Side-by-Side Comparison

Dates (Medjool) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-92%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 277 kcal, 254 kcal less).

Higher Protein

+58%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 1.8 g in Dates (Medjool) (+1.0 g, +58%).

Higher Dietary Fiber

+205%

Dates (Medjool)

Dates (Medjool) provides 6.7 g vs 2.2 g in Spinach (Raw) (+4.5 g, +205%).

Higher Vitamin C

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 0 mg in Dates (Medjool) (+28.1 mg).

Comparing per 100 g standard edible portion.

Nutrient

Dates (Medjool)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Dates (Medjool)

277 kcal14% DV

Spinach (Raw)

23 kcal1% DV

Dates (Medjool) provides 277 kcal vs 23 kcal in Spinach (Raw) (+254 kcal, +1104%).

ProteinSpinach (Raw) higher

Dates (Medjool)

1.8 g4% DV

Spinach (Raw)

2.9 g6% DV

Spinach (Raw) provides 2.9 g vs 1.8 g in Dates (Medjool) (+1.0 g, +58%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

75.0 g27% DV

Spinach (Raw)

3.6 g1% DV

Dates (Medjool) provides 75.0 g vs 3.6 g in Spinach (Raw) (+71.3 g, +1965%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

6.7 g24% DV

Spinach (Raw)

2.2 g8% DV

Dates (Medjool) provides 6.7 g vs 2.2 g in Spinach (Raw) (+4.5 g, +205%).

Total FatSpinach (Raw) higher

Dates (Medjool)

0.15 g

Spinach (Raw)

0.39 g1% DV

Spinach (Raw) provides 0.39 g vs 0.15 g in Dates (Medjool) (+0.24 g, +160%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

66.5 g133% DV

Spinach (Raw)

0.42 g1% DV

Dates (Medjool) provides 66.5 g vs 0.42 g in Spinach (Raw) (+66.1 g, +15726%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Dates (Medjool)

0 mg

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) has higher vitamin c (28.1 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Dates (Medjool)

7.0 µg1% DV

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 7.0 µg in Dates (Medjool) (+462 µg, +6600%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Spinach (Raw)

0 µg

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Dates (Medjool)

0.05 mg

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.05 mg in Dates (Medjool) (+2.0 mg, +3960%).

Vitamin KSpinach (Raw) higher

Dates (Medjool)

2.7 µg2% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 2.7 µg in Dates (Medjool) (+480 µg, +17785%).

Folate (DFE)Spinach (Raw) higher

Dates (Medjool)

15 µg4% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 15 µg in Dates (Medjool) (+179 µg, +1193%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.05 mg4% DV

Spinach (Raw)

0.08 mg7% DV

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Dates (Medjool)

0.06 mg5% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.6 mg10% DV

Spinach (Raw)

0.72 mg5% DV

Dates (Medjool) provides 1.6 mg vs 0.72 mg in Spinach (Raw) (+0.89 mg, +122%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.81 mg16% DV

Spinach (Raw)

0.07 mg1% DV

Dates (Medjool) provides 0.81 mg vs 0.07 mg in Spinach (Raw) (+0.74 mg, +1138%).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.25 mg15% DV

Spinach (Raw)

0.20 mg11% DV

Dates (Medjool) provides 0.25 mg vs 0.20 mg in Spinach (Raw) (+0.05 mg, +28%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Spinach (Raw)

0 µg

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Dates (Medjool)

1.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 1.0 mg in Dates (Medjool) (+78.0 mg, +7800%).

PotassiumDates (Medjool) higher

Dates (Medjool)

696 mg15% DV

Spinach (Raw)

558 mg12% DV

Dates (Medjool) provides 696 mg vs 558 mg in Spinach (Raw) (+138 mg, +25%).

CalciumSpinach (Raw) higher

Dates (Medjool)

64.0 mg5% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 64.0 mg in Dates (Medjool) (+35.0 mg, +55%).

IronSpinach (Raw) higher

Dates (Medjool)

0.90 mg5% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 0.90 mg in Dates (Medjool) (+1.8 mg, +201%).

MagnesiumSpinach (Raw) higher

Dates (Medjool)

54.0 mg13% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 54.0 mg in Dates (Medjool) (+25.0 mg, +46%).

