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Spinach vs Dried fruit - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +80%
Contains more Magnesium +146.9%
Contains more Zinc +35.9%
Contains more Potassium +108.2%
Contains more Copper +163.8%
Contains more Phosphorus +44.9%
Contains less Sodium -87.3%
Equal in Iron - 2.66
Contains more Calcium +80%
Contains more Magnesium +146.9%
Contains more Zinc +35.9%
Contains more Potassium +108.2%
Contains more Copper +163.8%
Contains more Phosphorus +44.9%
Contains less Sodium -87.3%
Equal in Iron - 2.66

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +2710%
Contains more Vitamin A +160.2%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +155.4%
Contains more Vitamin B6 +36.4%
Contains more Vitamin K +15477.4%
Contains more Vitamin E +113.3%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +693.8%
Contains more Vitamin C +2710%
Contains more Vitamin A +160.2%
Contains more Vitamin B1 +420%
Contains more Vitamin B2 +155.4%
Contains more Vitamin B6 +36.4%
Contains more Vitamin K +15477.4%
Contains more Vitamin E +113.3%
Contains more Vitamin B3 +257.6%
Contains more Vitamin B5 +693.8%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
220
Spinach
32
Dried fruit
Mineral Summary Score
30
Spinach
33
Dried fruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Spinach
20%
Dried fruit
Carbohydrates
4%
Spinach
63%
Dried fruit
Fats
2%
Spinach
2%
Dried fruit

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach Dried fruit
Lower in Sugars ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spinach Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Spinach
Spinach contains less Sugars (difference - 53.02g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.8)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spinach Dried fruit Opinion
Calories 23 241 Dried fruit
Protein 2.86 3.39 Dried fruit
Fats 0.39 0.51 Dried fruit
Vitamin C 28.1 1 Spinach
Carbs 3.63 62.64 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 2.66 Spinach
Calcium 99 55 Spinach
Potassium 558 1162 Dried fruit
Magnesium 79 32 Spinach
Sugars 0.42 53.44 Dried fruit
Fiber 2.2 7.3 Dried fruit
Copper 0.13 0.343 Dried fruit
Zinc 0.53 0.39 Spinach
Starch 0.35 Dried fruit
Phosphorus 49 71 Dried fruit
Sodium 79 10 Dried fruit
Vitamin A 9377 3604 Spinach
Vitamin E 2.03 4.33 Dried fruit
Vitamin D 0 0
Vitamin B1 0.078 0.015 Spinach
Vitamin B2 0.189 0.074 Spinach
Vitamin B3 0.724 2.589 Dried fruit
Vitamin B5 0.065 0.516 Dried fruit
Vitamin B6 0.195 0.143 Spinach
Vitamin B12 0 0
Vitamin K 482.9 3.1 Spinach
Folic acid (B9) 0 0
Trans Fat 0 Dried fruit
Saturated Fat 0.063 0.017 Dried fruit
Monounsaturated Fat 0.01 0.074 Dried fruit
Polyunsaturated fat 0.165 0.074 Spinach
Tryptophan 0.039 0.016 Spinach
Threonine 0.122 0.073 Spinach
Isoleucine 0.147 0.063 Spinach
Leucine 0.223 0.105 Spinach
Lysine 0.174 0.083 Spinach
Methionine 0.053 0.015 Spinach
Phenylalanine 0.129 0.062 Spinach
Valine 0.161 0.078 Spinach
Histidine 0.064 0.047 Spinach
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.