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  6. Spinach raw vs. Water

Spinach raw vs. Water — In-Depth Nutrition Comparison

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How are spinach raw and water different?

  • Spinach raw has more manganese, iron, magnesium, potassium, copper, calcium, fiber, and phosphorus than water.
  • Daily need coverage for manganese for spinach raw is 39% higher.
  • Water has a lower glycemic index (0) than spinach raw (32).

Spinach, raw and Beverages, water, tap, well are the varieties used in this article.

Infographic

Spinach raw vs Water 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%
Water
Water
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 0% 0% 5.3% 0.27% 0% 0.65% 0% 0%
Contains more MagnesiumMagnesium +7800%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +712.5%
Contains more ZincZinc +5200%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -93.7%

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.
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%
Water
Water
0
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
Water
Water
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1620%
~equal in Water ~99.9g

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 Water
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Spinach raw Water Opinion
Calories 23kcal 0kcal Spinach raw
Protein 2.86g 0g Spinach raw
Fats 0.39g 0g Spinach raw
Vitamin C 28.1mg Spinach raw
Net carbs 1.43g 0g Spinach raw
Carbs 3.63g 0g Spinach raw
Magnesium 79mg 1mg Spinach raw
Calcium 99mg 3mg Spinach raw
Potassium 558mg 0mg Spinach raw
Iron 2.71mg 0mg Spinach raw
Sugar 0.42g Water
Fiber 2.2g 0g Spinach raw
Copper 0.13mg 0.016mg Spinach raw
Zinc 0.53mg 0.01mg Spinach raw
Phosphorus 49mg 0mg Spinach raw
Sodium 79mg 5mg Water
Vitamin A 9377IU Spinach raw
Vitamin A 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Manganese 0.897mg 0mg Spinach raw
Selenium 1µg Spinach raw
Vitamin B1 0.078mg Spinach raw
Vitamin B2 0.189mg Spinach raw
Vitamin B3 0.724mg Spinach raw
Vitamin B5 0.065mg Spinach raw
Vitamin B6 0.195mg Spinach raw
Vitamin K 482.9µg Spinach raw
Folate 194µg Spinach raw
Choline 19.3mg Spinach raw
Saturated Fat 0.063g Water
Monounsaturated Fat 0.01g Spinach raw
Polyunsaturated fat 0.165g Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Fructose 0.15g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Water
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
0%
Water
Minerals Daily Need Coverage Score
45%
Spinach raw
1%
Water

Comparison summary

Which food is lower in Cholesterol?
Water
Water is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Water
Water is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Water
Water contains less Sodium (difference - 74mg)
Which food is lower in Saturated Fat?
Water
Water is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Water
Water is lower in glycemic index (difference - 32)
Which food is cheaper?
Water
Water is cheaper (difference - $0.2)
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

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. Water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175096/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.