Spinach raw vs. Walnut oil — In-Depth Nutrition Comparison
Compare
A recap on differences between spinach raw and walnut oil
- Spinach raw is higher than walnut oil in vitamin K, vitamin A, folate, iron, vitamin C, magnesium, potassium, vitamin B6, and vitamin B2.
- Spinach raw covers your daily vitamin K needs 390% more than walnut oil.
- The amount of saturated fat in spinach raw is lower.
- The glycemic index of walnut oil is lower.
Food varieties used in this article are Spinach, raw and Oil, walnut.
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 | +∞% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +407.5% |
| 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 | +3119.3% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +4725% |
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:
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
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
9.1 g
Monounsaturated fat:
Mono. Fat
22.8 g
Polyunsaturated fat:
Poly. Fat
63.3 g
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +227900% |
| Contains more Poly. FatPolyunsaturated fat | +38263.6% |
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 Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.165g | 63.3g | 421% |
| Vitamin K | 482.9µg | 15µg | 390% |
| Fats | 0.39g | 100g | 153% |
| Monounsaturated fat | 0.01g | 22.8g | 57% |
| Vitamin A | 469µg | 0µg | 52% |
| Folate | 194µg | 0µg | 49% |
| Calories | 23kcal | 884kcal | 43% |
| Saturated fat | 0.063g | 9.1g | 41% |
| Manganese | 0.897mg | 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% |
| Vitamin E | 2.03mg | 0.4mg | 11% |
| 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% |
| Sodium | 79mg | 0mg | 3% |
| Choline | 19.3mg | 0.4mg | 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?
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%
4%
Minerals Daily Need Coverage Score
45%
0%
Comparison summary
Which food is lower in Sugar?
Walnut oil is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Walnut oil contains less Sodium (difference - 79mg)
Which food is lower in glycemic index?
Walnut oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Walnut oil is cheaper (difference - $0.2)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 9.037g)
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)