Spinach raw vs. Poblano — In-Depth Nutrition Comparison
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A recap on differences between spinach raw and poblano
- Spinach raw is higher in folate, yet poblano is higher in vitamin B6, vitamin A, vitamin B2, iron, fiber, potassium, copper, vitamin B5, and vitamin B3.
- Poblano covers your daily vitamin B6 needs 257% more than spinach raw.
- Spinach raw contains 3 times more folate than poblano. While spinach raw contains 194µg of folate, poblano contains only 69µg.
Food varieties used in this article are Spinach, raw and Peppers, ancho, dried.
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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 | +62.3% |
| Contains more MagnesiumMagnesium | +43% |
| Contains more PotassiumPotassium | +332.1% |
| Contains more IronIron | +303.3% |
| Contains more CopperCopper | +290.8% |
| Contains more ZincZinc | +167.9% |
| Contains more PhosphorusPhosphorus | +310.2% |
| Contains less SodiumSodium | -45.6% |
| Contains more ManganeseManganese | +42.6% |
| Contains more SeleniumSelenium | +190% |
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 | +1305% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +181.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +117.9% |
| Contains more Vitamin B1Vitamin B1 | +129.5% |
| Contains more Vitamin B2Vitamin B2 | +1093.1% |
| Contains more Vitamin B3Vitamin B3 | +784.4% |
| Contains more Vitamin B5Vitamin B5 | +2966.2% |
| Contains more Vitamin B6Vitamin B6 | +1712.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin B6 | 0.195mg | 3.535mg | 257% |
| Vitamin B2 | 0.189mg | 2.255mg | 159% |
| Iron | 2.71mg | 10.93mg | 103% |
| Fiber | 2.2g | 21.6g | 78% |
| Vitamin A | 469µg | 1022µg | 61% |
| Potassium | 558mg | 2411mg | 55% |
| Copper | 0.13mg | 0.508mg | 42% |
| Vitamin B5 | 0.065mg | 1.993mg | 39% |
| Vitamin B3 | 0.724mg | 6.403mg | 35% |
| Folate | 194µg | 69µg | 31% |
| Vitamin C | 28.1mg | 2mg | 29% |
| Polyunsaturated fat | 0.165g | 4.511g | 29% |
| Phosphorus | 49mg | 201mg | 22% |
| Protein | 2.86g | 11.86g | 18% |
| Manganese | 0.897mg | 1.279mg | 17% |
| Carbs | 3.63g | 51.42g | 16% |
| Vitamin E | 2.03mg | 14% | |
| Calories | 23kcal | 281kcal | 13% |
| Fats | 0.39g | 8.2g | 12% |
| Vitamin B1 | 0.078mg | 0.179mg | 8% |
| Zinc | 0.53mg | 1.42mg | 8% |
| Magnesium | 79mg | 113mg | 8% |
| Calcium | 99mg | 61mg | 4% |
| Choline | 19.3mg | 4% | |
| Selenium | 1µg | 2.9µg | 3% |
| Saturated fat | 0.063g | 0.82g | 3% |
| Sodium | 79mg | 43mg | 2% |
| Monounsaturated fat | 0.01g | 0.492g | 1% |
| Net carbs | 1.43g | 29.82g | N/A |
| Sugar | 0.42g | N/A | |
| Tryptophan | 0.039mg | 0.155mg | 0% |
| Threonine | 0.122mg | 0.425mg | 0% |
| Isoleucine | 0.147mg | 0.373mg | 0% |
| Leucine | 0.223mg | 0.605mg | 0% |
| Lysine | 0.174mg | 0.515mg | 0% |
| Methionine | 0.053mg | 0.142mg | 0% |
| Phenylalanine | 0.129mg | 0.361mg | 0% |
| Valine | 0.161mg | 0.489mg | 0% |
| Histidine | 0.064mg | 0.232mg | 0% |
| Fructose | 0.15g | 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:
11.86 g
Fats:
8.2 g
Carbs:
51.42 g
Water:
22.63 g
Other:
5.89 g
| Contains more WaterWater | +303.9% |
| Contains more ProteinProtein | +314.7% |
| Contains more FatsFats | +2002.6% |
| Contains more CarbsCarbs | +1316.5% |
| Contains more OtherOther | +242.4% |
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
0.82 g
Monounsaturated fat:
Mono. Fat
0.492 g
Polyunsaturated fat:
Poly. Fat
4.511 g
| Contains less Sat. FatSaturated fat | -92.3% |
| Contains more Mono. FatMonounsaturated fat | +4820% |
| Contains more Poly. FatPolyunsaturated fat | +2633.9% |