Spinach raw vs. Pumpkin — In-Depth Nutrition Comparison
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How are spinach raw and pumpkin different?
- Spinach raw has more vitamin K, folate, manganese, iron, vitamin C, vitamin A, magnesium, vitamin B6, calcium, and fiber than pumpkin.
- Daily need coverage for vitamin K for spinach raw is 402% higher.
- Spinach raw contains 12 times more folate than pumpkin. While spinach raw contains 194µg of folate, pumpkin contains only 16µg.
- Spinach raw has a lower glycemic index (32) than pumpkin (52).
Spinach, raw and Pumpkin, raw are the varieties 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 | +558.3% |
| Contains more CalciumCalcium | +371.4% |
| Contains more PotassiumPotassium | +64.1% |
| Contains more IronIron | +238.8% |
| Contains more ZincZinc | +65.6% |
| Contains more PhosphorusPhosphorus | +11.4% |
| Contains more ManganeseManganese | +617.6% |
| Contains more SeleniumSelenium | +233.3% |
| Contains less SodiumSodium | -98.7% |
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 | +212.2% |
| Contains more Vitamin EVitamin E | +91.5% |
| Contains more Vitamin B1Vitamin B1 | +56% |
| Contains more Vitamin B2Vitamin B2 | +71.8% |
| Contains more Vitamin B3Vitamin B3 | +20.7% |
| Contains more Vitamin B6Vitamin B6 | +219.7% |
| Contains more Vitamin KVitamin K | +43800% |
| Contains more FolateFolate | +1112.5% |
| Contains more CholineCholine | +135.4% |
| Contains more Vitamin B5Vitamin B5 | +358.5% |
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:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
| Contains more ProteinProtein | +186% |
| Contains more FatsFats | +290% |
| Contains more OtherOther | +115% |
| Contains more CarbsCarbs | +79.1% |
~equal in
Water
~91.6g
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
0.052 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.005 g
| Contains more Poly. FatPolyunsaturated fat | +3200% |
| Contains less Sat. FatSaturated fat | -17.5% |
| Contains more Mono. FatMonounsaturated fat | +30% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 1.1µg | 402% |
| Folate | 194µg | 16µg | 45% |
| Manganese | 0.897mg | 0.125mg | 34% |
| Iron | 2.71mg | 0.8mg | 24% |
| Vitamin C | 28.1mg | 9mg | 21% |
| Magnesium | 79mg | 12mg | 16% |
| Vitamin B6 | 0.195mg | 0.061mg | 10% |
| Calcium | 99mg | 21mg | 8% |
| Fiber | 2.2g | 0.5g | 7% |
| Vitamin B2 | 0.189mg | 0.11mg | 6% |
| Vitamin E | 2.03mg | 1.06mg | 6% |
| Potassium | 558mg | 340mg | 6% |
| Vitamin A | 469µg | 426µg | 5% |
| Vitamin B5 | 0.065mg | 0.298mg | 5% |
| Protein | 2.86g | 1g | 4% |
| Sodium | 79mg | 1mg | 3% |
| Zinc | 0.53mg | 0.32mg | 2% |
| Choline | 19.3mg | 8.2mg | 2% |
| Vitamin B1 | 0.078mg | 0.05mg | 2% |
| Phosphorus | 49mg | 44mg | 1% |
| Carbs | 3.63g | 6.5g | 1% |
| Selenium | 1µg | 0.3µg | 1% |
| Polyunsaturated fat | 0.165g | 0.005g | 1% |
| Vitamin B3 | 0.724mg | 0.6mg | 1% |
| Calories | 23kcal | 26kcal | 0% |
| Fats | 0.39g | 0.1g | 0% |
| Net carbs | 1.43g | 6g | N/A |
| Sugar | 0.42g | 2.76g | N/A |
| Copper | 0.13mg | 0.127mg | 0% |
| Saturated fat | 0.063g | 0.052g | 0% |
| Monounsaturated fat | 0.01g | 0.013g | 0% |
| Tryptophan | 0.039mg | 0.012mg | 0% |
| Threonine | 0.122mg | 0.029mg | 0% |
| Isoleucine | 0.147mg | 0.031mg | 0% |
| Leucine | 0.223mg | 0.046mg | 0% |
| Lysine | 0.174mg | 0.054mg | 0% |
| Methionine | 0.053mg | 0.011mg | 0% |
| Phenylalanine | 0.129mg | 0.032mg | 0% |
| Valine | 0.161mg | 0.035mg | 0% |
| Histidine | 0.064mg | 0.016mg | 0% |
| Fructose | 0.15g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
45%
16%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 2.34g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 78mg)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 0.011g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)