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  6. Spinach vs. Burdock root

Spinach vs. Burdock root — In-Depth Nutrition Comparison

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Important differences between Spinach and Burdock root

  • Burdock root has less Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Vitamin B2, Magnesium, Vitamin E , Copper, and Calcium.
  • Spinach's daily need coverage for Vitamin K is 410% more.

The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Burdock root, raw.

Infographic

Spinach vs Burdock root 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
9
:
1
Burdock root
Burdock root
Contains more Calcium +231.7%
Contains more Iron +346.3%
Contains more Magnesium +128.9%
Contains more Potassium +51.3%
Contains more Zinc +130.3%
Contains more Copper +126%
Contains more Manganese +303%
Contains more Selenium +114.3%
Contains less Sodium -92.9%
Equal in Phosphorus - 51
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Burdock root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 28% 22% 28% 1% 10% 26% 31% 4%
Contains more Calcium +231.7%
Contains more Iron +346.3%
Contains more Magnesium +128.9%
Contains more Potassium +51.3%
Contains more Zinc +130.3%
Contains more Copper +126%
Contains more Manganese +303%
Contains more Selenium +114.3%
Contains less Sodium -92.9%
Equal in Phosphorus - 51

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
9
:
1
Burdock root
Burdock root
Contains more Vitamin A +∞%
Contains more Vitamin E +447.4%
Contains more Vitamin C +226.7%
Contains more Vitamin B1 +850%
Contains more Vitamin B2 +686.7%
Contains more Vitamin B3 +63.3%
Contains more Folate +534.8%
Contains more Vitamin K +30750%
Contains more Vitamin B5 +121.4%
Equal in Vitamin B6 - 0.24
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%
Burdock root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 10% 3% 7% 6% 20% 56% 18% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +447.4%
Contains more Vitamin C +226.7%
Contains more Vitamin B1 +850%
Contains more Vitamin B2 +686.7%
Contains more Vitamin B3 +63.3%
Contains more Folate +534.8%
Contains more Vitamin K +30750%
Contains more Vitamin B5 +121.4%
Equal in Vitamin B6 - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Burdock root
Burdock root
Contains more Protein +94.1%
Contains more Fats +73.3%
Contains more Water +13.9%
Contains more Other +103.4%
Contains more Carbs +362.4%
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
Burdock root
17% 80%
Protein: 1.53 g
Fats: 0.15 g
Carbs: 17.34 g
Water: 80.09 g
Other: 0.89 g
Contains more Protein +94.1%
Contains more Fats +73.3%
Contains more Water +13.9%
Contains more Other +103.4%
Contains more Carbs +362.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Burdock root
Burdock root
Contains more Polyunsaturated fat +84.7%
Contains less Saturated Fat -41.9%
Contains more Monounsaturated Fat +516.7%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Burdock root
21% 31% 49%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.059 g
Contains more Polyunsaturated fat +84.7%
Contains less Saturated Fat -41.9%
Contains more Monounsaturated Fat +516.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Burdock root
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach Burdock root Opinion
Net carbs 1.35g 14.04g Burdock root
Protein 2.97g 1.53g Spinach
Fats 0.26g 0.15g Spinach
Carbs 3.75g 17.34g Burdock root
Calories 23kcal 72kcal Burdock root
Sugar 0.43g 2.9g Spinach
Fiber 2.4g 3.3g Burdock root
Calcium 136mg 41mg Spinach
Iron 3.57mg 0.8mg Spinach
Magnesium 87mg 38mg Spinach
Phosphorus 56mg 51mg Spinach
Potassium 466mg 308mg Spinach
Sodium 70mg 5mg Burdock root
Zinc 0.76mg 0.33mg Spinach
Copper 0.174mg 0.077mg Spinach
Manganese 0.935mg 0.232mg Spinach
Selenium 1.5µg 0.7µg Spinach
Vitamin A 10481IU 0IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg 0.38mg Spinach
Vitamin C 9.8mg 3mg Spinach
Vitamin B1 0.095mg 0.01mg Spinach
Vitamin B2 0.236mg 0.03mg Spinach
Vitamin B3 0.49mg 0.3mg Spinach
Vitamin B5 0.145mg 0.321mg Burdock root
Vitamin B6 0.242mg 0.24mg Spinach
Folate 146µg 23µg Spinach
Vitamin K 493.6µg 1.6µg Spinach
Tryptophan 0.04mg 0.006mg Spinach
Threonine 0.127mg 0.026mg Spinach
Isoleucine 0.152mg 0.03mg Spinach
Leucine 0.231mg 0.032mg Spinach
Lysine 0.182mg 0.067mg Spinach
Methionine 0.055mg 0.009mg Spinach
Phenylalanine 0.134mg 0.033mg Spinach
Valine 0.168mg 0.033mg Spinach
Histidine 0.066mg 0.031mg Spinach
Saturated Fat 0.043g 0.025g Burdock root
Monounsaturated Fat 0.006g 0.037g Burdock root
Polyunsaturated fat 0.109g 0.059g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Burdock root
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
11%
Burdock root
Minerals Daily Need Coverage Score
52%
Spinach
19%
Burdock root

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.47g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Burdock root
Burdock root contains less Sodium (difference - 65mg)
Which food is lower in Saturated Fat?
Burdock root
Burdock root is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Burdock root
Burdock root is lower in glycemic index (difference - 32)
Which food is cheaper?
Burdock root
Burdock root is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Burdock root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169974/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.