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Spinach vs. Orange — In-Depth Nutrition Comparison

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How are spinach and oranges different?

  • Spinach is richer in vitamin K, vitamin A, iron, manganese, folate, magnesium, vitamin B2, copper, and vitamin B6, while oranges are higher in vitamin C.
  • Spinach covers your daily need for vitamin K, 411% more than oranges.
  • Spinach contains 47 times more vitamin A than oranges. Spinach contains 10481 IU of vitamin A, while oranges contain 225 IU.
  • Oranges have a higher glycemic index (45) than spinach (32).

Spinach, cooked, boiled, drained, without salt and Oranges, raw, all commercial varieties types were used in this article.

Infographic

Spinach vs Orange 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +770%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +157.5%
Contains more IronIron +3470%
Contains more CopperCopper +286.7%
Contains more ZincZinc +985.7%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +3640%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -100%

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 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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Orange
Orange
2
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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Contains more Vitamin AVitamin A +4663.6%
Contains more Vitamin EVitamin E +1055.6%
Contains more Vitamin B2Vitamin B2 +490%
Contains more Vitamin B3Vitamin B3 +73.8%
Contains more Vitamin B6Vitamin B6 +303.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +386.7%
Contains more Vitamin CVitamin C +442.9%
Contains more Vitamin B5Vitamin B5 +72.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach Orange DV% diff.
Vitamin K 493.6µg 0µg 411%
Vitamin A 524µg 11µg 57%
Vitamin C 9.8mg 53.2mg 48%
Iron 3.57mg 0.1mg 43%
Manganese 0.935mg 0.025mg 40%
Folate 146µg 30µg 29%
Magnesium 87mg 10mg 18%
Vitamin B2 0.236mg 0.04mg 15%
Copper 0.174mg 0.045mg 14%
Vitamin B6 0.242mg 0.06mg 14%
Vitamin E 2.08mg 0.18mg 13%
Calcium 136mg 40mg 10%
Potassium 466mg 181mg 8%
Zinc 0.76mg 0.07mg 6%
Phosphorus 56mg 14mg 6%
Protein 2.97g 0.94g 4%
Carbs 3.75g 11.75g 3%
Sodium 70mg 0mg 3%
Selenium 1.5µg 0.5µg 2%
Vitamin B5 0.145mg 0.25mg 2%
Choline 19.7mg 8.4mg 2%
Calories 23kcal 47kcal 1%
Vitamin B1 0.095mg 0.087mg 1%
Vitamin B3 0.49mg 0.282mg 1%
Polyunsaturated fat 0.109g 0.025g 1%
Protein per 100 calories 13g 2g N/A
Calories per 10 g protein 77kcal 500kcal N/A
Weight per 100 calories 435g 213g N/A
Fats 0.26g 0.12g 0%
Net carbs 1.35g 9.35g N/A
Sugar 0.43g 9.35g N/A
Fiber 2.4g 2.4g 0%
Saturated fat 0.043g 0.015g 0%
Monounsaturated fat 0.006g 0.023g 0%
Tryptophan 0.04mg 0.009mg 0%
Threonine 0.127mg 0.015mg 0%
Isoleucine 0.152mg 0.025mg 0%
Leucine 0.231mg 0.023mg 0%
Lysine 0.182mg 0.047mg 0%
Methionine 0.055mg 0.02mg 0%
Phenylalanine 0.134mg 0.031mg 0%
Valine 0.168mg 0.04mg 0%
Histidine 0.066mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +216%
Contains more FatsFats +116.7%
Contains more OtherOther +311.4%
Contains more CarbsCarbs +213.3%
~equal in Water ~86.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Poly. FatPolyunsaturated fat +336%
Contains less Sat. FatSaturated fat -65.1%
Contains more Mono. FatMonounsaturated fat +283.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.