Spinach raw vs. Wasabi — In-Depth Nutrition Comparison
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What are the differences between spinach raw and wasabi?
- Spinach raw is higher in vitamin A, folate, manganese, iron, and vitamin B2, yet wasabi is higher in fiber, vitamin C, zinc, and vitamin B6.
- Spinach raw's daily need coverage for vitamin A is 187% more.
- Spinach raw has 11 times more folate than wasabi. While spinach raw has 194µg of folate, wasabi has only 18µg.
We used Spinach, raw and Wasabi, root, raw types in this article.
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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 | +14.5% |
| Contains more IronIron | +163.1% |
| Contains more ManganeseManganese | +129.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +29.3% |
| Contains more CopperCopper | +19.2% |
| Contains more ZincZinc | +205.7% |
| Contains more PhosphorusPhosphorus | +63.3% |
| Contains less SodiumSodium | -78.5% |
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 AVitamin A | +23350% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +65.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +977.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +49.1% |
| Contains more Vitamin B1Vitamin B1 | +67.9% |
| Contains more Vitamin B5Vitamin B5 | +212.3% |
| Contains more Vitamin B6Vitamin B6 | +40.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin A | 469µg | 2µg | 52% |
| Folate | 194µg | 18µg | 44% |
| Fiber | 2.2g | 7.8g | 22% |
| Manganese | 0.897mg | 0.391mg | 22% |
| Iron | 2.71mg | 1.03mg | 21% |
| Vitamin C | 28.1mg | 41.9mg | 15% |
| Vitamin E | 2.03mg | 14% | |
| Zinc | 0.53mg | 1.62mg | 10% |
| Carbs | 3.63g | 23.54g | 7% |
| Vitamin B6 | 0.195mg | 0.274mg | 6% |
| Vitamin B2 | 0.189mg | 0.114mg | 6% |
| Calories | 23kcal | 109kcal | 4% |
| Choline | 19.3mg | 4% | |
| Protein | 2.86g | 4.8g | 4% |
| Vitamin B1 | 0.078mg | 0.131mg | 4% |
| Phosphorus | 49mg | 80mg | 4% |
| Sodium | 79mg | 17mg | 3% |
| Copper | 0.13mg | 0.155mg | 3% |
| Vitamin B5 | 0.065mg | 0.203mg | 3% |
| Calcium | 99mg | 128mg | 3% |
| Selenium | 1µg | 2% | |
| Magnesium | 79mg | 69mg | 2% |
| Polyunsaturated fat | 0.165g | 1% | |
| Fats | 0.39g | 0.63g | 0% |
| Net carbs | 1.43g | 15.74g | N/A |
| Potassium | 558mg | 568mg | 0% |
| Sugar | 0.42g | N/A | |
| Vitamin B3 | 0.724mg | 0.743mg | 0% |
| Saturated fat | 0.063g | 0% | |
| Monounsaturated fat | 0.01g | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 0% |
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:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
| Contains more WaterWater | +32.3% |
| Contains more ProteinProtein | +67.8% |
| Contains more FatsFats | +61.5% |
| Contains more CarbsCarbs | +548.5% |
| Contains more OtherOther | +11.6% |