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  6. Spinach vs. Poblano

Spinach vs. Poblano — In-Depth Nutrition Comparison

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What are the main differences between Spinach and Poblano?

  • Poblano has more Vitamin B6, Vitamin B2, Iron, Fiber, Potassium, Vitamin A RAE, Copper, Vitamin B5, Vitamin B3, and Phosphorus than Spinach.
  • Poblano's daily need coverage for Vitamin B6 is 253% higher.

We used Spinach, cooked, boiled, drained, without salt and Peppers, ancho, dried types in this comparison.

Infographic

Spinach vs Poblano 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
1
:
9
Poblano
Poblano
Contains more Calcium +123%
Contains more Iron +206.2%
Contains more Magnesium +29.9%
Contains more Phosphorus +258.9%
Contains more Potassium +417.4%
Contains less Sodium -38.6%
Contains more Zinc +86.8%
Contains more Copper +192%
Contains more Manganese +36.8%
Contains more Selenium +93.3%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Poblano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Contains more Calcium +123%
Contains more Iron +206.2%
Contains more Magnesium +29.9%
Contains more Phosphorus +258.9%
Contains more Potassium +417.4%
Contains less Sodium -38.6%
Contains more Zinc +86.8%
Contains more Copper +192%
Contains more Manganese +36.8%
Contains more Selenium +93.3%

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.
Spinach
Spinach
4
:
6
Poblano
Poblano
Contains more Vitamin C +390%
Contains more Folate +111.6%
Contains more Vitamin A +95%
Contains more Vitamin B1 +88.4%
Contains more Vitamin B2 +855.5%
Contains more Vitamin B3 +1206.7%
Contains more Vitamin B5 +1274.5%
Contains more Vitamin B6 +1360.7%
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%
Poblano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0%
Contains more Vitamin C +390%
Contains more Folate +111.6%
Contains more Vitamin A +95%
Contains more Vitamin B1 +88.4%
Contains more Vitamin B2 +855.5%
Contains more Vitamin B3 +1206.7%
Contains more Vitamin B5 +1274.5%
Contains more Vitamin B6 +1360.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
1
:
4
Poblano
Poblano
Contains more Water +303%
Contains more Protein +299.3%
Contains more Fats +3053.8%
Contains more Carbs +1271.2%
Contains more Other +225.4%
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
Poblano
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more Water +303%
Contains more Protein +299.3%
Contains more Fats +3053.8%
Contains more Carbs +1271.2%
Contains more Other +225.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Poblano
Poblano
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +8100%
Contains more Polyunsaturated fat +4038.5%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Poblano
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +8100%
Contains more Polyunsaturated fat +4038.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Poblano Opinion
Net carbs 1.35g 29.82g Poblano
Protein 2.97g 11.86g Poblano
Fats 0.26g 8.2g Poblano
Carbs 3.75g 51.42g Poblano
Calories 23kcal 281kcal Poblano
Sugar 0.43g Poblano
Fiber 2.4g 21.6g Poblano
Calcium 136mg 61mg Spinach
Iron 3.57mg 10.93mg Poblano
Magnesium 87mg 113mg Poblano
Phosphorus 56mg 201mg Poblano
Potassium 466mg 2411mg Poblano
Sodium 70mg 43mg Poblano
Zinc 0.76mg 1.42mg Poblano
Copper 0.174mg 0.508mg Poblano
Manganese 0.935mg 1.279mg Poblano
Selenium 1.5µg 2.9µg Poblano
Vitamin A 10481IU 20438IU Poblano
Vitamin A RAE 524µg 1022µg Poblano
Vitamin E 2.08mg Spinach
Vitamin C 9.8mg 2mg Spinach
Vitamin B1 0.095mg 0.179mg Poblano
Vitamin B2 0.236mg 2.255mg Poblano
Vitamin B3 0.49mg 6.403mg Poblano
Vitamin B5 0.145mg 1.993mg Poblano
Vitamin B6 0.242mg 3.535mg Poblano
Folate 146µg 69µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg 0.155mg Poblano
Threonine 0.127mg 0.425mg Poblano
Isoleucine 0.152mg 0.373mg Poblano
Leucine 0.231mg 0.605mg Poblano
Lysine 0.182mg 0.515mg Poblano
Methionine 0.055mg 0.142mg Poblano
Phenylalanine 0.134mg 0.361mg Poblano
Valine 0.168mg 0.489mg Poblano
Histidine 0.066mg 0.232mg Poblano
Saturated Fat 0.043g 0.82g Spinach
Monounsaturated Fat 0.006g 0.492g Poblano
Polyunsaturated fat 0.109g 4.511g Poblano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Poblano
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
242%
Poblano
Minerals Daily Need Coverage Score
52%
Spinach
120%
Poblano

Comparison summary

Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.777g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $6.8)
Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Poblano
Poblano contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.