53points
Spinach
©Nathan Nugent
vs
Spinach review: 89 facts and highlights
Spinach
Why is Spinach better than the average?
- Higher water content per 100g?
91.4gvs87.15g - More proteins per 100g?
2.86gvs2.42g - Smaller amount of sugars per 100g?
0.42gvs2.66g - More vitamin E (alpha-tocopherol) per 100g?
2.03mgvs0.67mg - More cystine per 100g?
0.04gvs0.03g - More vitamin K per 100g?
482.9µgvs65.32µg - More vitamin A (IU) per 100g?
9377IUvs2254.84IU - More vitamin A (RAE) per 100g?
469µgvs112.24µg
General values
Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.
Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
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.
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).
Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.
6. more choline per 100g
19.3mg
Choline is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission.
Sugars
The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
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.
Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties.
Lactose is a type of sugar (disaccharide) usually found in milk, composed of galactose and glucose.
Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.
Glucose, also known as blood sugar, is the main source of energy.
Minerals
Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
2. more iron per 100g
2.71mg
Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
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.
Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar.
Selenium is an important mineral with antioxidant properties. It helps the body's detoxification system and strengthens the immune system.
Vitamins
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.
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.
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.
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.
5. more vitamin K per 100g
482.9µg
Vitamin K refers to a group of fat-soluble vitamins (K1 and K2) needed for the synthesis of proteins that ensure blood coagulation and help bone metabolism.
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.
Amino acids
Cystine is a non-essential amino acid that helps proteins in maintaining their structure. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver.
Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.
Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.
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.
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.
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.
Antioxidants
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.
Luteolin is a bioflavonoid found in plants and herbs. It has antioxidant and anti-inflammatory properties.
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.
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.
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.
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.
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