Spinach raw vs. Khorasan wheat — In-Depth Nutrition Comparison
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A recap on differences between spinach raw and khorasan wheat
- Spinach raw is higher in vitamin K, vitamin A, and vitamin C, yet khorasan wheat is higher in selenium, manganese, phosphorus, copper, vitamin B1, fiber, and vitamin B3.
- Spinach raw covers your daily vitamin K needs 401% more than khorasan wheat.
Food varieties used in this article are Spinach, raw and Wheat, KAMUT khorasan, uncooked.
Infographic
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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 CalciumCalcium | +350% |
| Contains more PotassiumPotassium | +38.5% |
| Contains more MagnesiumMagnesium | +64.6% |
| Contains more IronIron | +39.1% |
| Contains more CopperCopper | +289.2% |
| Contains more ZincZinc | +594.3% |
| Contains more PhosphorusPhosphorus | +642.9% |
| Contains less SodiumSodium | -93.7% |
| Contains more ManganeseManganese | +204.9% |
| Contains more SeleniumSelenium | +8050% |
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 | +46800% |
| Contains more Vitamin EVitamin E | +232.8% |
| Contains more Vitamin KVitamin K | +26727.8% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B1Vitamin B1 | +625.6% |
| Contains more Vitamin B3Vitamin B3 | +780.5% |
| Contains more Vitamin B5Vitamin B5 | +1360% |
| Contains more Vitamin B6Vitamin B6 | +32.8% |
| Contains more CholineCholine | +33.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 1.8µg | 401% |
| Selenium | 1µg | 81.5µg | 146% |
| Manganese | 0.897mg | 2.735mg | 80% |
| Vitamin A | 469µg | 1µg | 52% |
| Folate | 194µg | 49% | |
| Phosphorus | 49mg | 364mg | 45% |
| Copper | 0.13mg | 0.506mg | 42% |
| Vitamin B1 | 0.078mg | 0.566mg | 41% |
| Fiber | 2.2g | 11.1g | 36% |
| Vitamin B3 | 0.724mg | 6.375mg | 35% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Zinc | 0.53mg | 3.68mg | 29% |
| Protein | 2.86g | 14.54g | 23% |
| Carbs | 3.63g | 70.58g | 22% |
| Starch | 52.41g | 22% | |
| Vitamin B5 | 0.065mg | 0.949mg | 18% |
| Calories | 23kcal | 337kcal | 16% |
| Iron | 2.71mg | 3.77mg | 13% |
| Magnesium | 79mg | 130mg | 12% |
| Vitamin E | 2.03mg | 0.61mg | 9% |
| Calcium | 99mg | 22mg | 8% |
| Potassium | 558mg | 403mg | 5% |
| Vitamin B6 | 0.195mg | 0.259mg | 5% |
| Sodium | 79mg | 5mg | 3% |
| Fats | 0.39g | 2.13g | 3% |
| Polyunsaturated fat | 0.165g | 0.621g | 3% |
| Monounsaturated fat | 0.01g | 0.213g | 1% |
| Choline | 19.3mg | 25.8mg | 1% |
| Saturated fat | 0.063g | 0.196g | 1% |
| Net carbs | 1.43g | 59.48g | N/A |
| Sugar | 0.42g | 7.84g | N/A |
| Vitamin B2 | 0.189mg | 0.184mg | 0% |
| Trans fat | 0g | 0.005g | N/A |
| Tryptophan | 0.039mg | 0.13mg | 0% |
| Threonine | 0.122mg | 0.442mg | 0% |
| Isoleucine | 0.147mg | 0.566mg | 0% |
| Leucine | 0.223mg | 1.112mg | 0% |
| Lysine | 0.174mg | 0.416mg | 0% |
| Methionine | 0.053mg | 0.251mg | 0% |
| Phenylalanine | 0.129mg | 0.772mg | 0% |
| Valine | 0.161mg | 0.687mg | 0% |
| Histidine | 0.064mg | 0.379mg | 0% |
| Fructose | 0.15g | 0.11g | 0% |
| Omega-3 - ALA | 0.048g | N/A |
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:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
| Contains more WaterWater | +725.7% |
| Contains more ProteinProtein | +408.4% |
| Contains more FatsFats | +446.2% |
| Contains more CarbsCarbs | +1844.4% |
~equal in
Other
~1.68g
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
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
| Contains less Sat. FatSaturated fat | -67.9% |
| Contains more Mono. FatMonounsaturated fat | +2030% |
| Contains more Poly. FatPolyunsaturated fat | +276.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
| Contains more FructoseFructose | +36.4% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +685.7% |
| Contains more GlucoseGlucose | +463.6% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g