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  6. Spinach vs. Radish seeds

Spinach vs. Radish seeds — In-Depth Nutrition Comparison

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The main differences between Spinach and Radish seeds

  • Spinach is richer in Vitamin A RAE, Iron, Manganese, Folate, Potassium, Magnesium, and Vitamin B2, yet Radish seeds are richer in Vitamin C, Vitamin B3, and Vitamin B5.
  • Daily need coverage for Vitamin A RAE from Spinach is 56% higher.
  • Spinach contains 5 times more Potassium than Radish seeds. Spinach contains 466mg of Potassium, while Radish seeds contain 86mg.

Food types used in this article are Spinach, cooked, boiled, drained, without salt and Radish seeds, sprouted, raw.

Infographic

Spinach vs Radish seeds 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
Radish seeds
Radish seeds
Contains more Calcium +166.7%
Contains more Iron +315.1%
Contains more Magnesium +97.7%
Contains more Potassium +441.9%
Contains more Zinc +35.7%
Contains more Copper +45%
Contains more Manganese +259.6%
Contains more Selenium +150%
Contains more Phosphorus +101.8%
Contains less Sodium -91.4%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Radish seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 33% 32% 49% 8% 1% 16% 40% 34% 4%
Contains more Calcium +166.7%
Contains more Iron +315.1%
Contains more Magnesium +97.7%
Contains more Potassium +441.9%
Contains more Zinc +35.7%
Contains more Copper +45%
Contains more Manganese +259.6%
Contains more Selenium +150%
Contains more Phosphorus +101.8%
Contains less Sodium -91.4%

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
5
:
5
Radish seeds
Radish seeds
Contains more Vitamin A +2580.6%
Contains more Vitamin B2 +129.1%
Contains more Folate +53.7%
Contains more Vitamin C +194.9%
Contains more Vitamin B3 +482.2%
Contains more Vitamin B5 +405.5%
Contains more Vitamin B6 +17.8%
Equal in Vitamin B1 - 0.102
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%
Radish seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 24% 0% 0% 97% 26% 24% 54% 44% 66% 72% 0% 0%
Contains more Vitamin A +2580.6%
Contains more Vitamin B2 +129.1%
Contains more Folate +53.7%
Contains more Vitamin C +194.9%
Contains more Vitamin B3 +482.2%
Contains more Vitamin B5 +405.5%
Contains more Vitamin B6 +17.8%
Equal in Vitamin B1 - 0.102

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Radish seeds
Radish seeds
Contains more Protein +28.3%
Contains more Fats +873.1%
Equal in Carbs - 3.6
Equal in Water - 90.07
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
Radish seeds
4% 3% 4% 90%
Protein: 3.81 g
Fats: 2.53 g
Carbs: 3.6 g
Water: 90.07 g
Other: 0 g
Contains more Protein +28.3%
Contains more Fats +873.1%
Equal in Carbs - 3.6
Equal in Water - 90.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Radish seeds
Radish seeds
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +6883.3%
Contains more Polyunsaturated fat +946.8%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Radish seeds
33% 18% 49%
Saturated Fat: 0.767 g
Monounsaturated Fat: 0.419 g
Polyunsaturated fat: 1.141 g
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +6883.3%
Contains more Polyunsaturated fat +946.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Radish seeds
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar 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 Radish seeds Opinion
Net carbs 1.35g 3.6g Radish seeds
Protein 2.97g 3.81g Radish seeds
Fats 0.26g 2.53g Radish seeds
Carbs 3.75g 3.6g Spinach
Calories 23kcal 43kcal Radish seeds
Sugar 0.43g Radish seeds
Fiber 2.4g Spinach
Calcium 136mg 51mg Spinach
Iron 3.57mg 0.86mg Spinach
Magnesium 87mg 44mg Spinach
Phosphorus 56mg 113mg Radish seeds
Potassium 466mg 86mg Spinach
Sodium 70mg 6mg Radish seeds
Zinc 0.76mg 0.56mg Spinach
Copper 0.174mg 0.12mg Spinach
Manganese 0.935mg 0.26mg Spinach
Selenium 1.5µg 0.6µg Spinach
Vitamin A 10481IU 391IU Spinach
Vitamin A RAE 524µg 20µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 9.8mg 28.9mg Radish seeds
Vitamin B1 0.095mg 0.102mg Radish seeds
Vitamin B2 0.236mg 0.103mg Spinach
Vitamin B3 0.49mg 2.853mg Radish seeds
Vitamin B5 0.145mg 0.733mg Radish seeds
Vitamin B6 0.242mg 0.285mg Radish seeds
Folate 146µg 95µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g 0.767g Spinach
Monounsaturated Fat 0.006g 0.419g Radish seeds
Polyunsaturated fat 0.109g 1.141g Radish seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Radish seeds
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
34%
Radish seeds
Minerals Daily Need Coverage Score
52%
Spinach
23%
Radish seeds

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.724g)
Which food is lower in Sugar?
Radish seeds
Radish seeds is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Radish seeds
Radish seeds contains less Sodium (difference - 64mg)
Which food is lower in glycemic index?
Radish seeds
Radish seeds is lower in glycemic index (difference - 32)
Which food is cheaper?
Radish seeds
Radish seeds 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. Radish seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170095/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.