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  6. Spinach vs. Portobello

Spinach vs. Portobello — In-Depth Nutrition Comparison

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Differences between Spinach and Portobello

  • Spinach has more Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, and Magnesium, while Portobello has more Selenium, Vitamin B3, Copper, and Vitamin B5.
  • Spinach's daily need coverage for Vitamin K is 411% higher.

The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Mushrooms, portabella, grilled.

Infographic

Spinach vs Portobello 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
6
:
4
Portobello
Portobello
Contains more Calcium +4433.3%
Contains more Iron +792.5%
Contains more Magnesium +569.2%
Contains more Zinc +16.9%
Contains more Manganese +1295.5%
Contains more Phosphorus +141.1%
Contains less Sodium -84.3%
Contains more Copper +123.6%
Contains more Selenium +1360%
Equal in Potassium - 437
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Portobello
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 15% 10% 58% 39% 2% 18% 130% 9% 120%
Contains more Calcium +4433.3%
Contains more Iron +792.5%
Contains more Magnesium +569.2%
Contains more Zinc +16.9%
Contains more Manganese +1295.5%
Contains more Phosphorus +141.1%
Contains less Sodium -84.3%
Contains more Copper +123.6%
Contains more Selenium +1360%
Equal in Potassium - 437

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
7
:
4
Portobello
Portobello
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.9%
Contains more Vitamin B6 +98.4%
Contains more Folate +668.4%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +70.8%
Contains more Vitamin B3 +1176.5%
Contains more Vitamin B5 +770.3%
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%
Portobello
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 9% 0% 18% 93% 118% 76% 29% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31.9%
Contains more Vitamin B6 +98.4%
Contains more Folate +668.4%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +70.8%
Contains more Vitamin B3 +1176.5%
Contains more Vitamin B5 +770.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
2
:
3
Portobello
Portobello
Contains more Other +74%
Contains more Protein +10.4%
Contains more Fats +123.1%
Contains more Carbs +18.4%
Equal in Water - 90.66
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
Portobello
3% 4% 91%
Protein: 3.28 g
Fats: 0.58 g
Carbs: 4.44 g
Water: 90.66 g
Other: 1.04 g
Contains more Other +74%
Contains more Protein +10.4%
Contains more Fats +123.1%
Contains more Carbs +18.4%
Equal in Water - 90.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Portobello
Portobello
Contains less Saturated Fat -32.8%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +112.8%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Portobello
21% 3% 76%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.232 g
Contains less Saturated Fat -32.8%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +112.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Portobello Opinion
Net carbs 1.35g 2.24g Portobello
Protein 2.97g 3.28g Portobello
Fats 0.26g 0.58g Portobello
Carbs 3.75g 4.44g Portobello
Calories 23kcal 29kcal Portobello
Starch 0.43g Portobello
Sugar 0.43g 2.26g Spinach
Fiber 2.4g 2.2g Spinach
Calcium 136mg 3mg Spinach
Iron 3.57mg 0.4mg Spinach
Magnesium 87mg 13mg Spinach
Phosphorus 56mg 135mg Portobello
Potassium 466mg 437mg Spinach
Sodium 70mg 11mg Portobello
Zinc 0.76mg 0.65mg Spinach
Copper 0.174mg 0.389mg Portobello
Manganese 0.935mg 0.067mg Spinach
Selenium 1.5µg 21.9µg Portobello
Vitamin A 10481IU 0IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg 0mg Spinach
Vitamin D 0IU 14IU Portobello
Vitamin D 0µg 0.3µg Portobello
Vitamin C 9.8mg 0mg Spinach
Vitamin B1 0.095mg 0.072mg Spinach
Vitamin B2 0.236mg 0.403mg Portobello
Vitamin B3 0.49mg 6.255mg Portobello
Vitamin B5 0.145mg 1.262mg Portobello
Vitamin B6 0.242mg 0.122mg Spinach
Folate 146µg 19µg Spinach
Vitamin K 493.6µg 0µg Spinach
Tryptophan 0.04mg 0.045mg Portobello
Threonine 0.127mg 0.125mg Spinach
Isoleucine 0.152mg 0.09mg Spinach
Leucine 0.231mg 0.15mg Spinach
Lysine 0.182mg 0.11mg Spinach
Methionine 0.055mg 0.035mg Spinach
Phenylalanine 0.134mg 0.1mg Spinach
Valine 0.168mg 0.41mg Portobello
Histidine 0.066mg 0.065mg Spinach
Saturated Fat 0.043g 0.064g Spinach
Monounsaturated Fat 0.006g 0.009g Portobello
Polyunsaturated fat 0.109g 0.232g Portobello
Omega-6 - Linoleic acid 0.232g Portobello

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Portobello
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
30%
Portobello
Minerals Daily Need Coverage Score
52%
Spinach
40%
Portobello

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.83g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.021g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Sodium?
Portobello
Portobello contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Portobello
Portobello is lower in glycemic index (difference - 32)
Which food is cheaper?
Portobello
Portobello is cheaper (difference - $0.2)
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. Portobello - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169243/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.