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  6. Spinach vs. Yautia

Spinach vs. Yautia — In-Depth Nutrition Comparison

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How are Spinach and Yautia different?

  • Spinach is higher in Vitamin A RAE, Manganese, Iron, Folate, Vitamin B2, Magnesium, Calcium, and Vitamin C, however, Yautia is richer in Copper.
  • Daily need coverage for Vitamin A RAE from Spinach is 58% higher.
  • Spinach contains 15 times more Calcium than Yautia. While Spinach contains 136mg of Calcium, Yautia contains only 9mg.

Spinach, cooked, boiled, drained, without salt and Yautia (tannier), raw are the varieties used in this article.

Infographic

Spinach vs Yautia 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
7
:
3
Yautia
Yautia
Contains more Calcium +1411.1%
Contains more Iron +264.3%
Contains more Magnesium +262.5%
Contains more Zinc +52%
Contains more Manganese +402.7%
Contains more Selenium +114.3%
Contains more Potassium +28.3%
Contains less Sodium -70%
Contains more Copper +47.7%
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%
Yautia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 37% 18% 22% 53% 3% 14% 86% 25% 4%
Contains more Calcium +1411.1%
Contains more Iron +264.3%
Contains more Magnesium +262.5%
Contains more Zinc +52%
Contains more Manganese +402.7%
Contains more Selenium +114.3%
Contains more Potassium +28.3%
Contains less Sodium -70%
Contains more Copper +47.7%
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
7
:
3
Yautia
Yautia
Contains more Vitamin A +130912.5%
Contains more Vitamin C +88.5%
Contains more Vitamin B2 +490%
Contains more Folate +758.8%
Contains more Vitamin B3 +36.1%
Contains more Vitamin B5 +44.1%
Equal in Vitamin B1 - 0.097
Equal in Vitamin B6 - 0.237
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%
Yautia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 18% 25% 10% 13% 13% 55% 13% 0% 0%
Contains more Vitamin A +130912.5%
Contains more Vitamin C +88.5%
Contains more Vitamin B2 +490%
Contains more Folate +758.8%
Contains more Vitamin B3 +36.1%
Contains more Vitamin B5 +44.1%
Equal in Vitamin B1 - 0.097
Equal in Vitamin B6 - 0.237

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Yautia
Yautia
Contains more Protein +103.4%
Contains more Water +24.8%
Contains more Other +24.8%
Contains more Fats +53.8%
Contains more Carbs +530.1%
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
Yautia
24% 73%
Protein: 1.46 g
Fats: 0.4 g
Carbs: 23.63 g
Water: 73.06 g
Other: 1.45 g
Contains more Protein +103.4%
Contains more Water +24.8%
Contains more Other +24.8%
Contains more Fats +53.8%
Contains more Carbs +530.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
3
:
0
Yautia
Yautia
Contains less Saturated Fat -47.6%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Yautia
100%
Saturated Fat: 0.082 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
Contains less Saturated Fat -47.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Yautia Opinion
Net carbs 1.35g 22.13g Yautia
Protein 2.97g 1.46g Spinach
Fats 0.26g 0.4g Yautia
Carbs 3.75g 23.63g Yautia
Calories 23kcal 98kcal Yautia
Sugar 0.43g Yautia
Fiber 2.4g 1.5g Spinach
Calcium 136mg 9mg Spinach
Iron 3.57mg 0.98mg Spinach
Magnesium 87mg 24mg Spinach
Phosphorus 56mg 51mg Spinach
Potassium 466mg 598mg Yautia
Sodium 70mg 21mg Yautia
Zinc 0.76mg 0.5mg Spinach
Copper 0.174mg 0.257mg Yautia
Manganese 0.935mg 0.186mg Spinach
Selenium 1.5µg 0.7µg Spinach
Vitamin A 10481IU 8IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 9.8mg 5.2mg Spinach
Vitamin B1 0.095mg 0.097mg Yautia
Vitamin B2 0.236mg 0.04mg Spinach
Vitamin B3 0.49mg 0.667mg Yautia
Vitamin B5 0.145mg 0.209mg Yautia
Vitamin B6 0.242mg 0.237mg Spinach
Folate 146µg 17µg 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 0.082g Spinach
Monounsaturated Fat 0.006g Spinach
Polyunsaturated fat 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Yautia
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
12%
Yautia
Minerals Daily Need Coverage Score
52%
Spinach
26%
Yautia

Comparison summary

Which food is lower in Sugar?
Yautia
Yautia is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Yautia
Yautia contains less Sodium (difference - 49mg)
Which food is cheaper?
Yautia
Yautia is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 28)
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. Yautia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169401/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.