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  6. Vegetable vs. Spinach raw

Vegetable vs. Spinach raw — In-Depth Nutrition Comparison

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Differences between vegetable and spinach raw

  • Vegetable contains less vitamin K, vitamin A, folate, vitamin C, iron, manganese, magnesium, potassium, vitamin E, and vitamin B6 than spinach raw.
  • Spinach raw's daily need coverage for vitamin K is 383% higher.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of vegetable is 66.

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

Infographic

Vegetable vs Spinach raw 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" 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 less SodiumSodium -55.7%
Contains more MagnesiumMagnesium +259.1%
Contains more CalciumCalcium +296%
Contains more PotassiumPotassium +230.2%
Contains more IronIron +230.5%
Contains more CopperCopper +56.6%
Contains more ManganeseManganese +136.7%
Contains more SeleniumSelenium +233.3%
~equal in Zinc ~0.53mg
~equal in Phosphorus ~49mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +132.3%
Contains more CholineCholine +24.9%
Contains more Vitamin CVitamin C +778.1%
Contains more Vitamin AVitamin A +119.2%
Contains more Vitamin EVitamin E +434.2%
Contains more Vitamin B2Vitamin B2 +57.5%
Contains more Vitamin B6Vitamin B6 +163.5%
Contains more Vitamin KVitamin K +1954.9%
Contains more FolateFolate +921.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Spinach raw DV% diff.
Vitamin K 23.5µg 482.9µg 383%
Folate 19µg 194µg 44%
Vitamin A 214µg 469µg 28%
Vitamin C 3.2mg 28.1mg 28%
Iron 0.82mg 2.71mg 24%
Manganese 0.379mg 0.897mg 23%
Magnesium 22mg 79mg 14%
Potassium 169mg 558mg 11%
Vitamin E 0.38mg 2.03mg 11%
Fiber 4.4g 2.2g 9%
Vitamin B6 0.074mg 0.195mg 9%
Calcium 25mg 99mg 7%
Vitamin B2 0.12mg 0.189mg 5%
Copper 0.083mg 0.13mg 5%
Carbs 13.09g 3.63g 3%
Vitamin B5 0.151mg 0.065mg 2%
Calories 65kcal 23kcal 2%
Sodium 35mg 79mg 2%
Choline 24.1mg 19.3mg 1%
Polyunsaturated fat 0.072g 0.165g 1%
Vitamin B3 0.851mg 0.724mg 1%
Vitamin B1 0.071mg 0.078mg 1%
Selenium 0.3µg 1µg 1%
Protein 2.86g 2.86g 0%
Fats 0.15g 0.39g 0%
Net carbs 8.69g 1.43g N/A
Sugar 3.12g 0.42g N/A
Zinc 0.49mg 0.53mg 0%
Phosphorus 51mg 49mg 0%
Saturated fat 0.031g 0.063g 0%
Monounsaturated fat 0.01g 0.01g 0%
Tryptophan 0.029mg 0.039mg 0%
Threonine 0.115mg 0.122mg 0%
Isoleucine 0.139mg 0.147mg 0%
Leucine 0.19mg 0.223mg 0%
Lysine 0.17mg 0.174mg 0%
Methionine 0.034mg 0.053mg 0%
Phenylalanine 0.12mg 0.129mg 0%
Valine 0.149mg 0.161mg 0%
Histidine 0.073mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 CarbsCarbs +260.6%
Contains more FatsFats +160%
Contains more OtherOther +156.7%
~equal in Protein ~2.86g
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 less Sat. FatSaturated fat -50.8%
Contains more Poly. FatPolyunsaturated fat +129.2%
~equal in Monounsaturated fat ~0.01g

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.