Spinach raw vs. Pumpkin pie — In-Depth Nutrition Comparison
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Summary of differences between spinach raw and pumpkin pie
- Spinach raw has more vitamin K, vitamin A, folate, vitamin C, manganese, iron, magnesium, potassium, and vitamin B6; however, pumpkin pie is higher in vitamin B12.
- Spinach raw covers your daily need for vitamin K, 391% more than pumpkin pie.
- The glycemic index of pumpkin pie is higher.
These are the specific foods used in this comparison Spinach, raw and Pie, pumpkin, commercially prepared.
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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 | +464.3% |
| Contains more CalciumCalcium | +54.7% |
| Contains more PotassiumPotassium | +234.1% |
| Contains more IronIron | +201.1% |
| Contains more ZincZinc | +35.9% |
| Contains less SodiumSodium | -66.9% |
| Contains more ManganeseManganese | +295.2% |
| Contains more CopperCopper | +13.8% |
| Contains more PhosphorusPhosphorus | +65.3% |
| Contains more SeleniumSelenium | +440% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +167.1% |
| Contains more Vitamin B2Vitamin B2 | +52.4% |
| Contains more Vitamin B6Vitamin B6 | +209.5% |
| Contains more Vitamin KVitamin K | +3558.3% |
| Contains more FolateFolate | +646.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +126.9% |
| Contains more Vitamin B3Vitamin B3 | +52.9% |
| Contains more Vitamin B5Vitamin B5 | +595.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +94.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 13.2µg | 391% |
| Folate | 194µg | 26µg | 42% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Manganese | 0.897mg | 0.227mg | 29% |
| Iron | 2.71mg | 0.9mg | 23% |
| Vitamin B12 | 0µg | 0.35µg | 15% |
| Magnesium | 79mg | 14mg | 15% |
| Fats | 0.39g | 9.75g | 14% |
| Potassium | 558mg | 167mg | 12% |
| Calories | 23kcal | 243kcal | 11% |
| Monounsaturated fat | 0.01g | 4.6g | 11% |
| Polyunsaturated fat | 0.165g | 1.77g | 11% |
| Carbs | 3.63g | 34.83g | 10% |
| Vitamin B6 | 0.195mg | 0.063mg | 10% |
| Cholesterol | 0mg | 26mg | 9% |
| Saturated fat | 0.063g | 1.988g | 9% |
| Vitamin E | 2.03mg | 0.76mg | 8% |
| Vitamin B5 | 0.065mg | 0.452mg | 8% |
| Vitamin B1 | 0.078mg | 0.177mg | 8% |
| Selenium | 1µg | 5.4µg | 8% |
| Sodium | 79mg | 239mg | 7% |
| Phosphorus | 49mg | 81mg | 5% |
| Vitamin B2 | 0.189mg | 0.124mg | 5% |
| Calcium | 99mg | 64mg | 4% |
| Starch | 10.73g | 4% | |
| Choline | 19.3mg | 37.5mg | 3% |
| Fructose | 0.15g | 2.85g | 3% |
| Vitamin B3 | 0.724mg | 1.107mg | 2% |
| Protein | 2.86g | 3.9g | 2% |
| Vitamin A | 469µg | 448µg | 2% |
| Fiber | 2.2g | 1.8g | 2% |
| Copper | 0.13mg | 0.148mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Zinc | 0.53mg | 0.39mg | 1% |
| Net carbs | 1.43g | 33.03g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Sugar | 0.42g | 18.88g | N/A |
| Tryptophan | 0.039mg | 0.048mg | 0% |
| Threonine | 0.122mg | 0.154mg | 0% |
| Isoleucine | 0.147mg | 0.158mg | 0% |
| Leucine | 0.223mg | 0.297mg | 0% |
| Lysine | 0.174mg | 0.192mg | 0% |
| Methionine | 0.053mg | 0.249mg | 0% |
| Phenylalanine | 0.129mg | 0.175mg | 0% |
| Valine | 0.161mg | 0.211mg | 0% |
| Histidine | 0.064mg | 0.088mg | 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:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
| Contains more WaterWater | +81.4% |
| Contains more OtherOther | +52.2% |
| Contains more ProteinProtein | +36.4% |
| Contains more FatsFats | +2400% |
| Contains more CarbsCarbs | +859.5% |
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
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
| Contains less Sat. FatSaturated fat | -96.8% |
| Contains more Mono. FatMonounsaturated fat | +45900% |
| Contains more Poly. FatPolyunsaturated fat | +972.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
10.73 g
Sucrose:
9.3 g
Glucose:
3.78 g
Fructose:
2.85 g
Lactose:
2 g
Maltose:
0.95 g
Galactose:
0.01 g
| Contains more GalactoseGalactose | +900% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +13185.7% |
| Contains more GlucoseGlucose | +3336.4% |
| Contains more FructoseFructose | +1800% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |