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  6. Spinach raw vs. Vegetable

Spinach raw vs. Vegetable — In-Depth Nutrition Comparison

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Differences between spinach raw and vegetable

  • Vegetable contains less vitamin K, vitamin A, folate, vitamin C, iron, manganese, magnesium, potassium, vitamin E, and vitamin B6 than spinach raw.
  • Spinach raw's daily need coverage for vitamin K is 383% higher.
  • Vegetable contains 10 times less folate than spinach raw. Spinach raw contains 194µg of folate, while vegetable contains 19µg.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of vegetable is 66.

The food types used in this comparison are Spinach, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Spinach raw vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +259.1%
Contains more CalciumCalcium +296%
Contains more PotassiumPotassium +230.2%
Contains more IronIron +230.5%
Contains more CopperCopper +56.6%
Contains more ManganeseManganese +136.7%
Contains more SeleniumSelenium +233.3%
Contains less SodiumSodium -55.7%
~equal in Zinc ~0.49mg
~equal in Phosphorus ~51mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +778.1%
Contains more Vitamin AVitamin A +119.2%
Contains more Vitamin EVitamin E +434.2%
Contains more Vitamin B2Vitamin B2 +57.5%
Contains more Vitamin B6Vitamin B6 +163.5%
Contains more Vitamin KVitamin K +1954.9%
Contains more FolateFolate +921.1%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +132.3%
Contains more CholineCholine +24.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Vegetable DV% diff.
Vitamin K 482.9µg 23.5µg 383%
Folate 194µg 19µg 44%
Vitamin A 469µg 214µg 28%
Vitamin C 28.1mg 3.2mg 28%
Iron 2.71mg 0.82mg 24%
Manganese 0.897mg 0.379mg 23%
Magnesium 79mg 22mg 14%
Potassium 558mg 169mg 11%
Vitamin E 2.03mg 0.38mg 11%
Fiber 2.2g 4.4g 9%
Vitamin B6 0.195mg 0.074mg 9%
Calcium 99mg 25mg 7%
Vitamin B2 0.189mg 0.12mg 5%
Copper 0.13mg 0.083mg 5%
Carbs 3.63g 13.09g 3%
Vitamin B5 0.065mg 0.151mg 2%
Calories 23kcal 65kcal 2%
Sodium 79mg 35mg 2%
Choline 19.3mg 24.1mg 1%
Polyunsaturated fat 0.165g 0.072g 1%
Vitamin B3 0.724mg 0.851mg 1%
Vitamin B1 0.078mg 0.071mg 1%
Selenium 1µg 0.3µg 1%
Protein 2.86g 2.86g 0%
Fats 0.39g 0.15g 0%
Net carbs 1.43g 8.69g N/A
Sugar 0.42g 3.12g N/A
Zinc 0.53mg 0.49mg 0%
Phosphorus 49mg 51mg 0%
Saturated fat 0.063g 0.031g 0%
Monounsaturated fat 0.01g 0.01g 0%
Tryptophan 0.039mg 0.029mg 0%
Threonine 0.122mg 0.115mg 0%
Isoleucine 0.147mg 0.139mg 0%
Leucine 0.223mg 0.19mg 0%
Lysine 0.174mg 0.17mg 0%
Methionine 0.053mg 0.034mg 0%
Phenylalanine 0.129mg 0.12mg 0%
Valine 0.161mg 0.149mg 0%
Histidine 0.064mg 0.073mg 0%
Fructose 0.15g 0%

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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +160%
Contains more OtherOther +156.7%
Contains more CarbsCarbs +260.6%
~equal in Protein ~2.86g
~equal in Water ~83.23g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Poly. FatPolyunsaturated fat +129.2%
Contains less Sat. FatSaturated fat -50.8%
~equal in Monounsaturated fat ~0.01g

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.