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Spinach vs. Butterbur — In-Depth Nutrition Comparison

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The main differences between Spinach and Butterbur

  • Spinach is richer in Vitamin A RAE, Iron, Folate, Manganese, Magnesium, Vitamin B2, Vitamin B6, Copper, and Phosphorus, yet Butterbur is richer in Vitamin C.
  • Daily need coverage for Vitamin A RAE from Spinach is 58% higher.
  • Spinach contains 36 times more Iron than Butterbur. Spinach contains 3.57mg of Iron, while Butterbur contains 0.1mg.

Food types used in this article are Spinach, cooked, boiled, drained, without salt and Butterbur, (fuki), raw.

Infographic

Spinach vs Butterbur 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Contains more MagnesiumMagnesium +521.4%
Contains more CalciumCalcium +32%
Contains more IronIron +3470%
Contains more CopperCopper +68.9%
Contains more ZincZinc +375%
Contains more PhosphorusPhosphorus +366.7%
Contains more ManganeseManganese +241.2%
Contains more SeleniumSelenium +66.7%
Contains more PotassiumPotassium +40.6%
Contains less SodiumSodium -90%

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
10
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 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
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 105% 3% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Contains more Vitamin AVitamin A +20862%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +1080%
Contains more Vitamin B3Vitamin B3 +145%
Contains more Vitamin B5Vitamin B5 +353.1%
Contains more Vitamin B6Vitamin B6 +152.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1360%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +221.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more ProteinProtein +661.5%
Contains more FatsFats +550%
Contains more OtherOther +24%
~equal in Carbs ~3.61g
~equal in Water ~94.5g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Butterbur
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar 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 Butterbur Opinion
Calories 23kcal 14kcal Spinach
Protein 2.97g 0.39g Spinach
Fats 0.26g 0.04g Spinach
Vitamin C 9.8mg 31.5mg Butterbur
Net carbs 1.35g 3.61g Butterbur
Carbs 3.75g 3.61g Spinach
Magnesium 87mg 14mg Spinach
Calcium 136mg 103mg Spinach
Potassium 466mg 655mg Butterbur
Iron 3.57mg 0.1mg Spinach
Sugar 0.43g Butterbur
Fiber 2.4g Spinach
Copper 0.174mg 0.103mg Spinach
Zinc 0.76mg 0.16mg Spinach
Phosphorus 56mg 12mg Spinach
Sodium 70mg 7mg Butterbur
Vitamin A 10481IU 50IU Spinach
Vitamin A RAE 524µg 3µg Spinach
Vitamin E 2.08mg Spinach
Manganese 0.935mg 0.274mg Spinach
Selenium 1.5µg 0.9µg Spinach
Vitamin B1 0.095mg 0.02mg Spinach
Vitamin B2 0.236mg 0.02mg Spinach
Vitamin B3 0.49mg 0.2mg Spinach
Vitamin B5 0.145mg 0.032mg Spinach
Vitamin B6 0.242mg 0.096mg Spinach
Vitamin K 493.6µg Spinach
Folate 146µg 10µg Spinach
Choline 19.7mg Spinach
Saturated Fat 0.043g Butterbur
Monounsaturated Fat 0.006g Spinach
Polyunsaturated fat 0.109g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Butterbur
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
170%
Spinach
12%
Butterbur
Minerals Daily Need Coverage Score
52%
Spinach
19%
Butterbur

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur
Butterbur 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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.