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  6. Spinach raw vs. Rye

Spinach raw vs. Rye — In-Depth Nutrition Comparison

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How are spinach raw and rye different?

  • Spinach raw is higher in vitamin K, vitamin A, folate, and vitamin C; however, rye is richer in manganese, fiber, phosphorus, vitamin B5, copper, and selenium.
  • Daily need coverage for vitamin K for spinach raw is 398% higher.

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

Infographic

Spinach raw vs Rye 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%
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +312.5%
Contains more MagnesiumMagnesium +39.2%
Contains more CopperCopper +182.3%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +577.6%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +187.3%
Contains more SeleniumSelenium +1290%
~equal in Potassium ~510mg
~equal in Iron ~2.63mg

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%
Rye
Rye
6
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin EVitamin E +138.8%
Contains more Vitamin KVitamin K +8084.7%
Contains more FolateFolate +410.5%
Contains more Vitamin B1Vitamin B1 +305.1%
Contains more Vitamin B2Vitamin B2 +32.8%
Contains more Vitamin B3Vitamin B3 +489.8%
Contains more Vitamin B5Vitamin B5 +2140%
Contains more Vitamin B6Vitamin B6 +50.8%
Contains more CholineCholine +57.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Rye DV% diff.
Vitamin K 482.9µg 5.9µg 398%
Manganese 0.897mg 2.577mg 73%
Vitamin A 469µg 1µg 52%
Fiber 2.2g 15.1g 52%
Phosphorus 49mg 332mg 40%
Folate 194µg 38µg 39%
Vitamin C 28.1mg 0mg 31%
Vitamin B5 0.065mg 1.456mg 28%
Copper 0.13mg 0.367mg 26%
Carbs 3.63g 75.86g 24%
Selenium 1µg 13.9µg 23%
Vitamin B3 0.724mg 4.27mg 22%
Vitamin B1 0.078mg 0.316mg 20%
Zinc 0.53mg 2.65mg 19%
Calories 23kcal 338kcal 16%
Protein 2.86g 10.34g 15%
Vitamin E 2.03mg 0.85mg 8%
Calcium 99mg 24mg 8%
Vitamin B6 0.195mg 0.294mg 8%
Magnesium 79mg 110mg 7%
Vitamin B2 0.189mg 0.251mg 5%
Polyunsaturated fat 0.165g 0.767g 4%
Sodium 79mg 2mg 3%
Fats 0.39g 1.63g 2%
Choline 19.3mg 30.4mg 2%
Saturated fat 0.063g 0.197g 1%
Potassium 558mg 510mg 1%
Iron 2.71mg 2.63mg 1%
Net carbs 1.43g 60.76g N/A
Sugar 0.42g 0.98g N/A
Monounsaturated fat 0.01g 0.208g 0%
Tryptophan 0.039mg 0.108mg 0%
Threonine 0.122mg 0.289mg 0%
Isoleucine 0.147mg 0.208mg 0%
Leucine 0.223mg 0.563mg 0%
Lysine 0.174mg 0.286mg 0%
Methionine 0.053mg 0.153mg 0%
Phenylalanine 0.129mg 0.435mg 0%
Valine 0.161mg 0.317mg 0%
Histidine 0.064mg 0.189mg 0%
Fructose 0.15g 0.11g 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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +762.3%
Contains more ProteinProtein +261.5%
Contains more FatsFats +317.9%
Contains more CarbsCarbs +1989.8%
~equal in Other ~1.57g

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -68%
Contains more Mono. FatMonounsaturated fat +1980%
Contains more Poly. FatPolyunsaturated fat +364.8%

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
Rye
Rye
2
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +36.4%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +914.3%
Contains more GlucoseGlucose +45.5%
~equal in Starch ~0g
~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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.