Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Spinach raw vs. Poblano — In-Depth Nutrition Comparison

Compare

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.

Infographic

Spinach raw vs Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
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.
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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
12% 8% 51% 23% 6%
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
14% 8% 77%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Poblano
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Poblano 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Poblano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
137%
Spinach raw
155%
Poblano
Minerals Daily Need Coverage Score
45%
Spinach raw
120%
Poblano

Comparison summary

Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.757g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $6.8)
Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Poblano
Poblano contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.