Spinach vs. Plum — In-Depth Nutrition Comparison
Compare
What are the differences between spinach and plums?
- The amount of vitamin K, vitamin A, iron, manganese, folate, magnesium, vitamin B6, vitamin B2, calcium, and copper in spinach is higher than in plums.
- Spinach's daily need coverage for vitamin K is 406% more.
- Plums contain 30 times less vitamin A than spinach. Spinach contains 10481IU of vitamin A, while plums contain 345IU.
- Spinach has a lower glycemic index (32) than plums (53).
We used Spinach, cooked, boiled, drained, without salt and Plums, raw types in this article.
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.
| Contains more MagnesiumMagnesium | +1142.9% |
| Contains more CalciumCalcium | +2166.7% |
| Contains more PotassiumPotassium | +196.8% |
| Contains more IronIron | +2000% |
| Contains more CopperCopper | +205.3% |
| Contains more ZincZinc | +660% |
| Contains more PhosphorusPhosphorus | +250% |
| Contains more ManganeseManganese | +1698.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 AVitamin A | +2982.4% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +239.3% |
| Contains more Vitamin B2Vitamin B2 | +807.7% |
| Contains more Vitamin B3Vitamin B3 | +17.5% |
| Contains more Vitamin B6Vitamin B6 | +734.5% |
| Contains more Vitamin KVitamin K | +7612.5% |
| Contains more FolateFolate | +2820% |
| Contains more CholineCholine | +936.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 6.4µg | 406% |
| Vitamin A | 524µg | 17µg | 56% |
| Iron | 3.57mg | 0.17mg | 43% |
| Manganese | 0.935mg | 0.052mg | 38% |
| Folate | 146µg | 5µg | 35% |
| Magnesium | 87mg | 7mg | 19% |
| Vitamin B6 | 0.242mg | 0.029mg | 16% |
| Vitamin B2 | 0.236mg | 0.026mg | 16% |
| Calcium | 136mg | 6mg | 13% |
| Copper | 0.174mg | 0.057mg | 13% |
| Vitamin E | 2.08mg | 0.26mg | 12% |
| Potassium | 466mg | 157mg | 9% |
| Vitamin B1 | 0.095mg | 0.028mg | 6% |
| Zinc | 0.76mg | 0.1mg | 6% |
| Phosphorus | 56mg | 16mg | 6% |
| Protein | 2.97g | 0.7g | 5% |
| Fructose | 3.07g | 4% | |
| Fiber | 2.4g | 1.4g | 4% |
| Sodium | 70mg | 0mg | 3% |
| Choline | 19.7mg | 1.9mg | 3% |
| Selenium | 1.5µg | 0µg | 3% |
| Carbs | 3.75g | 11.42g | 3% |
| Calories | 23kcal | 46kcal | 1% |
| Fats | 0.26g | 0.28g | 0% |
| Vitamin C | 9.8mg | 9.5mg | 0% |
| Net carbs | 1.35g | 10.02g | N/A |
| Sugar | 0.43g | 9.92g | N/A |
| Vitamin B3 | 0.49mg | 0.417mg | 0% |
| Vitamin B5 | 0.145mg | 0.135mg | 0% |
| Saturated fat | 0.043g | 0.017g | 0% |
| Monounsaturated fat | 0.006g | 0.134g | 0% |
| Polyunsaturated fat | 0.109g | 0.044g | 0% |
| Tryptophan | 0.04mg | 0.009mg | 0% |
| Threonine | 0.127mg | 0.01mg | 0% |
| Isoleucine | 0.152mg | 0.014mg | 0% |
| Leucine | 0.231mg | 0.015mg | 0% |
| Lysine | 0.182mg | 0.016mg | 0% |
| Methionine | 0.055mg | 0.008mg | 0% |
| Phenylalanine | 0.134mg | 0.014mg | 0% |
| Valine | 0.168mg | 0.016mg | 0% |
| Histidine | 0.066mg | 0.009mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +324.3% |
| Contains more OtherOther | +389.2% |
| Contains more CarbsCarbs | +204.5% |
~equal in
Fats
~0.28g
~equal in
Water
~87.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +147.7% |
| Contains less Sat. FatSaturated fat | -60.5% |
| Contains more Mono. FatMonounsaturated fat | +2133.3% |
