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  6. Spinach raw vs. Raspberry

Spinach raw vs. Raspberry — In-Depth Nutrition Comparison

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How are Spinach raw and Raspberry different?

  • Spinach raw is higher in Vitamin K, Vitamin A RAE, Folate, Iron, Magnesium, Potassium, Vitamin B2, Vitamin B6, and Manganese, however, Raspberry is richer in Fiber.
  • Daily need coverage for Vitamin K from Spinach raw is 396% higher.
  • Spinach raw contains 235 times more Vitamin A RAE than Raspberry. While Spinach raw contains 469µg of Vitamin A RAE, Raspberry contains only 2µg.

Spinach, raw and Raspberries, raw are the varieties used in this article.

Infographic

Spinach raw vs Raspberry 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
9
:
1
Raspberry
Raspberry
Contains more Calcium +296%
Contains more Iron +292.8%
Contains more Magnesium +259.1%
Contains more Phosphorus +69%
Contains more Potassium +269.5%
Contains more Zinc +26.2%
Contains more Copper +44.4%
Contains more Manganese +33.9%
Contains more Selenium +400%
Contains less Sodium -98.7%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Raspberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Contains more Calcium +296%
Contains more Iron +292.8%
Contains more Magnesium +259.1%
Contains more Phosphorus +69%
Contains more Potassium +269.5%
Contains more Zinc +26.2%
Contains more Copper +44.4%
Contains more Manganese +33.9%
Contains more Selenium +400%
Contains less Sodium -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.
Spinach raw
Spinach raw
9
:
1
Raspberry
Raspberry
Contains more Vitamin A +28315.2%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +143.8%
Contains more Vitamin B2 +397.4%
Contains more Vitamin B3 +21.1%
Contains more Vitamin B6 +254.5%
Contains more Folate +823.8%
Contains more Vitamin K +6091%
Contains more Vitamin B5 +406.2%
Equal in Vitamin C - 26.2
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%
Raspberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Contains more Vitamin A +28315.2%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +143.8%
Contains more Vitamin B2 +397.4%
Contains more Vitamin B3 +21.1%
Contains more Vitamin B6 +254.5%
Contains more Folate +823.8%
Contains more Vitamin K +6091%
Contains more Vitamin B5 +406.2%
Equal in Vitamin C - 26.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
2
Raspberry
Raspberry
Contains more Protein +138.3%
Contains more Other +273.9%
Contains more Fats +66.7%
Contains more Carbs +228.9%
Equal in Water - 85.75
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
Raspberry
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Protein +138.3%
Contains more Other +273.9%
Contains more Fats +66.7%
Contains more Carbs +228.9%
Equal in Water - 85.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
0
:
3
Raspberry
Raspberry
Contains less Saturated Fat -69.8%
Contains more Monounsaturated Fat +540%
Contains more Polyunsaturated fat +127.3%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Raspberry
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Contains less Saturated Fat -69.8%
Contains more Monounsaturated Fat +540%
Contains more Polyunsaturated fat +127.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
3
Raspberry
Raspberry
Contains more Galactose +∞%
Contains more Sucrose +185.7%
Contains more Glucose +1590.9%
Contains more Fructose +1466.7%
Spinach raw
16% 26% 35% 23%
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
Raspberry
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Sucrose +185.7%
Contains more Glucose +1590.9%
Contains more Fructose +1466.7%

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 Raspberry
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Raspberry Opinion
Net carbs 1.43g 5.44g Raspberry
Protein 2.86g 1.2g Spinach raw
Fats 0.39g 0.65g Raspberry
Carbs 3.63g 11.94g Raspberry
Calories 23kcal 52kcal Raspberry
Fructose 0.15g 2.35g Raspberry
Sugar 0.42g 4.42g Spinach raw
Fiber 2.2g 6.5g Raspberry
Calcium 99mg 25mg Spinach raw
Iron 2.71mg 0.69mg Spinach raw
Magnesium 79mg 22mg Spinach raw
Phosphorus 49mg 29mg Spinach raw
Potassium 558mg 151mg Spinach raw
Sodium 79mg 1mg Raspberry
Zinc 0.53mg 0.42mg Spinach raw
Copper 0.13mg 0.09mg Spinach raw
Manganese 0.897mg 0.67mg Spinach raw
Selenium 1µg 0.2µg Spinach raw
Vitamin A 9377IU 33IU Spinach raw
Vitamin A RAE 469µg 2µg Spinach raw
Vitamin E 2.03mg 0.87mg Spinach raw
Vitamin C 28.1mg 26.2mg Spinach raw
Vitamin B1 0.078mg 0.032mg Spinach raw
Vitamin B2 0.189mg 0.038mg Spinach raw
Vitamin B3 0.724mg 0.598mg Spinach raw
Vitamin B5 0.065mg 0.329mg Raspberry
Vitamin B6 0.195mg 0.055mg Spinach raw
Folate 194µg 21µg Spinach raw
Vitamin K 482.9µg 7.8µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.063g 0.019g Raspberry
Monounsaturated Fat 0.01g 0.064g Raspberry
Polyunsaturated fat 0.165g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Raspberry
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
17%
Raspberry
Minerals Daily Need Coverage Score
45%
Spinach raw
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.