Spinach raw vs. Smoothie — In-Depth Nutrition Comparison
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The main differences between spinach raw and smoothie
- Spinach raw is richer in vitamin A, iron, potassium, fiber, vitamin B6, and calcium, yet smoothie is richer in vitamin B12.
- Daily need coverage for vitamin A for spinach raw is 179% higher.
- Spinach raw contains less sugar.
- Spinach raw has a lower glycemic index than smoothie.
Food types used in this article are Spinach, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana.
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 | +∞% |
| Contains more CalciumCalcium | +141.5% |
| Contains more PotassiumPotassium | +2225% |
| Contains more IronIron | +1706.7% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -63.3% |
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 | +14.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +137.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +12.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin A | 469µg | 52% | |
| Folate | 194µg | 49% | |
| Manganese | 0.897mg | 39% | |
| Iron | 2.71mg | 0.15mg | 32% |
| Magnesium | 79mg | 19% | |
| Potassium | 558mg | 24mg | 16% |
| Vitamin B2 | 0.189mg | 15% | |
| Vitamin E | 2.03mg | 14% | |
| Copper | 0.13mg | 14% | |
| Vitamin B12 | 0µg | 0.24µg | 10% |
| Fiber | 2.2g | 0g | 9% |
| Vitamin B6 | 0.195mg | 0.082mg | 9% |
| Phosphorus | 49mg | 7% | |
| Vitamin B1 | 0.078mg | 7% | |
| Calcium | 99mg | 41mg | 6% |
| Zinc | 0.53mg | 5% | |
| Choline | 19.3mg | 4% | |
| Vitamin C | 28.1mg | 24.5mg | 4% |
| Protein | 2.86g | 1.22g | 3% |
| Sodium | 79mg | 29mg | 2% |
| Carbs | 3.63g | 8.16g | 2% |
| Selenium | 1µg | 2% | |
| Polyunsaturated fat | 0.165g | 1% | |
| Calories | 23kcal | 37kcal | 1% |
| Vitamin B5 | 0.065mg | 1% | |
| Vitamin B3 | 0.724mg | 0.816mg | 1% |
| Fats | 0.39g | 0g | 1% |
| Net carbs | 1.43g | 8.16g | N/A |
| Sugar | 0.42g | 7.35g | N/A |
| Saturated fat | 0.063g | 0g | 0% |
| Monounsaturated fat | 0.01g | 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:
1.22 g
Fats:
0 g
Carbs:
8.16 g
Water:
90.28 g
Other:
0.34 g
| Contains more ProteinProtein | +134.4% |
| Contains more FatsFats | +∞% |
| Contains more OtherOther | +405.9% |
| Contains more CarbsCarbs | +124.8% |
~equal in
Water
~90.28g