Spinach raw vs. Soybean raw — In-Depth Nutrition Comparison
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A recap on differences between spinach raw and soybean raw
- Spinach raw is higher in vitamin K and vitamin A, yet soybean raw is higher in copper, iron, phosphorus, manganese, vitamin B1, vitamin B2, magnesium, and folate.
- Spinach raw covers your daily vitamin K needs 363% more than soybean raw.
- Spinach raw contains 426 times more vitamin A than soybean raw. While spinach raw contains 9377IU of vitamin A, soybean raw contains only 22IU.
- The glycemic index of soybean raw is lower.
Food varieties used in this article are Spinach, raw and Soybeans, mature seeds, raw.
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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 | +254.4% |
| Contains more CalciumCalcium | +179.8% |
| Contains more PotassiumPotassium | +222% |
| Contains more IronIron | +479.3% |
| Contains more CopperCopper | +1175.4% |
| Contains more ZincZinc | +822.6% |
| Contains more PhosphorusPhosphorus | +1336.7% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +180.6% |
| Contains more SeleniumSelenium | +1680% |
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 | +368.3% |
| Contains more Vitamin AVitamin A | +46800% |
| Contains more Vitamin EVitamin E | +138.8% |
| Contains more Vitamin KVitamin K | +927.4% |
| Contains more Vitamin B1Vitamin B1 | +1020.5% |
| Contains more Vitamin B2Vitamin B2 | +360.3% |
| Contains more Vitamin B3Vitamin B3 | +124.2% |
| Contains more Vitamin B5Vitamin B5 | +1120% |
| Contains more Vitamin B6Vitamin B6 | +93.3% |
| Contains more FolateFolate | +93.3% |
| Contains more CholineCholine | +500.5% |
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:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more WaterWater | +970.3% |
| Contains more ProteinProtein | +1175.9% |
| Contains more FatsFats | +5012.8% |
| Contains more CarbsCarbs | +730.9% |
| Contains more OtherOther | +183.1% |
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
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains less Sat. FatSaturated fat | -97.8% |
| Contains more Mono. FatMonounsaturated fat | +43940% |
| Contains more Poly. FatPolyunsaturated fat | +6721.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 482.9µg | 47µg | 363% |
| Copper | 0.13mg | 1.658mg | 170% |
| Iron | 2.71mg | 15.7mg | 162% |
| Phosphorus | 49mg | 704mg | 94% |
| Polyunsaturated fat | 0.165g | 11.255g | 74% |
| Manganese | 0.897mg | 2.517mg | 70% |
| Protein | 2.86g | 36.49g | 67% |
| Vitamin B1 | 0.078mg | 0.874mg | 66% |
| Vitamin A | 469µg | 1µg | 52% |
| Vitamin B2 | 0.189mg | 0.87mg | 52% |
| Magnesium | 79mg | 280mg | 48% |
| Folate | 194µg | 375µg | 45% |
| Zinc | 0.53mg | 4.89mg | 40% |
| Potassium | 558mg | 1797mg | 36% |
| Selenium | 1µg | 17.8µg | 31% |
| Fats | 0.39g | 19.94g | 30% |
| Fiber | 2.2g | 9.3g | 28% |
| Vitamin C | 28.1mg | 6mg | 25% |
| Calories | 23kcal | 446kcal | 21% |
| Choline | 19.3mg | 115.9mg | 18% |
| Calcium | 99mg | 277mg | 18% |
| Vitamin B5 | 0.065mg | 0.793mg | 15% |
| Vitamin B6 | 0.195mg | 0.377mg | 14% |
| Saturated fat | 0.063g | 2.884g | 13% |
| Monounsaturated fat | 0.01g | 4.404g | 11% |
| Carbs | 3.63g | 30.16g | 9% |
| Vitamin E | 2.03mg | 0.85mg | 8% |
| Vitamin B3 | 0.724mg | 1.623mg | 6% |
| Sodium | 79mg | 2mg | 3% |
| Net carbs | 1.43g | 20.86g | N/A |
| Sugar | 0.42g | 7.33g | N/A |
| Tryptophan | 0.039mg | 0.591mg | 0% |
| Threonine | 0.122mg | 1.766mg | 0% |
| Isoleucine | 0.147mg | 1.971mg | 0% |
| Leucine | 0.223mg | 3.309mg | 0% |
| Lysine | 0.174mg | 2.706mg | 0% |
| Methionine | 0.053mg | 0.547mg | 0% |
| Phenylalanine | 0.129mg | 2.122mg | 0% |
| Valine | 0.161mg | 2.029mg | 0% |
| Histidine | 0.064mg | 1.097mg | 0% |
| Fructose | 0.15g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
83%
Minerals Daily Need Coverage Score
45%
244%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 6.91g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 2.821g)
Which food is cheaper?
Spinach raw is cheaper (difference - $3.2)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 77mg)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.