39points

Spinach

vs

Spinach review: 89 facts and highlights

Spinach
Spinach
39
points

Why is Spinach better than the average?

  • higher water content per 100g
    91.4gvs87.19g
  • more vitamin E (alpha-tocopherol) per 100g
    2.03mgvs0.67mg
  • more proteins per 100g
    2.86gvs2.41g
  • more vitamin K per 100g
    482.9µgvs65.81µg
  • more vitamin A (IU) per 100g
    9377IUvs2282.68IU
  • more vitamin A (RAE) per 100g
    469µgvs113.72µg
  • more folate content per 100g
    194µgvs54.06µg
  • more calcium content per 100g
    99mgvs60.51mg

Top nutrition facts and health benefits

General values

1. higher water content per 100g

91.4g

Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.

Best

Waxgourd

96.1g

2. more food energy (kJ) per 100g

97kJ

The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).

Best

Potato Flour

1493kJ

3. more proteins per 100g

2.86g

Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.

Best

Sun-dried Tomatoes

14.11g

4. more lipids per 100g

0.39g

Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.

Best

Dried Pasilla Pepper

15.85g

5. more dietary fiber per 100g

2.2g

Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.

Best

Dried Pasilla Pepper

26.8g

6. more food energy (kcal) per 100g

23kcal

The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).

Best

Potato Flour

357kcal

Sugars

1. more carbohydrates per 100g

3.63g

Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.

Best

Dehydrated Onion Flakes

83.28g

2. more galactose content per 100g

0.1g

Galactose is one of the monosaccharides found in lactose. It is less sweet than glucose and contributes to the proper functioning of the immune system.

Best

Celery

0.48g

3. more maltose content per 100g

0g

Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties.

Best

Broccoli

0.21g

4. more lactose content per 100g

0g

Lactose is a type of sugar (disaccharide) usually found in milk, composed of galactose and glucose.

Best

Maitake Mushrooms

0.33g

5. less fructose per 100g

0.15g

Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.

Best

Maitake Mushrooms

0g

6. more glucose per 100g

0.11g

Glucose, also known as blood sugar, is the main source of energy.

Best

Catsup

10.25g

Minerals

1. more calcium content per 100g

99mg

Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.

Best

Dried Agar Seaweed

625mg

2. more magnesium per 100g

79mg

Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.

Best

Dried Agar Seaweed

770mg

3. more potassium per 100g

558mg

Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.

Best

Sun-dried Tomatoes

3427mg

4. more manganese per 100g

0.9mg

Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar.

Best

Fireweed Leaves

6.7mg

5. more iron content per 100g

2.71mg

Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.

Best

Dried Agar Seaweed

21.4mg

6. more copper per 100g

0.13mg

Copper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.

Best

Dried Shiitake Mushrooms

5.17mg

Vitamins

1. more vitamin E (alpha-tocopherol) per 100g

2.03mg

Vitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting.

Best

Tomato Powder

12.25mg

2. more pantothenic acid per 100g

0.07mg

Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.

Best

Dried Shiitake Mushrooms

21.88mg

3. more vitamin D per 100g

0IU

Rarely present in foods, vitamin D is a fat-soluble vitamin usually obtained through sun exposure. It facilitates the absorption of calcium which is essential for bone health.

Best

Maitake Mushrooms

1123IU

4. more vitamin D2 and D3 per 100g

0µg

D2 is produced by plants and D3 by the human skin when exposed to sunlight. Their main role is to maintain normal calcium and phosphorus blood levels, helping to promote bone and teeth health.

Best

Maitake Mushrooms

28.1µg

5. more vitamin E (added) per 100g

0mg

The added amount of vitamin E (dl-alpha-tocopherol) is a synthetic form of the natural vitamin E that is added to foods to increase their nutritional value.

Best

Green Leaf Lettuce

0mg

6. more vitamin A (IU) per 100g

9377IU

Vitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.

Best

Carrot, dehydrated

68466IU

Amino acids

1. more valine per 100g

0.16g

Valine is an essential amino acid promoting normal growth, tissue repair, blood sugar regulation, muscle coordination, emotions and mental vigor. It helps maintaining proper nitrogen balance in the body and can serve as an energy source for muscle tissues.

Best

Drumstick Leaves

0.61g

2. more leucine per 100g

0.22g

Leucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.

Best

Green Soybeans

0.93g

3. more threonine per 100g

0.12g

Threonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.

Best

Green Soybeans

0.52g

4. more isoleucine per 100g

0.15g

Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.

Best

Green Soybeans

0.57g

5. more lysine per 100g

0.17g

Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.

Best

Green Soybeans

0.78g

6. more methionine per 100g

0.05g

Methionine is an essential amino acid that plays an important role in synthesizing other proteins, forming cartilage tissues, dissolving fat and reducing fat in the liver. It has an anti-inflammatory and pain relieving effect and strengthens hair and nail structure.

Best

Dried Shiitake Mushrooms

0.18g

Antioxidants

1. more apigenin per 100g

0mg

Apigenin is a bioflavonoid compound found in plants and herbs, especially in chamomile plants. It has anxiety reducing and mild sedative effects, as well as antioxidant properties.

Best

Parsley

215.5mg

2. more luteolin content per 100g

0.7mg

Luteolin is a bioflavonoid found in plants and herbs. It has antioxidant and anti-inflammatory properties.

Best

Radicchio

38mg

3. more kaempferol per 100g

6.4mg

Kaempferol is a bioflavonoid found in many plants. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers.

Best

Mustard Greens

38.3mg

4. more myricetin per 100g

0.4mg

Myricetin is a bioflavonoid found in many fruits and vegetables, as well as in red wine. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations.

Best

Parsley

14.8mg

5. more quercetin content per 100g

4mg

Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. It often used in treating allergies.

Best

Dock

86.2mg

6. more daidzein content per 100g

0mg

Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. It stimulates the formation of bone mass and helps regulate estrogen levels.

Best

Green Soybeans

20.34mg

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