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  6. Spinach raw vs. Pumpkin

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

Spinach raw vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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%
~equal in Copper ~0.127mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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%
~equal in Vitamin A ~426µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Pumpkin 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%

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
7% 92%
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
74% 19% 7%
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%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.