Spinach raw vs. Raisin — In-Depth Nutrition Comparison
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A recap on the differences between spinach raw and raisins
- Spinach raw is higher in vitamin K, vitamin A, folate, vitamin C, manganese, vitamin E, magnesium, and iron, yet raisins are higher in copper and phosphorus.
- Spinach raw covers your daily vitamin K needs 400% more than raisins.
- The glycemic index of spinach raw is lower.
Food varieties used in this article are Spinach, raw and Raisins, seedless.
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 | +146.9% |
| Contains more CalciumCalcium | +98% |
| Contains more IronIron | +44.1% |
| Contains more ZincZinc | +140.9% |
| Contains more ManganeseManganese | +200% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more PotassiumPotassium | +34.2% |
| Contains more CopperCopper | +144.6% |
| Contains more PhosphorusPhosphorus | +106.1% |
| Contains less SodiumSodium | -86.1% |
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 | +1121.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1591.7% |
| Contains more Vitamin B2Vitamin B2 | +51.2% |
| Contains more Vitamin B6Vitamin B6 | +12.1% |
| Contains more Vitamin KVitamin K | +13697.1% |
| Contains more FolateFolate | +3780% |
| Contains more CholineCholine | +73.9% |
| Contains more Vitamin B1Vitamin B1 | +35.9% |
| Contains more Vitamin B5Vitamin B5 | +46.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 3.5µg | 400% |
| Vitamin A | 469µg | 0µg | 52% |
| Folate | 194µg | 5µg | 47% |
| Fructose | 0.15g | 29.68g | 37% |
| Vitamin C | 28.1mg | 2.3mg | 29% |
| Manganese | 0.897mg | 0.299mg | 26% |
| Carbs | 3.63g | 79.18g | 25% |
| Copper | 0.13mg | 0.318mg | 21% |
| Calories | 23kcal | 299kcal | 14% |
| Vitamin E | 2.03mg | 0.12mg | 13% |
| Magnesium | 79mg | 32mg | 11% |
| Iron | 2.71mg | 1.88mg | 10% |
| Phosphorus | 49mg | 101mg | 7% |
| Potassium | 558mg | 749mg | 6% |
| Fiber | 2.2g | 3.7g | 6% |
| Calcium | 99mg | 50mg | 5% |
| Vitamin B2 | 0.189mg | 0.125mg | 5% |
| Zinc | 0.53mg | 0.22mg | 3% |
| Sodium | 79mg | 11mg | 3% |
| Vitamin B6 | 0.195mg | 0.174mg | 2% |
| Vitamin B1 | 0.078mg | 0.106mg | 2% |
| Vitamin B5 | 0.065mg | 0.095mg | 1% |
| Starch | 2.7g | 1% | |
| Choline | 19.3mg | 11.1mg | 1% |
| Polyunsaturated fat | 0.165g | 0.037g | 1% |
| Selenium | 1µg | 0.6µg | 1% |
| Protein | 2.86g | 3.07g | 0% |
| Fats | 0.39g | 0.46g | 0% |
| Net carbs | 1.43g | 75.48g | N/A |
| Sugar | 0.42g | 59.19g | N/A |
| Vitamin B3 | 0.724mg | 0.766mg | 0% |
| Saturated fat | 0.063g | 0.058g | 0% |
| Monounsaturated fat | 0.01g | 0.051g | 0% |
| Tryptophan | 0.039mg | 0.05mg | 0% |
| Threonine | 0.122mg | 0.077mg | 0% |
| Isoleucine | 0.147mg | 0.057mg | 0% |
| Leucine | 0.223mg | 0.096mg | 0% |
| Lysine | 0.174mg | 0.084mg | 0% |
| Methionine | 0.053mg | 0.021mg | 0% |
| Phenylalanine | 0.129mg | 0.065mg | 0% |
| Valine | 0.161mg | 0.083mg | 0% |
| Histidine | 0.064mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
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:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
| Contains more WaterWater | +492.4% |
| Contains more FatsFats | +17.9% |
| Contains more CarbsCarbs | +2081.3% |
~equal in
Protein
~3.07g
~equal in
Other
~1.86g
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
0.058 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.037 g
| Contains more Poly. FatPolyunsaturated fat | +345.9% |
| Contains more Mono. FatMonounsaturated fat | +410% |
~equal in
Saturated fat
~0.058g
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:
2.7 g
Sucrose:
0.45 g
Glucose:
27.75 g
Fructose:
29.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +542.9% |
| Contains more GlucoseGlucose | +25127.3% |
| Contains more FructoseFructose | +19686.7% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g