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  6. Spinach vs. Vegetable

Spinach vs. Vegetable — In-Depth Nutrition Comparison

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Important differences between Spinach and Vegetable

  • Vegetable has less Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Magnesium, Vitamin B6, Vitamin E , Calcium, and Copper.
  • Spinach's daily need coverage for Vitamin K is 392% more.
  • Spinach has 8 times more Folate than Vegetable. Spinach has 146µg of Folate, while Vegetable has 19µg.

The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Spinach vs Vegetable 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
9
:
1
Vegetable
Vegetable
Contains more Calcium +444%
Contains more Iron +335.4%
Contains more Magnesium +295.5%
Contains more Potassium +175.7%
Contains more Zinc +55.1%
Contains more Copper +109.6%
Contains more Manganese +146.7%
Contains more Selenium +400%
Contains less Sodium -50%
Equal in Phosphorus - 51
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +444%
Contains more Iron +335.4%
Contains more Magnesium +295.5%
Contains more Potassium +175.7%
Contains more Zinc +55.1%
Contains more Copper +109.6%
Contains more Manganese +146.7%
Contains more Selenium +400%
Contains less Sodium -50%
Equal in Phosphorus - 51

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
8
:
2
Vegetable
Vegetable
Contains more Vitamin A +145.1%
Contains more Vitamin E +447.4%
Contains more Vitamin C +206.3%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B6 +227%
Contains more Folate +668.4%
Contains more Vitamin K +2000.4%
Contains more Vitamin B3 +73.7%
Equal in Vitamin B5 - 0.151
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%
Vegetable
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 +145.1%
Contains more Vitamin E +447.4%
Contains more Vitamin C +206.3%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +96.7%
Contains more Vitamin B6 +227%
Contains more Folate +668.4%
Contains more Vitamin K +2000.4%
Contains more Vitamin B3 +73.7%
Equal in Vitamin B5 - 0.151

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Vegetable
Vegetable
Contains more Fats +73.3%
Contains more Other +170.1%
Contains more Carbs +249.1%
Equal in Protein - 2.86
Equal in Water - 83.23
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
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +73.3%
Contains more Other +170.1%
Contains more Carbs +249.1%
Equal in Protein - 2.86
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Vegetable
Vegetable
Contains more Polyunsaturated fat +51.4%
Contains less Saturated Fat -27.9%
Contains more Monounsaturated Fat +66.7%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Polyunsaturated fat +51.4%
Contains less Saturated Fat -27.9%
Contains more Monounsaturated Fat +66.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 1.35g 8.69g Vegetable
Protein 2.97g 2.86g Spinach
Fats 0.26g 0.15g Spinach
Carbs 3.75g 13.09g Vegetable
Calories 23kcal 65kcal Vegetable
Sugar 0.43g 3.12g Spinach
Fiber 2.4g 4.4g Vegetable
Calcium 136mg 25mg Spinach
Iron 3.57mg 0.82mg Spinach
Magnesium 87mg 22mg Spinach
Phosphorus 56mg 51mg Spinach
Potassium 466mg 169mg Spinach
Sodium 70mg 35mg Vegetable
Zinc 0.76mg 0.49mg Spinach
Copper 0.174mg 0.083mg Spinach
Manganese 0.935mg 0.379mg Spinach
Selenium 1.5µg 0.3µg Spinach
Vitamin A 10481IU 4277IU Spinach
Vitamin A RAE 524µg 214µg Spinach
Vitamin E 2.08mg 0.38mg Spinach
Vitamin C 9.8mg 3.2mg Spinach
Vitamin B1 0.095mg 0.071mg Spinach
Vitamin B2 0.236mg 0.12mg Spinach
Vitamin B3 0.49mg 0.851mg Vegetable
Vitamin B5 0.145mg 0.151mg Vegetable
Vitamin B6 0.242mg 0.074mg Spinach
Folate 146µg 19µg Spinach
Vitamin K 493.6µg 23.5µg Spinach
Tryptophan 0.04mg 0.029mg Spinach
Threonine 0.127mg 0.115mg Spinach
Isoleucine 0.152mg 0.139mg Spinach
Leucine 0.231mg 0.19mg Spinach
Lysine 0.182mg 0.17mg Spinach
Methionine 0.055mg 0.034mg Spinach
Phenylalanine 0.134mg 0.12mg Spinach
Valine 0.168mg 0.149mg Spinach
Histidine 0.066mg 0.073mg Vegetable
Saturated Fat 0.043g 0.031g Vegetable
Monounsaturated Fat 0.006g 0.01g Vegetable
Polyunsaturated fat 0.109g 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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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
36%
Vegetable
Minerals Daily Need Coverage Score
52%
Spinach
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.012g)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.69g)
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

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. 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.