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  6. Spinach vs. Dried fruit

Spinach vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between spinach and dried fruit

  • Spinach has more vitamin K, vitamin A, folate, manganese, and magnesium; however, dried fruit is richer in potassium, fiber, copper, vitamin E, and vitamin B3.
  • Spinach covers your daily vitamin K needs 409% more than dried fruit.
  • Dried fruit has 15 times less folate than spinach. Spinach has 146µg of folate, while dried fruit has 10µg.

Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Apricots, dried, sulfured, uncooked.

Infographic

Spinach vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +171.9%
Contains more CalciumCalcium +147.3%
Contains more IronIron +34.2%
Contains more ZincZinc +94.9%
Contains more ManganeseManganese +297.9%
Contains more PotassiumPotassium +149.4%
Contains more CopperCopper +97.1%
Contains more PhosphorusPhosphorus +26.8%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +46.7%

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.
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% 175% 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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +880%
Contains more Vitamin AVitamin A +191.1%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B2Vitamin B2 +218.9%
Contains more Vitamin B6Vitamin B6 +69.2%
Contains more Vitamin KVitamin K +15822.6%
Contains more FolateFolate +1360%
Contains more CholineCholine +41.7%
Contains more Vitamin EVitamin E +108.2%
Contains more Vitamin B3Vitamin B3 +428.4%
Contains more Vitamin B5Vitamin B5 +255.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach Dried fruit DV% diff.
Vitamin K 493.6µg 3.1µg 409%
Vitamin A 524µg 180µg 38%
Folate 146µg 10µg 34%
Manganese 0.935mg 0.235mg 30%
Carbs 3.75g 62.64g 20%
Potassium 466mg 1162mg 20%
Fiber 2.4g 7.3g 20%
Copper 0.174mg 0.343mg 19%
Fructose 12.47g 16%
Vitamin E 2.08mg 4.33mg 15%
Vitamin B3 0.49mg 2.589mg 13%
Magnesium 87mg 32mg 13%
Vitamin B2 0.236mg 0.074mg 12%
Calories 23kcal 241kcal 11%
Iron 3.57mg 2.66mg 11%
Vitamin C 9.8mg 1mg 10%
Vitamin B6 0.242mg 0.143mg 8%
Calcium 136mg 55mg 8%
Vitamin B1 0.095mg 0.015mg 7%
Vitamin B5 0.145mg 0.516mg 7%
Sodium 70mg 10mg 3%
Zinc 0.76mg 0.39mg 3%
Phosphorus 56mg 71mg 2%
Choline 19.7mg 13.9mg 1%
Selenium 1.5µg 2.2µg 1%
Protein 2.97g 3.39g 1%
Fats 0.26g 0.51g 0%
Net carbs 1.35g 55.34g N/A
Sugar 0.43g 53.44g N/A
Starch 0.35g 0%
Saturated fat 0.043g 0.017g 0%
Monounsaturated fat 0.006g 0.074g 0%
Polyunsaturated fat 0.109g 0.074g 0%
Tryptophan 0.04mg 0.016mg 0%
Threonine 0.127mg 0.073mg 0%
Isoleucine 0.152mg 0.063mg 0%
Leucine 0.231mg 0.105mg 0%
Lysine 0.182mg 0.083mg 0%
Methionine 0.055mg 0.015mg 0%
Phenylalanine 0.134mg 0.062mg 0%
Valine 0.168mg 0.078mg 0%
Histidine 0.066mg 0.047mg 0%

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +195.3%
Contains more ProteinProtein +14.1%
Contains more FatsFats +96.2%
Contains more CarbsCarbs +1570.4%
Contains more OtherOther +42%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +47.3%
Contains less Sat. FatSaturated fat -60.5%
Contains more Mono. FatMonounsaturated fat +1133.3%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.