Spinach raw vs. Semolina — In-Depth Nutrition Comparison
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Summary of differences between spinach raw and semolina
- Spinach raw has more vitamin K, vitamin A, folate, vitamin C, and iron; however, semolina is higher in selenium, vitamin B3, vitamin B6, copper, and phosphorus.
- Spinach raw covers your daily need for vitamin K, 402% more than semolina.
- The glycemic index of semolina is higher.
These are the specific foods used in this comparison Spinach, raw and Rice, white, long-grain, parboiled, unenriched, dry.
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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 | +192.6% |
| Contains more CalciumCalcium | +39.4% |
| Contains more PotassiumPotassium | +220.7% |
| Contains more IronIron | +266.2% |
| Contains more CopperCopper | +118.5% |
| Contains more ZincZinc | +92.5% |
| Contains more PhosphorusPhosphorus | +212.2% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +15.4% |
| Contains more SeleniumSelenium | +1890% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +6666.7% |
| Contains more Vitamin B2Vitamin B2 | +278% |
| Contains more Vitamin KVitamin K | +482800% |
| Contains more FolateFolate | +2325% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +187.2% |
| Contains more Vitamin B3Vitamin B3 | +597.2% |
| Contains more Vitamin B5Vitamin B5 | +933.8% |
| Contains more Vitamin B6Vitamin B6 | +131.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 0.1µg | 402% |
| Vitamin A | 469µg | 52% | |
| Folate | 194µg | 8µg | 47% |
| Selenium | 1µg | 19.9µg | 34% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Starch | 68.29g | 28% | |
| Vitamin B3 | 0.724mg | 5.048mg | 27% |
| Carbs | 3.63g | 80.89g | 26% |
| Iron | 2.71mg | 0.74mg | 25% |
| Vitamin B6 | 0.195mg | 0.452mg | 20% |
| Calories | 23kcal | 374kcal | 18% |
| Copper | 0.13mg | 0.284mg | 17% |
| Phosphorus | 49mg | 153mg | 15% |
| Vitamin E | 2.03mg | 0.03mg | 13% |
| Vitamin B5 | 0.065mg | 0.672mg | 12% |
| Vitamin B1 | 0.078mg | 0.224mg | 12% |
| Magnesium | 79mg | 27mg | 12% |
| Vitamin B2 | 0.189mg | 0.05mg | 11% |
| Potassium | 558mg | 174mg | 11% |
| Protein | 2.86g | 7.51g | 9% |
| Manganese | 0.897mg | 1.035mg | 6% |
| Choline | 19.3mg | 4% | |
| Zinc | 0.53mg | 1.02mg | 4% |
| Sodium | 79mg | 2mg | 3% |
| Calcium | 99mg | 71mg | 3% |
| Fiber | 2.2g | 1.8g | 2% |
| Polyunsaturated fat | 0.165g | 0.322g | 1% |
| Monounsaturated fat | 0.01g | 0.258g | 1% |
| Saturated fat | 0.063g | 0.294g | 1% |
| Fats | 0.39g | 1.03g | 1% |
| Net carbs | 1.43g | 79.09g | N/A |
| Sugar | 0.42g | 0.33g | N/A |
| Tryptophan | 0.039mg | 0.103mg | 0% |
| Threonine | 0.122mg | 0.271mg | 0% |
| Isoleucine | 0.147mg | 0.339mg | 0% |
| Leucine | 0.223mg | 0.656mg | 0% |
| Lysine | 0.174mg | 0.215mg | 0% |
| Methionine | 0.053mg | 0.183mg | 0% |
| Phenylalanine | 0.129mg | 0.398mg | 0% |
| Valine | 0.161mg | 0.47mg | 0% |
| Histidine | 0.064mg | 0.185mg | 0% |
| Fructose | 0.15g | 0.02g | 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:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more WaterWater | +827% |
| Contains more OtherOther | +142.3% |
| Contains more ProteinProtein | +162.6% |
| Contains more FatsFats | +164.1% |
| Contains more CarbsCarbs | +2128.4% |
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
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -78.6% |
| Contains more Mono. FatMonounsaturated fat | +2480% |
| Contains more Poly. FatPolyunsaturated fat | +95.2% |
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:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more FructoseFructose | +650% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +200% |
~equal in
Glucose
~0.11g
~equal in
Lactose
~0g
~equal in
Maltose
~0g