Spinach vs. Corn grain — In-Depth Nutrition Comparison
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Important differences between Spinach and Corn grain
- Spinach has more Vitamin K, Vitamin A RAE, Folate, and Manganese, however, Corn grain has more Vitamin B6, Selenium, Vitamin B1, Phosphorus, Vitamin B3, and Fiber.
- Spinach's daily need coverage for Vitamin K is 411% more.
- Spinach has 48 times more Vitamin A RAE than Corn grain. Spinach has 524µg of Vitamin A RAE, while Corn grain has 11µg.
The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Corn grain, yellow.
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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 CalciumCalcium | +1842.9% |
| Contains more PotassiumPotassium | +62.4% |
| Contains more IronIron | +31.7% |
| Contains more ManganeseManganese | +92.8% |
| Contains more MagnesiumMagnesium | +46% |
| Contains more CopperCopper | +80.5% |
| Contains more ZincZinc | +190.8% |
| Contains more PhosphorusPhosphorus | +275% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +933.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +4797.7% |
| Contains more Vitamin E Vitamin E | +324.5% |
| Contains more Vitamin B2Vitamin B2 | +17.4% |
| Contains more Vitamin KVitamin K | +164433.3% |
| Contains more FolateFolate | +668.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +305.3% |
| Contains more Vitamin B3Vitamin B3 | +640.2% |
| Contains more Vitamin B5Vitamin B5 | +192.4% |
| Contains more Vitamin B6Vitamin B6 | +157% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
9.42 g
Fats:
4.74 g
Carbs:
74.26 g
Water:
10.37 g
Other:
1.21 g
| Contains more WaterWater | +779.6% |
| Contains more OtherOther | +49.6% |
| Contains more ProteinProtein | +217.2% |
| Contains more FatsFats | +1723.1% |
| Contains more CarbsCarbs | +1880.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.043 g
Monounsaturated Fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
Saturated Fat:
Sat. Fat
0.667 g
Monounsaturated Fat:
Mono. Fat
1.251 g
Polyunsaturated fat:
Poly. Fat
2.163 g
| Contains less Sat. FatSaturated Fat | -93.6% |
| Contains more Mono. FatMonounsaturated Fat | +20750% |
| Contains more Poly. FatPolyunsaturated fat | +1884.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 23kcal | 365kcal |
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| Protein | 2.97g | 9.42g |
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| Fats | 0.26g | 4.74g |
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| Vitamin C | 9.8mg | 0mg |
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| Net carbs | 1.35g | 66.96g |
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| Carbs | 3.75g | 74.26g |
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| Magnesium | 87mg | 127mg |
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| Calcium | 136mg | 7mg |
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| Potassium | 466mg | 287mg |
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| Iron | 3.57mg | 2.71mg |
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| Sugar | 0.43g | 0.64g |
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| Fiber | 2.4g | 7.3g |
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| Copper | 0.174mg | 0.314mg |
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| Zinc | 0.76mg | 2.21mg |
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| Phosphorus | 56mg | 210mg |
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| Sodium | 70mg | 35mg |
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| Vitamin A | 10481IU | 214IU |
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| Vitamin A RAE | 524µg | 11µg |
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| Vitamin E | 2.08mg | 0.49mg |
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| Manganese | 0.935mg | 0.485mg |
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| Selenium | 1.5µg | 15.5µg |
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| Vitamin B1 | 0.095mg | 0.385mg |
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| Vitamin B2 | 0.236mg | 0.201mg |
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| Vitamin B3 | 0.49mg | 3.627mg |
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| Vitamin B5 | 0.145mg | 0.424mg |
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| Vitamin B6 | 0.242mg | 0.622mg |
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| Vitamin K | 493.6µg | 0.3µg |
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| Folate | 146µg | 19µg |
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| Choline | 19.7mg |
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| Saturated Fat | 0.043g | 0.667g |
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| Monounsaturated Fat | 0.006g | 1.251g |
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| Polyunsaturated fat | 0.109g | 2.163g |
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| Tryptophan | 0.04mg | 0.067mg |
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| Threonine | 0.127mg | 0.354mg |
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| Isoleucine | 0.152mg | 0.337mg |
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| Leucine | 0.231mg | 1.155mg |
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| Lysine | 0.182mg | 0.265mg |
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| Methionine | 0.055mg | 0.197mg |
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| Phenylalanine | 0.134mg | 0.463mg |
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| Valine | 0.168mg | 0.477mg |
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| Histidine | 0.066mg | 0.287mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
52%
63%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.624g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 20)
Which food contains less Sodium?
Corn grain contains less Sodium (difference - 35mg)
Which food is cheaper?
Corn grain is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.