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  6. Kale, scotch, raw vs. Spinach raw

Kale, scotch, raw vs. Spinach raw — In-Depth Nutrition Comparison

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How are kale, scotch, raw and spinach raw different?

  • Kale, scotch, raw is higher in vitamin C, copper, and calcium; however, spinach raw is richer in folate, vitamin A, manganese, and vitamin B2.
  • Daily need coverage for vitamin C for kale, scotch, raw is 113% higher.
  • Kale, scotch, raw contains 2 times more calcium than spinach raw. While kale, scotch, raw contains 205mg of calcium, spinach raw contains only 99mg.

Kale, scotch, raw and Spinach, raw are the varieties used in this article.

Infographic

Kale, scotch, raw vs Spinach raw infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 63% 62% 40% 113% 81% 10% 27% 9.1% 85% 4.9%
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 +11.4%
Contains more CalciumCalcium +107.1%
Contains more CopperCopper +86.9%
Contains more PhosphorusPhosphorus +26.5%
Contains less SodiumSodium -11.4%
Contains more PotassiumPotassium +24%
Contains more ZincZinc +43.2%
Contains more ManganeseManganese +38.4%
Contains more SeleniumSelenium +11.1%
~equal in Iron ~2.71mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 433% 0% 52% 0% 18% 14% 24% 4.6% 52% 0% 0% 21%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
Contains more Vitamin CVitamin C +362.6%
Contains more Vitamin B3Vitamin B3 +79.6%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin AVitamin A +202.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.4%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +592.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale, scotch, raw Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin C 130mg 28.1mg 113%
Folate 28µg 194µg 42%
Vitamin A 155µg 469µg 35%
Vitamin E 2.03mg 14%
Copper 0.243mg 0.13mg 13%
Calcium 205mg 99mg 11%
Manganese 0.648mg 0.897mg 11%
Vitamin B2 0.06mg 0.189mg 10%
Valine 153mg 0.161mg 8%
Iron 3mg 2.71mg 4%
Vitamin B3 1.3mg 0.724mg 4%
Choline 19.3mg 4%
Potassium 450mg 558mg 3%
Carbs 8.32g 3.63g 2%
Magnesium 88mg 79mg 2%
Fiber 1.7g 2.2g 2%
Phosphorus 62mg 49mg 2%
Vitamin B6 0.227mg 0.195mg 2%
Calories 42kcal 23kcal 1%
Zinc 0.37mg 0.53mg 1%
Vitamin B1 0.07mg 0.078mg 1%
Polyunsaturated fat 0.289g 0.165g 1%
Protein 2.8g 2.86g 0%
Protein per 100 calories 6.7g 12g N/A
Calories per 10 g protein 150kcal 80kcal N/A
Weight per 100 calories 238g 435g N/A
Fats 0.6g 0.39g 0%
Net carbs 6.62g 1.43g N/A
Sugar 0.42g N/A
Sodium 70mg 79mg 0%
Selenium 0.9µg 1µg 0%
Vitamin B5 0.076mg 0.065mg 0%
Saturated fat 0.078g 0.063g 0%
Monounsaturated fat 0.045g 0.01g 0%
Tryptophan 0.034mg 0.039mg 0%
Threonine 0.125mg 0.122mg 0%
Isoleucine 0.168mg 0.147mg 0%
Leucine 0.196mg 0.223mg 0%
Lysine 0.168mg 0.174mg 0%
Methionine 0.027mg 0.053mg 0%
Phenylalanine 0.143mg 0.129mg 0%
Histidine 0.059mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 87%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 8.32 g
Water: 87 g
Other: 1.28 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 FatsFats +53.8%
Contains more CarbsCarbs +129.2%
~equal in Protein ~2.86g
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.045 g
Polyunsaturated fat: Poly. Fat 0.289 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 +350%
Contains more Poly. FatPolyunsaturated fat +75.2%
Contains less Sat. FatSaturated fat -19.2%

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. 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.