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  6. Spinach raw vs. Rice

Spinach raw vs. Rice — In-Depth Nutrition Comparison

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Important differences between spinach raw and rice

  • Rice has less vitamin K, vitamin A, folate, vitamin C, iron, manganese, magnesium, potassium, vitamin B2, and vitamin E.
  • Spinach raw's daily need coverage for vitamin K is 402% more.
  • Rice has a higher glycemic index than spinach raw.

The food varieties used in the comparison are Spinach, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Spinach raw vs Rice 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%
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +890%
Contains more PotassiumPotassium +1494.3%
Contains more IronIron +125.8%
Contains more CopperCopper +88.4%
Contains more PhosphorusPhosphorus +14%
Contains more ManganeseManganese +90%
Contains less SodiumSodium -98.7%
Contains more SeleniumSelenium +650%
~equal in Zinc ~0.49mg

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%
Rice
Rice
3
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 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4975%
Contains more Vitamin B2Vitamin B2 +1353.8%
Contains more Vitamin B6Vitamin B6 +109.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +234.5%
Contains more CholineCholine +819%
Contains more Vitamin B1Vitamin B1 +109%
Contains more Vitamin B3Vitamin B3 +103.9%
Contains more Vitamin B5Vitamin B5 +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Rice DV% diff.
Vitamin K 482.9µg 0µg 402%
Vitamin A 469µg 0µg 52%
Folate 194µg 58µg 34%
Vitamin C 28.1mg 0mg 31%
Iron 2.71mg 1.2mg 19%
Manganese 0.897mg 0.472mg 18%
Magnesium 79mg 12mg 16%
Potassium 558mg 35mg 15%
Vitamin B2 0.189mg 0.013mg 14%
Vitamin E 2.03mg 0.04mg 13%
Selenium 1µg 7.5µg 12%
Calcium 99mg 10mg 9%
Vitamin B6 0.195mg 0.093mg 8%
Carbs 3.63g 28.17g 8%
Fiber 2.2g 0.4g 7%
Copper 0.13mg 0.069mg 7%
Vitamin B5 0.065mg 0.39mg 7%
Vitamin B1 0.078mg 0.163mg 7%
Vitamin B3 0.724mg 1.476mg 5%
Calories 23kcal 130kcal 5%
Choline 19.3mg 2.1mg 3%
Sodium 79mg 1mg 3%
Polyunsaturated fat 0.165g 0.076g 1%
Phosphorus 49mg 43mg 1%
Protein 2.86g 2.69g 0%
Fats 0.39g 0.28g 0%
Net carbs 1.43g 27.77g N/A
Sugar 0.42g 0.05g N/A
Zinc 0.53mg 0.49mg 0%
Saturated fat 0.063g 0.077g 0%
Monounsaturated fat 0.01g 0.088g 0%
Tryptophan 0.039mg 0.031mg 0%
Threonine 0.122mg 0.096mg 0%
Isoleucine 0.147mg 0.116mg 0%
Leucine 0.223mg 0.222mg 0%
Lysine 0.174mg 0.097mg 0%
Methionine 0.053mg 0.063mg 0%
Phenylalanine 0.129mg 0.144mg 0%
Valine 0.161mg 0.164mg 0%
Histidine 0.064mg 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more FatsFats +39.3%
Contains more WaterWater +33.5%
Contains more OtherOther +309.5%
Contains more CarbsCarbs +676%
~equal in Protein ~2.69g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -18.2%
Contains more Poly. FatPolyunsaturated fat +117.1%
Contains more Mono. FatMonounsaturated fat +780%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.