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  6. Spinach vs. Agar

Spinach vs. Agar — In-Depth Nutrition Comparison

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Differences between Spinach and Agar

  • Spinach has more Vitamin K, and Vitamin A RAE, while Agar has more Iron, Magnesium, Manganese, Folate, Vitamin B5, Calcium, Copper, and Zinc.
  • Spinach's daily need coverage for Vitamin K is 391% higher.

The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Seaweed, agar, dried.

Infographic

Spinach vs Agar 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.
Spinach
Spinach
2
:
8
Agar
Agar
Contains less Sodium -31.4%
Contains more Calcium +359.6%
Contains more Iron +499.4%
Contains more Magnesium +785.1%
Contains more Potassium +141.4%
Contains more Zinc +663.2%
Contains more Copper +250.6%
Contains more Manganese +359.9%
Contains more Selenium +393.3%
Equal in Phosphorus - 52
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Agar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 188% 803% 550% 23% 100% 14% 159% 204% 561% 41%
Contains less Sodium -31.4%
Contains more Calcium +359.6%
Contains more Iron +499.4%
Contains more Magnesium +785.1%
Contains more Potassium +141.4%
Contains more Zinc +663.2%
Contains more Copper +250.6%
Contains more Manganese +359.9%
Contains more Selenium +393.3%
Equal in Phosphorus - 52

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.
Spinach
Spinach
6
:
4
Agar
Agar
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +850%
Contains more Vitamin B3 +142.6%
Contains more Vitamin K +1923%
Contains more Vitamin E +140.4%
Contains more Vitamin B5 +1981.4%
Contains more Vitamin B6 +25.2%
Contains more Folate +297.3%
Equal in Vitamin B2 - 0.222
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Agar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 100% 0% 0% 3% 52% 4% 182% 70% 435% 0% 61%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +850%
Contains more Vitamin B3 +142.6%
Contains more Vitamin K +1923%
Contains more Vitamin E +140.4%
Contains more Vitamin B5 +1981.4%
Contains more Vitamin B6 +25.2%
Contains more Folate +297.3%
Equal in Vitamin B2 - 0.222

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
1
:
4
Agar
Agar
Contains more Water +950.8%
Contains more Protein +109.1%
Contains more Fats +15.4%
Contains more Carbs +2056.8%
Contains more Other +117.1%
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Agar
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
Contains more Water +950.8%
Contains more Protein +109.1%
Contains more Fats +15.4%
Contains more Carbs +2056.8%
Contains more Other +117.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Agar
Agar
Contains less Saturated Fat -29.5%
Contains more Monounsaturated Fat +350%
Equal in Polyunsaturated fat - 0.102
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Agar
32% 14% 54%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -29.5%
Contains more Monounsaturated Fat +350%
Equal in Polyunsaturated fat - 0.102

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Agar
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach Agar Opinion
Net carbs 1.35g 73.18g Agar
Protein 2.97g 6.21g Agar
Fats 0.26g 0.3g Agar
Carbs 3.75g 80.88g Agar
Calories 23kcal 306kcal Agar
Sugar 0.43g 2.97g Spinach
Fiber 2.4g 7.7g Agar
Calcium 136mg 625mg Agar
Iron 3.57mg 21.4mg Agar
Magnesium 87mg 770mg Agar
Phosphorus 56mg 52mg Spinach
Potassium 466mg 1125mg Agar
Sodium 70mg 102mg Spinach
Zinc 0.76mg 5.8mg Agar
Copper 0.174mg 0.61mg Agar
Manganese 0.935mg 4.3mg Agar
Selenium 1.5µg 7.4µg Agar
Vitamin A 10481IU 0IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg 5mg Agar
Vitamin C 9.8mg 0mg Spinach
Vitamin B1 0.095mg 0.01mg Spinach
Vitamin B2 0.236mg 0.222mg Spinach
Vitamin B3 0.49mg 0.202mg Spinach
Vitamin B5 0.145mg 3.018mg Agar
Vitamin B6 0.242mg 0.303mg Agar
Folate 146µg 580µg Agar
Vitamin K 493.6µg 24.4µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g 0.061g Spinach
Omega-3 - EPA 0g 0.087g Agar
Monounsaturated Fat 0.006g 0.027g Agar
Polyunsaturated fat 0.109g 0.102g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Agar
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
183%
Spinach
75%
Agar
Minerals Daily Need Coverage Score
52%
Spinach
264%
Agar

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.54g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Agar
Agar is lower in glycemic index (difference - 32)
Which food is cheaper?
Agar
Agar is cheaper (difference - $0.2)
Which food is richer in minerals?
Agar
Agar is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/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.