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  6. Star anise vs. Spinach raw

Star anise vs. Spinach raw — In-Depth Nutrition Comparison

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How are star anise and spinach raw different?

  • Star anise is higher in iron, copper, manganese, phosphorus, calcium, fiber, zinc, and vitamin B6; however, spinach raw is richer in vitamin A and folate.
  • Daily need coverage for iron for star anise is 428% higher.
  • Star anise contains 10 times more zinc than spinach raw. While star anise contains 5.3mg of zinc, spinach raw contains only 0.53mg.
  • Spinach raw has a lower glycemic index (32) than star anise (89).

Spices, anise seed and Spinach, raw are the varieties used in this article.

Infographic

Star anise vs Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +115.2%
Contains more CalciumCalcium +552.5%
Contains more PotassiumPotassium +158.2%
Contains more IronIron +1263.8%
Contains more CopperCopper +600%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +798%
Contains less SodiumSodium -79.7%
Contains more ManganeseManganese +156.4%
Contains more SeleniumSelenium +400%

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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +335.9%
Contains more Vitamin B2Vitamin B2 +53.4%
Contains more Vitamin B3Vitamin B3 +322.7%
Contains more Vitamin B5Vitamin B5 +1126.2%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin CVitamin C +33.8%
Contains more Vitamin AVitamin A +2831.3%
Contains more FolateFolate +1840%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Star anise Spinach raw DV% diff.
Iron 36.96mg 2.71mg 428%
Vitamin K 482.9µg 402%
Copper 0.91mg 0.13mg 87%
Manganese 2.3mg 0.897mg 61%
Phosphorus 440mg 49mg 56%
Calcium 646mg 99mg 55%
Fiber 14.6g 2.2g 50%
Vitamin A 16µg 469µg 50%
Folate 10µg 194µg 46%
Zinc 5.3mg 0.53mg 43%
Vitamin B6 0.65mg 0.195mg 35%
Protein 17.6g 2.86g 29%
Potassium 1441mg 558mg 26%
Monounsaturated fat 9.78g 0.01g 24%
Fats 15.9g 0.39g 24%
Magnesium 170mg 79mg 22%
Vitamin B1 0.34mg 0.078mg 22%
Polyunsaturated fat 3.15g 0.165g 20%
Calories 337kcal 23kcal 16%
Carbs 50.02g 3.63g 15%
Vitamin B3 3.06mg 0.724mg 15%
Vitamin B5 0.797mg 0.065mg 15%
Vitamin E 2.03mg 14%
Vitamin C 21mg 28.1mg 8%
Vitamin B2 0.29mg 0.189mg 8%
Selenium 5µg 1µg 7%
Choline 19.3mg 4%
Sodium 16mg 79mg 3%
Saturated fat 0.586g 0.063g 2%
Net carbs 35.42g 1.43g N/A
Sugar 0.42g N/A
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +515.4%
Contains more FatsFats +3976.9%
Contains more CarbsCarbs +1278%
Contains more OtherOther +303.5%
Contains more WaterWater +858.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +97700%
Contains more Poly. FatPolyunsaturated fat +1809.1%
Contains less Sat. FatSaturated fat -89.2%

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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.