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  6. Yautia vs. Spinach

Yautia vs. Spinach — In-Depth Nutrition Comparison

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How are Yautia and Spinach different?

  • Yautia is higher in Copper, however, Spinach is richer in Vitamin A RAE, Manganese, Iron, Folate, Vitamin B2, Magnesium, Calcium, and Vitamin C.
  • Daily need coverage for Vitamin A RAE from Spinach is 58% higher.

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

Infographic

Yautia vs Spinach 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.
Yautia
Yautia
3
:
7
Spinach
Spinach
Contains more Potassium +28.3%
Contains less Sodium -70%
Contains more Copper +47.7%
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%
Equal in Phosphorus - 56
Yautia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 37% 18% 22% 53% 3% 14% 86% 25% 4%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Potassium +28.3%
Contains less Sodium -70%
Contains more Copper +47.7%
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%
Equal in Phosphorus - 56

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.
Yautia
Yautia
3
:
7
Spinach
Spinach
Contains more Vitamin B3 +36.1%
Contains more Vitamin B5 +44.1%
Contains more Vitamin A +130912.5%
Contains more Vitamin C +88.5%
Contains more Vitamin B2 +490%
Contains more Folate +758.8%
Equal in Vitamin B1 - 0.095
Equal in Vitamin B6 - 0.242
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%
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%
Contains more Vitamin B3 +36.1%
Contains more Vitamin B5 +44.1%
Contains more Vitamin A +130912.5%
Contains more Vitamin C +88.5%
Contains more Vitamin B2 +490%
Contains more Folate +758.8%
Equal in Vitamin B1 - 0.095
Equal in Vitamin B6 - 0.242

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yautia
Yautia
0
:
3
Spinach
Spinach
Contains less Saturated Fat -47.6%
Yautia
100%
Saturated Fat: 0.082 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 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.
Yautia Spinach
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 Yautia Spinach Opinion
Net carbs 22.13g 1.35g Yautia
Protein 1.46g 2.97g Spinach
Fats 0.4g 0.26g Yautia
Carbs 23.63g 3.75g Yautia
Calories 98kcal 23kcal Yautia
Sugar 0.43g Yautia
Fiber 1.5g 2.4g Spinach
Calcium 9mg 136mg Spinach
Iron 0.98mg 3.57mg Spinach
Magnesium 24mg 87mg Spinach
Phosphorus 51mg 56mg Spinach
Potassium 598mg 466mg Yautia
Sodium 21mg 70mg Yautia
Zinc 0.5mg 0.76mg Spinach
Copper 0.257mg 0.174mg Yautia
Manganese 0.186mg 0.935mg Spinach
Selenium 0.7µg 1.5µg Spinach
Vitamin A 8IU 10481IU Spinach
Vitamin A RAE 0µg 524µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 5.2mg 9.8mg Spinach
Vitamin B1 0.097mg 0.095mg Yautia
Vitamin B2 0.04mg 0.236mg Spinach
Vitamin B3 0.667mg 0.49mg Yautia
Vitamin B5 0.209mg 0.145mg Yautia
Vitamin B6 0.237mg 0.242mg Spinach
Folate 17µg 146µg 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 0.082g 0.043g 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
Yautia Spinach
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
12%
Yautia
183%
Spinach
Minerals Daily Need Coverage Score
26%
Yautia
52%
Spinach

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. Yautia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169401/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.