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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, Folate, Vitamin A, 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.

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% 563% 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% 257% 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

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

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 Vegetable
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index 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 Vegetable Opinion
Calories 23kcal 65kcal Vegetable
Protein 2.86g 2.86g
Fats 0.39g 0.15g Spinach raw
Vitamin C 28.1mg 3.2mg Spinach raw
Net carbs 1.43g 8.69g Vegetable
Carbs 3.63g 13.09g Vegetable
Magnesium 79mg 22mg Spinach raw
Calcium 99mg 25mg Spinach raw
Potassium 558mg 169mg Spinach raw
Iron 2.71mg 0.82mg Spinach raw
Sugar 0.42g 3.12g Spinach raw
Fiber 2.2g 4.4g Vegetable
Copper 0.13mg 0.083mg Spinach raw
Zinc 0.53mg 0.49mg Spinach raw
Phosphorus 49mg 51mg Vegetable
Sodium 79mg 35mg Vegetable
Vitamin A 9377IU 4277IU Spinach raw
Vitamin A 469µg 214µg Spinach raw
Vitamin E 2.03mg 0.38mg Spinach raw
Manganese 0.897mg 0.379mg Spinach raw
Selenium 1µg 0.3µg Spinach raw
Vitamin B1 0.078mg 0.071mg Spinach raw
Vitamin B2 0.189mg 0.12mg Spinach raw
Vitamin B3 0.724mg 0.851mg Vegetable
Vitamin B5 0.065mg 0.151mg Vegetable
Vitamin B6 0.195mg 0.074mg Spinach raw
Vitamin K 482.9µg 23.5µg Spinach raw
Folate 194µg 19µg Spinach raw
Choline 19.3mg 24.1mg Vegetable
Saturated Fat 0.063g 0.031g Vegetable
Monounsaturated Fat 0.01g 0.01g
Polyunsaturated fat 0.165g 0.072g Spinach raw
Tryptophan 0.039mg 0.029mg Spinach raw
Threonine 0.122mg 0.115mg Spinach raw
Isoleucine 0.147mg 0.139mg Spinach raw
Leucine 0.223mg 0.19mg Spinach raw
Lysine 0.174mg 0.17mg Spinach raw
Methionine 0.053mg 0.034mg Spinach raw
Phenylalanine 0.129mg 0.12mg Spinach raw
Valine 0.161mg 0.149mg Spinach raw
Histidine 0.064mg 0.073mg Vegetable
Fructose 0.15g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Vegetable
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
168%
Spinach raw
35%
Vegetable
Minerals Daily Need Coverage Score
45%
Spinach raw
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.032g)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 2.7g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 34)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.3)
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. 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.