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  6. Water vs. Spinach raw

Water vs. Spinach raw — In-Depth Nutrition Comparison

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How are Water and Spinach raw different?

  • Spinach raw has more Manganese, Iron, Magnesium, Potassium, Copper, Calcium, Fiber, and Phosphorus than Water.
  • Daily need coverage for Manganese from Spinach raw is 39% higher.

Beverages, water, tap, well and Spinach, raw are the varieties used in this article.

Infographic

Water 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.
Water
Water
1
:
9
Spinach raw
Spinach raw
Contains less Sodium -93.7%
Contains more Calcium +3200%
Contains more Iron +∞%
Contains more Magnesium +7800%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +5200%
Contains more Copper +712.5%
Contains more Manganese +∞%
Water
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 0% 1% 0% 0% 1% 1% 6% 0% 0%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -93.7%
Contains more Calcium +3200%
Contains more Iron +∞%
Contains more Magnesium +7800%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +5200%
Contains more Copper +712.5%
Contains more Manganese +∞%

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.
Water
Water
0
:
12
Spinach raw
Spinach raw
Water
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water
Water
1
:
4
Spinach raw
Spinach raw
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Other +1620%
Equal in Water - 91.4
Water
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 g
Spinach raw
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 Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Other +1620%
Equal in Water - 91.4

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Water Spinach raw Opinion
Net carbs 0g 1.43g Spinach raw
Protein 0g 2.86g Spinach raw
Fats 0g 0.39g Spinach raw
Carbs 0g 3.63g Spinach raw
Calories 0kcal 23kcal Spinach raw
Fructose 0.15g Spinach raw
Sugar 0.42g Water
Fiber 0g 2.2g Spinach raw
Calcium 3mg 99mg Spinach raw
Iron 0mg 2.71mg Spinach raw
Magnesium 1mg 79mg Spinach raw
Phosphorus 0mg 49mg Spinach raw
Potassium 0mg 558mg Spinach raw
Sodium 5mg 79mg Water
Zinc 0.01mg 0.53mg Spinach raw
Copper 0.016mg 0.13mg Spinach raw
Manganese 0mg 0.897mg Spinach raw
Selenium 1µg Spinach raw
Vitamin A 9377IU Spinach raw
Vitamin A RAE 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 28.1mg Spinach raw
Vitamin B1 0.078mg Spinach raw
Vitamin B2 0.189mg Spinach raw
Vitamin B3 0.724mg Spinach raw
Vitamin B5 0.065mg Spinach raw
Vitamin B6 0.195mg Spinach raw
Folate 194µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.063g Water
Monounsaturated Fat 0.01g Spinach raw
Polyunsaturated fat 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
0%
Water
181%
Spinach raw
Minerals Daily Need Coverage Score
1%
Water
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Water
Water is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Water
Water contains less Sodium (difference - 74mg)
Which food is lower in Cholesterol?
Water
Water is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Water
Water is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Water
Water is lower in glycemic index (difference - 32)
Which food is cheaper?
Water
Water is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins

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. Water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175096/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.