Spinach vs. Water — In-Depth Nutrition Comparison
Compare
Significant differences between spinach and water
- The amount of iron, manganese, magnesium, copper, potassium, calcium, fiber, phosphorus, and zinc in spinach is higher than in water.
- Spinach covers your daily iron needs 45% more than water.
- Spinach has a higher glycemic index. The glycemic index of spinach is 32, while the glycemic index of water is 0.
Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Beverages, water, tap, well.
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.
| Contains more MagnesiumMagnesium | +8600% |
| Contains more CalciumCalcium | +4433.3% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +987.5% |
| Contains more ZincZinc | +7500% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -92.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1710% |
~equal in
Water
~99.9g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 493.6µg | 411% | |
| Vitamin A | 524µg | 58% | |
| Iron | 3.57mg | 0mg | 45% |
| Manganese | 0.935mg | 0mg | 41% |
| Folate | 146µg | 37% | |
| Magnesium | 87mg | 1mg | 20% |
| Vitamin B6 | 0.242mg | 19% | |
| Copper | 0.174mg | 0.016mg | 18% |
| Vitamin B2 | 0.236mg | 18% | |
| Potassium | 466mg | 0mg | 14% |
| Vitamin E | 2.08mg | 14% | |
| Calcium | 136mg | 3mg | 13% |
| Vitamin C | 9.8mg | 11% | |
| Fiber | 2.4g | 0g | 10% |
| Vitamin B1 | 0.095mg | 8% | |
| Phosphorus | 56mg | 0mg | 8% |
| Zinc | 0.76mg | 0.01mg | 7% |
| Protein | 2.97g | 0g | 6% |
| Choline | 19.7mg | 4% | |
| Sodium | 70mg | 5mg | 3% |
| Selenium | 1.5µg | 3% | |
| Vitamin B3 | 0.49mg | 3% | |
| Vitamin B5 | 0.145mg | 3% | |
| Polyunsaturated fat | 0.109g | 1% | |
| Calories | 23kcal | 0kcal | 1% |
| Carbs | 3.75g | 0g | 1% |
| Fats | 0.26g | 0g | 0% |
| Net carbs | 1.35g | 0g | N/A |
| Sugar | 0.43g | N/A | |
| Saturated fat | 0.043g | 0% | |
| Monounsaturated fat | 0.006g | 0% | |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.182mg | 0% | |
| Methionine | 0.055mg | 0% | |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 0.066mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
135%
0%
Minerals Daily Need Coverage Score
52%
1%
Comparison summary
Which food is lower in Cholesterol?
Water is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Water is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Water contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Water is lower in Saturated fat (difference - 0.043g)
Which food is lower in glycemic index?
Water is lower in glycemic index (difference - 32)
Which food is cheaper?
Water is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins