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Spinach raw vs. Sunflower oil — In-Depth Nutrition Comparison

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Important differences between spinach raw and sunflower oil

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, and potassium; however, sunflower oil has more vitamin E.
  • Spinach raw's daily need coverage for vitamin K is 398% more.
  • Spinach raw is lower in saturated fat.
  • Spinach raw has a higher glycemic index than sunflower oil.

The food varieties used in the comparison are Spinach, raw and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Spinach raw vs Sunflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +8842.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1923.6%
~equal in Vitamin D ~µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +25541%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +461900%
Contains more Poly. FatPolyunsaturated fat +21960.6%

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 Sunflower oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Sunflower oil DV% diff.
Vitamin K 482.9µg 5.4µg 398%
Vitamin E 2.03mg 41.08mg 260%
Polyunsaturated fat 0.165g 36.4g 242%
Fats 0.39g 100g 153%
Monounsaturated fat 0.01g 46.2g 115%
Saturated fat 0.063g 13g 59%
Vitamin A 469µg 0µg 52%
Folate 194µg 0µg 49%
Calories 23kcal 884kcal 43%
Manganese 0.897mg 0mg 39%
Iron 2.71mg 0mg 34%
Vitamin C 28.1mg 0mg 31%
Magnesium 79mg 0mg 19%
Potassium 558mg 0mg 16%
Vitamin B2 0.189mg 0mg 15%
Vitamin B6 0.195mg 0mg 15%
Copper 0.13mg 0mg 14%
Calcium 99mg 0mg 10%
Fiber 2.2g 0g 9%
Vitamin B1 0.078mg 0mg 7%
Phosphorus 49mg 0mg 7%
Protein 2.86g 0g 6%
Vitamin B3 0.724mg 0mg 5%
Zinc 0.53mg 0mg 5%
Choline 19.3mg 4%
Sodium 79mg 0mg 3%
Selenium 1µg 0µg 2%
Carbs 3.63g 0g 1%
Vitamin B5 0.065mg 0mg 1%
Net carbs 1.43g 0g N/A
Sugar 0.42g 0g N/A
Tryptophan 0.039mg 0mg 0%
Threonine 0.122mg 0mg 0%
Isoleucine 0.147mg 0mg 0%
Leucine 0.223mg 0mg 0%
Lysine 0.174mg 0mg 0%
Methionine 0.053mg 0mg 0%
Phenylalanine 0.129mg 0mg 0%
Valine 0.161mg 0mg 0%
Histidine 0.064mg 0mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Sunflower oil
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
64%
Sunflower oil
Minerals Daily Need Coverage Score
45%
Spinach raw
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 79mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 32)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 12.937g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.3)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.