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  6. Spinach vs. Butterbur

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.
Spinach
Spinach
8
:
2
Butterbur
Butterbur
Contains more Calcium +32%
Contains more Iron +3470%
Contains more Magnesium +521.4%
Contains more Phosphorus +366.7%
Contains more Zinc +375%
Contains more Copper +68.9%
Contains more Manganese +241.2%
Contains more Selenium +66.7%
Contains more Potassium +40.6%
Contains less Sodium -90%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Contains more Calcium +32%
Contains more Iron +3470%
Contains more Magnesium +521.4%
Contains more Phosphorus +366.7%
Contains more Zinc +375%
Contains more Copper +68.9%
Contains more Manganese +241.2%
Contains more Selenium +66.7%
Contains more Potassium +40.6%
Contains less Sodium -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
Spinach
9
:
1
Butterbur
Butterbur
Contains more Vitamin A +20862%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +1080%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +353.1%
Contains more Vitamin B6 +152.1%
Contains more Folate +1360%
Contains more Vitamin C +221.4%
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%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
Contains more Vitamin A +20862%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +1080%
Contains more Vitamin B3 +145%
Contains more Vitamin B5 +353.1%
Contains more Vitamin B6 +152.1%
Contains more Folate +1360%
Contains more Vitamin C +221.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Butterbur
Butterbur
Contains more Protein +661.5%
Contains more Fats +550%
Contains more Other +24%
Equal in Carbs - 3.61
Equal in Water - 94.5
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
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more Protein +661.5%
Contains more Fats +550%
Contains more Other +24%
Equal in Carbs - 3.61
Equal in Water - 94.5

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
Net carbs 1.35g 3.61g Butterbur
Protein 2.97g 0.39g Spinach
Fats 0.26g 0.04g Spinach
Carbs 3.75g 3.61g Spinach
Calories 23kcal 14kcal Spinach
Sugar 0.43g Butterbur
Fiber 2.4g Spinach
Calcium 136mg 103mg Spinach
Iron 3.57mg 0.1mg Spinach
Magnesium 87mg 14mg Spinach
Phosphorus 56mg 12mg Spinach
Potassium 466mg 655mg Butterbur
Sodium 70mg 7mg Butterbur
Zinc 0.76mg 0.16mg Spinach
Copper 0.174mg 0.103mg Spinach
Manganese 0.935mg 0.274mg Spinach
Selenium 1.5µg 0.9µg Spinach
Vitamin A 10481IU 50IU Spinach
Vitamin A RAE 524µg 3µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 9.8mg 31.5mg Butterbur
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
Folate 146µg 10µg Spinach
Vitamin K 493.6µg 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 Butterbur
Monounsaturated Fat 0.006g Spinach
Polyunsaturated fat 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Butterbur
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
13%
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.