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  6. Spinach raw vs. Poblano

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 B2, Iron, Fiber, Vitamin A RAE, 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.
Spinach raw
Spinach raw
1
:
9
Poblano
Poblano
Contains more Calcium +62.3%
Contains more Iron +303.3%
Contains more Magnesium +43%
Contains more Phosphorus +310.2%
Contains more Potassium +332.1%
Contains less Sodium -45.6%
Contains more Zinc +167.9%
Contains more Copper +290.8%
Contains more Manganese +42.6%
Contains more Selenium +190%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Poblano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Contains more Calcium +62.3%
Contains more Iron +303.3%
Contains more Magnesium +43%
Contains more Phosphorus +310.2%
Contains more Potassium +332.1%
Contains less Sodium -45.6%
Contains more Zinc +167.9%
Contains more Copper +290.8%
Contains more Manganese +42.6%
Contains more Selenium +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.
Spinach raw
Spinach raw
4
:
6
Poblano
Poblano
Contains more Vitamin C +1305%
Contains more Folate +181.2%
Contains more Vitamin A +118%
Contains more Vitamin B1 +129.5%
Contains more Vitamin B2 +1093.1%
Contains more Vitamin B3 +784.4%
Contains more Vitamin B5 +2966.2%
Contains more Vitamin B6 +1712.8%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Poblano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0%
Contains more Vitamin C +1305%
Contains more Folate +181.2%
Contains more Vitamin A +118%
Contains more Vitamin B1 +129.5%
Contains more Vitamin B2 +1093.1%
Contains more Vitamin B3 +784.4%
Contains more Vitamin B5 +2966.2%
Contains more Vitamin B6 +1712.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
4
Poblano
Poblano
Contains more Water +303.9%
Contains more Protein +314.7%
Contains more Fats +2002.6%
Contains more Carbs +1316.5%
Contains more Other +242.4%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Poblano
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 Water +303.9%
Contains more Protein +314.7%
Contains more Fats +2002.6%
Contains more Carbs +1316.5%
Contains more Other +242.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Poblano
Poblano
Contains less Saturated Fat -92.3%
Contains more Monounsaturated Fat +4820%
Contains more Polyunsaturated fat +2633.9%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Poblano
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
Contains less Saturated Fat -92.3%
Contains more Monounsaturated Fat +4820%
Contains more Polyunsaturated 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 Opinion
Net carbs 1.43g 29.82g Poblano
Protein 2.86g 11.86g Poblano
Fats 0.39g 8.2g Poblano
Carbs 3.63g 51.42g Poblano
Calories 23kcal 281kcal Poblano
Fructose 0.15g Spinach raw
Sugar 0.42g Poblano
Fiber 2.2g 21.6g Poblano
Calcium 99mg 61mg Spinach raw
Iron 2.71mg 10.93mg Poblano
Magnesium 79mg 113mg Poblano
Phosphorus 49mg 201mg Poblano
Potassium 558mg 2411mg Poblano
Sodium 79mg 43mg Poblano
Zinc 0.53mg 1.42mg Poblano
Copper 0.13mg 0.508mg Poblano
Manganese 0.897mg 1.279mg Poblano
Selenium 1µg 2.9µg Poblano
Vitamin A 9377IU 20438IU Poblano
Vitamin A RAE 469µg 1022µg Poblano
Vitamin E 2.03mg Spinach raw
Vitamin C 28.1mg 2mg Spinach raw
Vitamin B1 0.078mg 0.179mg Poblano
Vitamin B2 0.189mg 2.255mg Poblano
Vitamin B3 0.724mg 6.403mg Poblano
Vitamin B5 0.065mg 1.993mg Poblano
Vitamin B6 0.195mg 3.535mg Poblano
Folate 194µg 69µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg 0.155mg Poblano
Threonine 0.122mg 0.425mg Poblano
Isoleucine 0.147mg 0.373mg Poblano
Leucine 0.223mg 0.605mg Poblano
Lysine 0.174mg 0.515mg Poblano
Methionine 0.053mg 0.142mg Poblano
Phenylalanine 0.129mg 0.361mg Poblano
Valine 0.161mg 0.489mg Poblano
Histidine 0.064mg 0.232mg Poblano
Saturated Fat 0.063g 0.82g Spinach raw
Monounsaturated Fat 0.01g 0.492g Poblano
Polyunsaturated fat 0.165g 4.511g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Poblano
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
181%
Spinach raw
242%
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.