PhosphorusDates (Medjool) higher

Dates (Medjool)

62.0 mg5% DV

Spinach (Raw)

49.0 mg4% DV

Dates (Medjool) provides 62.0 mg vs 49.0 mg in Spinach (Raw) (+13.0 mg, +27%).

ZincSpinach (Raw) higher

Dates (Medjool)

0.44 mg4% DV

Spinach (Raw)

0.53 mg5% DV

Spinach (Raw) provides 0.53 mg vs 0.44 mg in Dates (Medjool) (+0.09 mg, +20%).

Lipids1 nutrients

Saturated FatSimilar

Dates (Medjool)

0.03 g

Spinach (Raw)

0.06 g

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of saturated fat (0.03 g).

Nutrient

Dates (Medjool)24 g (1 date (24 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Dates (Medjool)

66 kcal3% DV

Spinach (Raw)

7 kcal

Dates (Medjool) provides 66 kcal vs 7 kcal in Spinach (Raw) (+60 kcal, +863%).

ProteinSpinach (Raw) higher

Dates (Medjool)

0.43 g1% DV

Spinach (Raw)

0.86 g2% DV

Spinach (Raw) provides 0.86 g vs 0.43 g in Dates (Medjool) (+0.42 g, +98%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

18.0 g7% DV

Spinach (Raw)

1.1 g

Dates (Medjool) provides 18.0 g vs 1.1 g in Spinach (Raw) (+16.9 g, +1552%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

1.6 g6% DV

Spinach (Raw)

0.66 g2% DV

Dates (Medjool) provides 1.6 g vs 0.66 g in Spinach (Raw) (+0.95 g, +144%).

Total FatSpinach (Raw) higher

Dates (Medjool)

0.04 g

Spinach (Raw)

0.12 g

Spinach (Raw) provides slightly more total fat (0.12 g vs 0.04 g).

Total SugarsDates (Medjool) higher

Dates (Medjool)

16.0 g32% DV

Spinach (Raw)

0.13 g

Dates (Medjool) provides 16.0 g vs 0.13 g in Spinach (Raw) (+15.8 g, +12561%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Dates (Medjool)

0 mg

Spinach (Raw)

8.4 mg9% DV

Spinach (Raw) has higher vitamin c (8.4 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Dates (Medjool)

1.7 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 1.7 µg in Dates (Medjool) (+139 µg, +8275%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Spinach (Raw)

0 µg

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Dates (Medjool)

0.01 mg

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.01 mg in Dates (Medjool) (+0.60 mg, +4975%).

Vitamin KSpinach (Raw) higher

Dates (Medjool)

0.6 µg1% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 0.6 µg in Dates (Medjool) (+144 µg, +22256%).

Folate (DFE)Spinach (Raw) higher

Dates (Medjool)

3.6 µg1% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 3.6 µg in Dates (Medjool) (+55 µg, +1517%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.01 mg1% DV

Spinach (Raw)

0.02 mg2% DV

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.01 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.01 mg1% DV

Spinach (Raw)

0.06 mg4% DV

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.01 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

0.39 mg2% DV

Spinach (Raw)

0.22 mg1% DV

Dates (Medjool) provides 0.39 mg vs 0.22 mg in Spinach (Raw) (+0.17 mg, +78%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.19 mg4% DV

Spinach (Raw)

0.02 mg

Dates (Medjool) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.02 mg).

Vitamin B6Similar

Dates (Medjool)

0.06 mg4% DV

Spinach (Raw)

0.06 mg3% DV

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Spinach (Raw)

0 µg

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Dates (Medjool)

0.24 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 0.24 mg in Dates (Medjool) (+23.5 mg, +9775%).

PotassiumSimilar

Dates (Medjool)

167 mg4% DV

Spinach (Raw)

167 mg4% DV

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of potassium (167 mg).

CalciumSpinach (Raw) higher

Dates (Medjool)

15.4 mg1% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 15.4 mg in Dates (Medjool) (+14.3 mg, +93%).

IronSpinach (Raw) higher

Dates (Medjool)

0.22 mg1% DV

Spinach (Raw)

0.81 mg5% DV

Spinach (Raw) provides 0.81 mg vs 0.22 mg in Dates (Medjool) (+0.60 mg, +276%).

