Spinach raw vs. Flax seeds — In-Depth Nutrition Comparison
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What are the differences between spinach raw and flax seeds?
- Spinach raw is higher in vitamin K and vitamin A, yet flax seeds are higher in vitamin B1, copper, fiber, phosphorus, magnesium, manganese, selenium, and iron.
- Spinach raw's daily need coverage for vitamin K is 399% more.
We used Spinach, raw and Seeds, flaxseed types in this article.
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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 | +396.2% |
| Contains more CalciumCalcium | +157.6% |
| Contains more PotassiumPotassium | +45.7% |
| Contains more IronIron | +111.4% |
| Contains more CopperCopper | +838.5% |
| Contains more ZincZinc | +718.9% |
| Contains more PhosphorusPhosphorus | +1210.2% |
| Contains less SodiumSodium | -62% |
| Contains more ManganeseManganese | +176.7% |
| Contains more SeleniumSelenium | +2440% |
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 | +4583.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +554.8% |
| Contains more Vitamin B2Vitamin B2 | +17.4% |
| Contains more Vitamin KVitamin K | +11130.2% |
| Contains more FolateFolate | +123% |
| Contains more Vitamin B1Vitamin B1 | +2007.7% |
| Contains more Vitamin B3Vitamin B3 | +325.4% |
| Contains more Vitamin B5Vitamin B5 | +1415.4% |
| Contains more Vitamin B6Vitamin B6 | +142.6% |
| Contains more CholineCholine | +307.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 4.3µg | 399% |
| Polyunsaturated fat | 0.165g | 28.73g | 190% |
| Vitamin B1 | 0.078mg | 1.644mg | 131% |
| Copper | 0.13mg | 1.22mg | 121% |
| Fiber | 2.2g | 27.3g | 100% |
| Phosphorus | 49mg | 642mg | 85% |
| Magnesium | 79mg | 392mg | 75% |
| Manganese | 0.897mg | 2.482mg | 69% |
| Fats | 0.39g | 42.16g | 64% |
| Vitamin A | 469µg | 0µg | 52% |
| Selenium | 1µg | 25.4µg | 44% |
| Iron | 2.71mg | 5.73mg | 38% |
| Zinc | 0.53mg | 4.34mg | 35% |
| Vitamin C | 28.1mg | 0.6mg | 31% |
| Protein | 2.86g | 18.29g | 31% |
| Folate | 194µg | 87µg | 27% |
| Calories | 23kcal | 534kcal | 26% |
| Vitamin B6 | 0.195mg | 0.473mg | 21% |
| Monounsaturated fat | 0.01g | 7.527g | 19% |
| Vitamin B5 | 0.065mg | 0.985mg | 18% |
| Saturated fat | 0.063g | 3.663g | 16% |
| Calcium | 99mg | 255mg | 16% |
| Vitamin B3 | 0.724mg | 3.08mg | 15% |
| Vitamin E | 2.03mg | 0.31mg | 11% |
| Choline | 19.3mg | 78.7mg | 11% |
| Potassium | 558mg | 813mg | 8% |
| Carbs | 3.63g | 28.88g | 8% |
| Vitamin B2 | 0.189mg | 0.161mg | 2% |
| Sodium | 79mg | 30mg | 2% |
| Net carbs | 1.43g | 1.58g | N/A |
| Sugar | 0.42g | 1.55g | N/A |
| Tryptophan | 0.039mg | 0.297mg | 0% |
| Threonine | 0.122mg | 0.766mg | 0% |
| Isoleucine | 0.147mg | 0.896mg | 0% |
| Leucine | 0.223mg | 1.235mg | 0% |
| Lysine | 0.174mg | 0.862mg | 0% |
| Methionine | 0.053mg | 0.37mg | 0% |
| Phenylalanine | 0.129mg | 0.957mg | 0% |
| Valine | 0.161mg | 1.072mg | 0% |
| Histidine | 0.064mg | 0.472mg | 0% |
| Fructose | 0.15g | 0g | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
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:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more WaterWater | +1213.2% |
| Contains more ProteinProtein | +539.5% |
| Contains more FatsFats | +10710.3% |
| Contains more CarbsCarbs | +695.6% |
| Contains more OtherOther | +115.7% |
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
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains less Sat. FatSaturated fat | -98.3% |
| Contains more Mono. FatMonounsaturated fat | +75170% |
| Contains more Poly. FatPolyunsaturated fat | +17312.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +1542.9% |
| Contains more GlucoseGlucose | +263.6% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g