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  6. Spinach raw vs. Rose hips

Spinach raw vs. Rose hips — In-Depth Nutrition Comparison

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Significant differences between spinach raw and rose hips

  • Spinach raw has more vitamin K, vitamin A, folate, iron, and vitamin B6; however, rose hips are richer in vitamin C, fiber, vitamin E, vitamin B5, and calcium.
  • Rose hips cover your daily vitamin C needs 442% more than spinach raw.
  • Rose hips have 65 times less folate than spinach raw. Spinach raw has 194µg of folate, while rose hips have 3µg.
  • Rose hips have a higher glycemic index. The glycemic index of rose hips is 64, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Spinach, raw and Rose Hips, wild (Northern Plains Indians).

Infographic

Spinach raw vs Rose hips 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 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
Contains more MagnesiumMagnesium +14.5%
Contains more PotassiumPotassium +30.1%
Contains more IronIron +155.7%
Contains more CopperCopper +15%
Contains more ZincZinc +112%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +70.7%
Contains more PhosphorusPhosphorus +24.5%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +13.7%

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.
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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
Contains more Vitamin AVitamin A +116.1%
Contains more Vitamin B1Vitamin B1 +387.5%
Contains more Vitamin B2Vitamin B2 +13.9%
Contains more Vitamin B6Vitamin B6 +156.6%
Contains more Vitamin KVitamin K +1764.5%
Contains more FolateFolate +6366.7%
Contains more CholineCholine +60.8%
Contains more Vitamin CVitamin C +1416%
Contains more Vitamin EVitamin E +187.7%
Contains more Vitamin B3Vitamin B3 +79.6%
Contains more Vitamin B5Vitamin B5 +1130.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Spinach raw Rose hips DV% diff.
Vitamin C 28.1mg 426mg 442%
Vitamin K 482.9µg 25.9µg 381%
Fiber 2.2g 24.1g 88%
Folate 194µg 3µg 48%
Vitamin A 469µg 217µg 28%
Vitamin E 2.03mg 5.84mg 25%
Iron 2.71mg 1.06mg 21%
Vitamin B5 0.065mg 0.8mg 15%
Carbs 3.63g 38.22g 12%
Vitamin B6 0.195mg 0.076mg 9%
Calories 23kcal 162kcal 7%
Calcium 99mg 169mg 7%
Manganese 0.897mg 1.02mg 5%
Vitamin B1 0.078mg 0.016mg 5%
Vitamin B3 0.724mg 1.3mg 4%
Potassium 558mg 429mg 4%
Sodium 79mg 4mg 3%
Zinc 0.53mg 0.25mg 3%
Protein 2.86g 1.6g 3%
Phosphorus 49mg 61mg 2%
Copper 0.13mg 0.113mg 2%
Selenium 1µg 2%
Vitamin B2 0.189mg 0.166mg 2%
Magnesium 79mg 69mg 2%
Polyunsaturated fat 0.165g 1%
Choline 19.3mg 12mg 1%
Fructose 0.15g 1.16g 1%
Fats 0.39g 0.34g 0%
Net carbs 1.43g 14.12g N/A
Sugar 0.42g 2.58g N/A
Saturated fat 0.063g 0%
Monounsaturated fat 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 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
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Contains more ProteinProtein +78.8%
Contains more FatsFats +14.7%
Contains more WaterWater +55.8%
Contains more OtherOther +45.8%
Contains more CarbsCarbs +952.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
3% 52% 45%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.34 g
Fructose: 1.16 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +1118.2%
Contains more FructoseFructose +673.3%
~equal in Starch ~0g
~equal in Sucrose ~0.07g
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.