MagnesiumSpinach (Raw) higher

Dates (Medjool)

13.0 mg3% DV

Spinach (Raw)

23.7 mg6% DV

Spinach (Raw) provides 23.7 mg vs 13.0 mg in Dates (Medjool) (+10.7 mg, +83%).

PhosphorusSimilar

Dates (Medjool)

14.9 mg1% DV

Spinach (Raw)

14.7 mg1% DV

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of phosphorus (14.9 mg).

ZincSpinach (Raw) higher

Dates (Medjool)

0.11 mg1% DV

Spinach (Raw)

0.16 mg1% DV

Spinach (Raw) provides slightly more zinc (0.16 mg vs 0.11 mg).

Lipids1 nutrients

Saturated FatSimilar

Dates (Medjool)

0.01 g

Spinach (Raw)

0.02 g

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of saturated fat (0.01 g).

Nutrient

Dates (Medjool)Amount per 100 kcal (36 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Dates (Medjool)

0.65 g1% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 0.65 g in Dates (Medjool) (+11.8 g, +1809%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

27.0 g10% DV

Spinach (Raw)

15.8 g6% DV

Dates (Medjool) provides 27.0 g vs 15.8 g in Spinach (Raw) (+11.2 g, +71%).

Dietary FiberSpinach (Raw) higher

Dates (Medjool)

2.4 g9% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 2.4 g in Dates (Medjool) (+7.2 g, +297%).

Total FatSpinach (Raw) higher

Dates (Medjool)

0.05 g

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 0.05 g in Dates (Medjool) (+1.6 g, +3042%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

23.9 g48% DV

Spinach (Raw)

1.8 g4% DV

Dates (Medjool) provides 23.9 g vs 1.8 g in Spinach (Raw) (+22.1 g, +1210%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Dates (Medjool)

0 mg

Spinach (Raw)

122 mg136% DV

Spinach (Raw) has higher vitamin c (122 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Dates (Medjool)

2.5 µg

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 2.5 µg in Dates (Medjool) (+2,038 µg, +80858%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Spinach (Raw)

0 µg

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Dates (Medjool)

0.02 mg

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.02 mg in Dates (Medjool) (+8.8 mg, +48958%).

Vitamin KSpinach (Raw) higher

Dates (Medjool)

1.0 µg1% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 1.0 µg in Dates (Medjool) (+2,100 µg, +216013%).

Folate (DFE)Spinach (Raw) higher

Dates (Medjool)

5.4 µg1% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 5.4 µg in Dates (Medjool) (+839 µg, +15528%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Dates (Medjool)

0.02 mg2% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.02 mg in Dates (Medjool) (+0.32 mg, +1785%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Dates (Medjool)

0.02 mg2% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.02 mg in Dates (Medjool) (+0.80 mg, +3706%).

Niacin (Vitamin B3)Spinach (Raw) higher

Dates (Medjool)

0.58 mg4% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.58 mg in Dates (Medjool) (+2.6 mg, +443%).

Pantothenic Acid (B5)Similar

Dates (Medjool)

0.29 mg6% DV

Spinach (Raw)

0.28 mg6% DV

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of pantothenic acid (b5) (0.29 mg).

Vitamin B6Spinach (Raw) higher

Dates (Medjool)

0.09 mg5% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.09 mg in Dates (Medjool) (+0.76 mg, +846%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Spinach (Raw)

0 µg

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Dates (Medjool)

0.36 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 0.36 mg in Dates (Medjool) (+343 mg, +95358%).

PotassiumSpinach (Raw) higher

Dates (Medjool)

251 mg5% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 251 mg in Dates (Medjool) (+2,177 mg, +869%).

CalciumSpinach (Raw) higher

Dates (Medjool)

23.0 mg2% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 23.0 mg in Dates (Medjool) (+408 mg, +1769%).

IronSpinach (Raw) higher

Dates (Medjool)

0.32 mg2% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 0.32 mg in Dates (Medjool) (+11.5 mg, +3538%).

MagnesiumSpinach (Raw) higher

Dates (Medjool)

19.4 mg5% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 19.4 mg in Dates (Medjool) (+324 mg, +1668%).

PhosphorusSpinach (Raw) higher

Dates (Medjool)

22.3 mg2% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 22.3 mg in Dates (Medjool) (+191 mg, +855%).

