Spinach raw vs. Salsa — In-Depth Nutrition Comparison
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A recap on differences between spinach raw and salsa
- Spinach raw is higher than salsa in vitamin A, folate, vitamin C, magnesium, vitamin B2, calcium, potassium, and iron.
- Spinach raw covers your daily vitamin A needs 177% more than salsa.
- Spinach raw contains 10 times more folate than salsa. While spinach raw contains 194µg of folate, salsa contains only 19µg.
- The amount of sodium in spinach raw is lower.
Food varieties used in this article are Spinach, raw and USDA Commodity, salsa.
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 | +393.8% |
| Contains more CalciumCalcium | +725% |
| Contains more PotassiumPotassium | +106.7% |
| Contains more IronIron | +21% |
| Contains more CopperCopper | +35.4% |
| Contains more ZincZinc | +211.8% |
| Contains more PhosphorusPhosphorus | +63.3% |
| Contains less SodiumSodium | -81.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +150% |
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 | +602.5% |
| Contains more Vitamin AVitamin A | +1575% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +56% |
| Contains more Vitamin B2Vitamin B2 | +530% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +30.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +921.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +49.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin A | 469µg | 28µg | 49% |
| Folate | 194µg | 19µg | 44% |
| Manganese | 0.897mg | 39% | |
| Vitamin C | 28.1mg | 4mg | 27% |
| Magnesium | 79mg | 16mg | 15% |
| Sodium | 79mg | 430mg | 15% |
| Vitamin E | 2.03mg | 14% | |
| Vitamin B2 | 0.189mg | 0.03mg | 12% |
| Calcium | 99mg | 12mg | 9% |
| Potassium | 558mg | 270mg | 8% |
| Iron | 2.71mg | 2.24mg | 6% |
| Choline | 19.3mg | 4% | |
| Vitamin B6 | 0.195mg | 0.149mg | 4% |
| Copper | 0.13mg | 0.096mg | 4% |
| Protein | 2.86g | 1.5g | 3% |
| Fiber | 2.2g | 1.4g | 3% |
| Phosphorus | 49mg | 30mg | 3% |
| Zinc | 0.53mg | 0.17mg | 3% |
| Vitamin B3 | 0.724mg | 1.08mg | 2% |
| Vitamin B1 | 0.078mg | 0.05mg | 2% |
| Vitamin B5 | 0.065mg | 1% | |
| Calories | 23kcal | 36kcal | 1% |
| Selenium | 1µg | 0.4µg | 1% |
| Carbs | 3.63g | 7g | 1% |
| Fats | 0.39g | 0.2g | 0% |
| Net carbs | 1.43g | 5.6g | N/A |
| Sugar | 0.42g | N/A | |
| Saturated fat | 0.063g | 0.029g | 0% |
| Monounsaturated fat | 0.01g | 0.016g | 0% |
| Polyunsaturated fat | 0.165g | 0.107g | 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% | |
| Fructose | 0.15g | 0% |
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:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
| Contains more ProteinProtein | +90.7% |
| Contains more FatsFats | +95% |
| Contains more CarbsCarbs | +92.8% |
~equal in
Water
~89.7g
~equal in
Other
~1.6g
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
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
| Contains more Poly. FatPolyunsaturated fat | +54.2% |
| Contains less Sat. FatSaturated fat | -54% |
| Contains more Mono. FatMonounsaturated fat | +60% |