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  6. Spinach vs. Corn

Spinach vs. Corn — In-Depth Nutrition Comparison

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What are the main differences between Spinach and Corn?

  • Spinach has more Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Copper, Vitamin B2, Calcium, and Vitamin E than Corn.
  • Spinach's daily need coverage for Vitamin K is 411% higher.
  • Corn has 45 times less Calcium than Spinach. Spinach has 136mg of Calcium, while Corn has 3mg.

We used Spinach, cooked, boiled, drained, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt types in this comparison.

Infographic

Spinach vs Corn 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
Corn
Corn
Contains more Calcium +4433.3%
Contains more Iron +693.3%
Contains more Magnesium +234.6%
Contains more Potassium +113.8%
Contains more Zinc +22.6%
Contains more Copper +255.1%
Contains more Manganese +459.9%
Contains more Selenium +650%
Contains more Phosphorus +37.5%
Contains less Sodium -98.6%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +4433.3%
Contains more Iron +693.3%
Contains more Magnesium +234.6%
Contains more Potassium +113.8%
Contains more Zinc +22.6%
Contains more Copper +255.1%
Contains more Manganese +459.9%
Contains more Selenium +650%
Contains more Phosphorus +37.5%
Contains less Sodium -98.6%

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
8
:
2
Corn
Corn
Contains more Vitamin A +3885.2%
Contains more Vitamin E +2211.1%
Contains more Vitamin C +78.2%
Contains more Vitamin B2 +314%
Contains more Vitamin B6 +74.1%
Contains more Folate +534.8%
Contains more Vitamin K +123300%
Contains more Vitamin B3 +243.5%
Contains more Vitamin B5 +446.2%
Equal in Vitamin B1 - 0.093
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%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin A +3885.2%
Contains more Vitamin E +2211.1%
Contains more Vitamin C +78.2%
Contains more Vitamin B2 +314%
Contains more Vitamin B6 +74.1%
Contains more Folate +534.8%
Contains more Vitamin K +123300%
Contains more Vitamin B3 +243.5%
Contains more Vitamin B5 +446.2%
Equal in Vitamin B1 - 0.093

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
2
:
3
Corn
Corn
Contains more Water +24.2%
Contains more Other +158.6%
Contains more Protein +14.8%
Contains more Fats +476.9%
Contains more Carbs +459.5%
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
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Water +24.2%
Contains more Other +158.6%
Contains more Protein +14.8%
Contains more Fats +476.9%
Contains more Carbs +459.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Corn
Corn
Contains less Saturated Fat -78.2%
Contains more Monounsaturated Fat +6133.3%
Contains more Polyunsaturated fat +453.2%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -78.2%
Contains more Monounsaturated Fat +6133.3%
Contains more Polyunsaturated fat +453.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Corn
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach Corn Opinion
Net carbs 1.35g 18.58g Corn
Protein 2.97g 3.41g Corn
Fats 0.26g 1.5g Corn
Carbs 3.75g 20.98g Corn
Calories 23kcal 96kcal Corn
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 0.43g 4.54g Spinach
Fiber 2.4g 2.4g
Calcium 136mg 3mg Spinach
Iron 3.57mg 0.45mg Spinach
Magnesium 87mg 26mg Spinach
Phosphorus 56mg 77mg Corn
Potassium 466mg 218mg Spinach
Sodium 70mg 1mg Corn
Zinc 0.76mg 0.62mg Spinach
Copper 0.174mg 0.049mg Spinach
Manganese 0.935mg 0.167mg Spinach
Selenium 1.5µg 0.2µg Spinach
Vitamin A 10481IU 263IU Spinach
Vitamin A RAE 524µg 13µg Spinach
Vitamin E 2.08mg 0.09mg Spinach
Vitamin C 9.8mg 5.5mg Spinach
Vitamin B1 0.095mg 0.093mg Spinach
Vitamin B2 0.236mg 0.057mg Spinach
Vitamin B3 0.49mg 1.683mg Corn
Vitamin B5 0.145mg 0.792mg Corn
Vitamin B6 0.242mg 0.139mg Spinach
Folate 146µg 23µg Spinach
Vitamin K 493.6µg 0.4µg Spinach
Tryptophan 0.04mg 0.023mg Spinach
Threonine 0.127mg 0.133mg Corn
Isoleucine 0.152mg 0.133mg Spinach
Leucine 0.231mg 0.358mg Corn
Lysine 0.182mg 0.141mg Spinach
Methionine 0.055mg 0.069mg Corn
Phenylalanine 0.134mg 0.155mg Corn
Valine 0.168mg 0.191mg Corn
Histidine 0.066mg 0.091mg Corn
Saturated Fat 0.043g 0.197g Spinach
Monounsaturated Fat 0.006g 0.374g Corn
Polyunsaturated fat 0.109g 0.603g Corn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Corn
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
17%
Corn
Minerals Daily Need Coverage Score
52%
Spinach
14%
Corn

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 4.11g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.154g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 20)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1)
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 contains less Sodium?
Corn
Corn contains less Sodium (difference - 69mg)
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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.