ZincSpinach (Raw) higher

Dates (Medjool)

0.16 mg1% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.16 mg in Dates (Medjool) (+2.1 mg, +1355%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Dates (Medjool)

0.01 g

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.01 g in Dates (Medjool) (+0.26 g, +2279%).

Nutrient

Dates (Medjool)Normalized to 300 kcal (108 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

299 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of calories (energy) (299 kcal).

ProteinSpinach (Raw) higher

Dates (Medjool)

2.0 g4% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 2.0 g in Dates (Medjool) (+35.3 g, +1808%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

81.0 g29% DV

Spinach (Raw)

47.3 g17% DV

Dates (Medjool) provides 81.0 g vs 47.3 g in Spinach (Raw) (+33.6 g, +71%).

Dietary FiberSpinach (Raw) higher

Dates (Medjool)

7.2 g26% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 7.2 g in Dates (Medjool) (+21.5 g, +296%).

Total FatSpinach (Raw) higher

Dates (Medjool)

0.16 g

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 0.16 g in Dates (Medjool) (+4.9 g, +3039%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

71.8 g144% DV

Spinach (Raw)

5.5 g11% DV

Dates (Medjool) provides 71.8 g vs 5.5 g in Spinach (Raw) (+66.3 g, +1211%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Dates (Medjool)

0 mg

Spinach (Raw)

366 mg407% DV

Spinach (Raw) has higher vitamin c (366 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Dates (Medjool)

7.6 µg1% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 7.6 µg in Dates (Medjool) (+6,108 µg, +80796%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Spinach (Raw)

0 µg

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Dates (Medjool)

0.05 mg

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 0.05 mg in Dates (Medjool) (+26.4 mg, +48921%).

Vitamin KSpinach (Raw) higher

Dates (Medjool)

2.9 µg2% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 2.9 µg in Dates (Medjool) (+6,294 µg, +215847%).

Folate (DFE)Spinach (Raw) higher

Dates (Medjool)

16 µg4% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 16 µg in Dates (Medjool) (+2,514 µg, +15516%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Dates (Medjool)

0.05 mg5% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.05 mg in Dates (Medjool) (+0.96 mg, +1784%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Dates (Medjool)

0.06 mg5% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.06 mg in Dates (Medjool) (+2.4 mg, +3703%).

Niacin (Vitamin B3)Spinach (Raw) higher

Dates (Medjool)

1.7 mg11% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 1.7 mg in Dates (Medjool) (+7.7 mg, +443%).

Pantothenic Acid (B5)Similar

Dates (Medjool)

0.87 mg17% DV

Spinach (Raw)

0.85 mg17% DV

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of pantothenic acid (b5) (0.87 mg).

Vitamin B6Spinach (Raw) higher

Dates (Medjool)

0.27 mg16% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.27 mg in Dates (Medjool) (+2.3 mg, +846%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Spinach (Raw)

0 µg

Both Dates (Medjool) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Dates (Medjool)

1.1 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 1.1 mg in Dates (Medjool) (+1,029 mg, +95285%).

PotassiumSpinach (Raw) higher

Dates (Medjool)

752 mg16% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 752 mg in Dates (Medjool) (+6,525 mg, +868%).

CalciumSpinach (Raw) higher

Dates (Medjool)

69.1 mg5% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 69.1 mg in Dates (Medjool) (+1,222 mg, +1768%).

IronSpinach (Raw) higher

Dates (Medjool)

0.97 mg5% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 0.97 mg in Dates (Medjool) (+34.4 mg, +3536%).

MagnesiumSpinach (Raw) higher

Dates (Medjool)

58.3 mg14% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 58.3 mg in Dates (Medjool) (+972 mg, +1666%).

PhosphorusSpinach (Raw) higher

Dates (Medjool)

67.0 mg5% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 67.0 mg in Dates (Medjool) (+572 mg, +854%).

ZincSpinach (Raw) higher

Dates (Medjool)

0.48 mg4% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 0.48 mg in Dates (Medjool) (+6.4 mg, +1354%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Dates (Medjool)

0.03 g

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.03 g in Dates (Medjool) (+0.79 g, +2277%).

Dates (Medjool) vs Spinach (Raw)

Dates (Medjool)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary