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Spinach vs Vegetable - In-Depth Nutrition Comparison

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Differences between Spinach and Vegetable

  • Vegetable contains less Vitamin K, Folate, Vitamin A RAE, Vitamin C, Iron, Manganese, Magnesium, Potassium, Vitamin E , and Vitamin B6 than Spinach.
  • Spinach's daily need coverage for Vitamin K is 383% higher.
  • Vegetable contains 10 times less Folate than Spinach. Spinach contains 194µg of Folate, while Vegetable contains 19µg.

The food types used in this comparison are Spinach, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Spinach vs Vegetable 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +296%
Contains more Iron +230.5%
Contains more Magnesium +259.1%
Contains more Potassium +230.2%
Contains more Copper +56.6%
Contains less Sodium -55.7%
Equal in Phosphorus - 51
Equal in Zinc - 0.49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Contains more Calcium +296%
Contains more Iron +230.5%
Contains more Magnesium +259.1%
Contains more Potassium +230.2%
Contains more Copper +56.6%
Contains less Sodium -55.7%
Equal in Phosphorus - 51
Equal in Zinc - 0.49

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +119.2%
Contains more Vitamin E +434.2%
Contains more Vitamin C +778.1%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B6 +163.5%
Contains more Folate +921.1%
Contains more Vitamin K +1954.9%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +132.3%
Equal in Vitamin B1 - 0.071
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin A +119.2%
Contains more Vitamin E +434.2%
Contains more Vitamin C +778.1%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B6 +163.5%
Contains more Folate +921.1%
Contains more Vitamin K +1954.9%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +132.3%
Equal in Vitamin B1 - 0.071

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach Vegetable
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach Vegetable Opinion
Net carbs 1.43g 8.69g Vegetable
Protein 2.86g 2.86g
Fats 0.39g 0.15g Spinach
Carbs 3.63g 13.09g Vegetable
Calories 23kcal 65kcal Vegetable
Starch g g
Fructose 0.15g g Spinach
Sugar 0.42g 3.12g Spinach
Fiber 2.2g 4.4g Vegetable
Calcium 99mg 25mg Spinach
Iron 2.71mg 0.82mg Spinach
Magnesium 79mg 22mg Spinach
Phosphorus 49mg 51mg Vegetable
Potassium 558mg 169mg Spinach
Sodium 79mg 35mg Vegetable
Zinc 0.53mg 0.49mg Spinach
Copper 0.13mg 0.083mg Spinach
Vitamin A 9377IU 4277IU Spinach
Vitamin E 2.03mg 0.38mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.1mg 3.2mg Spinach
Vitamin B1 0.078mg 0.071mg Spinach
Vitamin B2 0.189mg 0.12mg Spinach
Vitamin B3 0.724mg 0.851mg Vegetable
Vitamin B5 0.065mg 0.151mg Vegetable
Vitamin B6 0.195mg 0.074mg Spinach
Folate 194µg 19µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 482.9µg 23.5µg Spinach
Tryptophan 0.039mg 0.029mg Spinach
Threonine 0.122mg 0.115mg Spinach
Isoleucine 0.147mg 0.139mg Spinach
Leucine 0.223mg 0.19mg Spinach
Lysine 0.174mg 0.17mg Spinach
Methionine 0.053mg 0.034mg Spinach
Phenylalanine 0.129mg 0.12mg Spinach
Valine 0.161mg 0.149mg Spinach
Histidine 0.064mg 0.073mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.063g 0.031g Vegetable
Monounsaturated Fat 0.01g 0.01g
Polyunsaturated fat 0.165g 0.072g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
181
Spinach
36
Vegetable
Mineral Summary Score
41
Spinach
17
Vegetable

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Spinach
17%
Vegetable
Carbohydrates
4%
Spinach
13%
Vegetable
Fats
2%
Spinach
1%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.032g)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.7g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 34)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.3)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.