Spinach raw vs. Vegetable — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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 | +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% |
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:
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
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
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.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
20%
Minerals Daily Need Coverage Score
45%
19%
Comparison summary
Which food contains less Sodium?
Vegetable contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 0.032g)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 2.7g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 34)
Which food is cheaper?
Spinach raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)