Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Turkey meat

Spinach raw vs. Turkey meat — In-Depth Nutrition Comparison

Compare

Summary of differences between spinach raw and turkey meat

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, and vitamin C; however, turkey meat is higher in vitamin B3, selenium, vitamin B12, and vitamin B6.
  • Spinach raw covers your daily need for vitamin K, 402% more than turkey meat.
  • The glycemic index of spinach raw is higher.

These are the specific foods used in this comparison Spinach, raw and Turkey, whole, meat, and skin, cooked, roasted.

Infographic

Spinach raw vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +163.3%
Contains more CalciumCalcium +607.1%
Contains more PotassiumPotassium +133.5%
Contains more IronIron +148.6%
Contains more CopperCopper +39.8%
Contains less SodiumSodium -23.3%
Contains more ManganeseManganese +6307.1%
Contains more ZincZinc +367.9%
Contains more PhosphorusPhosphorus +355.1%
Contains more SeleniumSelenium +2880%

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3808.3%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2055.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +48.7%
Contains more Vitamin B3Vitamin B3 +1222.2%
Contains more Vitamin B5Vitamin B5 +1358.5%
Contains more Vitamin B6Vitamin B6 +215.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +352.8%

All nutrients comparison - raw data values

Nutrient Spinach raw Turkey meat DV% diff.
Vitamin K 482.9µg 0µg 402%
Vitamin B3 0.724mg 9.573mg 55%
Selenium 1µg 29.8µg 52%
Protein 2.86g 28.55g 51%
Vitamin A 469µg 12µg 51%
Folate 194µg 9µg 46%
Vitamin B12 0µg 1.02µg 43%
Manganese 0.897mg 0.014mg 38%
Cholesterol 0mg 109mg 36%
Vitamin B6 0.195mg 0.616mg 32%
Vitamin C 28.1mg 0mg 31%
Phosphorus 49mg 223mg 25%
Iron 2.71mg 1.09mg 20%
Zinc 0.53mg 2.48mg 18%
Vitamin B5 0.065mg 0.948mg 18%
Vitamin E 2.03mg 0.07mg 13%
Polyunsaturated fat 0.165g 2.119g 13%
Magnesium 79mg 30mg 12%
Choline 19.3mg 87.4mg 12%
Fats 0.39g 7.39g 11%
Saturated fat 0.063g 2.155g 10%
Potassium 558mg 239mg 9%
Calcium 99mg 14mg 9%
Fiber 2.2g 0g 9%
Calories 23kcal 189kcal 8%
Vitamin B2 0.189mg 0.281mg 7%
Monounsaturated fat 0.01g 2.647g 7%
Copper 0.13mg 0.093mg 4%
Vitamin B1 0.078mg 0.045mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Sodium 79mg 103mg 1%
Carbs 3.63g 0.06g 1%
Net carbs 1.43g 0.06g N/A
Sugar 0.42g 0g N/A
Trans fat 0g 0.101g N/A
Tryptophan 0.039mg 0.291mg 0%
Threonine 0.122mg 1.004mg 0%
Isoleucine 0.147mg 0.796mg 0%
Leucine 0.223mg 1.925mg 0%
Lysine 0.174mg 2.282mg 0%
Methionine 0.053mg 0.724mg 0%
Phenylalanine 0.129mg 0.903mg 0%
Valine 0.161mg 0.902mg 0%
Histidine 0.064mg 0.749mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +5950%
Contains more WaterWater +43.9%
Contains more OtherOther +258.3%
Contains more ProteinProtein +898.3%
Contains more FatsFats +1794.9%

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +26370%
Contains more Poly. FatPolyunsaturated fat +1184.2%

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.