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Spinach vs. Spinach — In-Depth Nutrition Comparison

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What are the main differences between Spinach and Spinach?

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

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    Spinach vs Spinach infographic
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    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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
    ~equal in Magnesium ~87mg
    ~equal in Calcium ~136mg
    ~equal in Potassium ~466mg
    ~equal in Iron ~3.57mg
    ~equal in Copper ~0.174mg
    ~equal in Zinc ~0.76mg
    ~equal in Phosphorus ~56mg
    ~equal in Sodium ~70mg
    ~equal in Manganese ~0.935mg
    ~equal in Selenium ~1.5µg

    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% 629% 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 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
    ~equal in Vitamin C ~9.8mg
    ~equal in Vitamin A ~10481IU
    ~equal in Vitamin E ~2.08mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.095mg
    ~equal in Vitamin B2 ~0.236mg
    ~equal in Vitamin B3 ~0.49mg
    ~equal in Vitamin B5 ~0.145mg
    ~equal in Vitamin B6 ~0.242mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~493.6µg
    ~equal in Folate ~146µg
    ~equal in Choline ~19.7mg

    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% 4% 91% 2%
    Protein: 2.97 g
    Fats: 0.26 g
    Carbs: 3.75 g
    Water: 91.21 g
    Other: 1.81 g
    ~equal in Protein ~2.97g
    ~equal in Fats ~0.26g
    ~equal in Carbs ~3.75g
    ~equal in Water ~91.21g
    ~equal in Other ~1.81g

    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
    27% 4% 69%
    Saturated Fat: Sat. Fat 0.043 g
    Monounsaturated Fat: Mono. Fat 0.006 g
    Polyunsaturated fat: Poly. Fat 0.109 g
    ~equal in Saturated Fat ~0.043g
    ~equal in Monounsaturated Fat ~0.006g
    ~equal in Polyunsaturated fat ~0.109g

    Comparison summary table

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

    All nutrients comparison - raw data values

    Nutrient Spinach Spinach Opinion
    Calories 23kcal 23kcal
    Protein 2.97g 2.97g
    Fats 0.26g 0.26g
    Vitamin C 9.8mg 9.8mg
    Net carbs 1.35g 1.35g
    Carbs 3.75g 3.75g
    Magnesium 87mg 87mg
    Calcium 136mg 136mg
    Potassium 466mg 466mg
    Iron 3.57mg 3.57mg
    Sugar 0.43g 0.43g
    Fiber 2.4g 2.4g
    Copper 0.174mg 0.174mg
    Zinc 0.76mg 0.76mg
    Phosphorus 56mg 56mg
    Sodium 70mg 70mg
    Vitamin A 10481IU 10481IU
    Vitamin A 524µg 524µg
    Vitamin E 2.08mg 2.08mg
    Manganese 0.935mg 0.935mg
    Selenium 1.5µg 1.5µg
    Vitamin B1 0.095mg 0.095mg
    Vitamin B2 0.236mg 0.236mg
    Vitamin B3 0.49mg 0.49mg
    Vitamin B5 0.145mg 0.145mg
    Vitamin B6 0.242mg 0.242mg
    Vitamin K 493.6µg 493.6µg
    Folate 146µg 146µg
    Choline 19.7mg 19.7mg
    Saturated Fat 0.043g 0.043g
    Monounsaturated Fat 0.006g 0.006g
    Polyunsaturated fat 0.109g 0.109g
    Tryptophan 0.04mg 0.04mg
    Threonine 0.127mg 0.127mg
    Isoleucine 0.152mg 0.152mg
    Leucine 0.231mg 0.231mg
    Lysine 0.182mg 0.182mg
    Methionine 0.055mg 0.055mg
    Phenylalanine 0.134mg 0.134mg
    Valine 0.168mg 0.168mg
    Histidine 0.066mg 0.066mg

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Spinach Spinach
    Low Calories diet Equal
    Low Fats diet Equal
    Low Carbs diet Equal
    Low Glycemic Index diet Equal

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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
    170%
    Spinach
    170%
    Spinach
    Minerals Daily Need Coverage Score
    52%
    Spinach
    52%
    Spinach

    Comparison summary

    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    Which food contains less Sugar?
    ?
    The foods are relatively equal in Sugar (0.43 g)
    Which food contains less Sodium?
    ?
    The foods are relatively equal in Sodium (70 mg)
    Which food contains less Saturated Fat?
    ?
    The foods are relatively equal in Saturated Fat (0.043 g)
    Which food is lower in glycemic index?
    ?
    The foods have equal glycemic indexes (32)
    Which food is cheaper?
    ?
    The foods are relatively equal in price ($0.2)
    Which food is richer in minerals?
    ?
    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.
    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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.