more FructoseFructose | +8200% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g