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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.

Infographic

Spinach raw vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 42% 29% 7% 4%
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
9% 19% 72%
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
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
74% 26%
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Flax seeds
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Flax seeds 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
137%
Spinach raw
62%
Flax seeds
Minerals Daily Need Coverage Score
45%
Spinach raw
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.13g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 3.6g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.8)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 49mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.