Side-by-Side Comparison

Raspberries vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Raspberries

52Calories

1.2Protein

6.5Fiber

26.2Vit 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

-56%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 52 kcal, 29 kcal less).

Higher Protein

+138%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 1.2 g in Raspberries (+1.7 g, +138%).

Higher Dietary Fiber

+195%

Raspberries

Raspberries provides 6.5 g vs 2.2 g in Spinach (Raw) (+4.3 g, +195%).

Higher Vitamin C

+7%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 26.2 mg in Raspberries (+1.9 mg, +7%).

Comparing per 100 g standard edible portion.

Nutrient

Raspberries100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Raspberries higher

Raspberries

52 kcal3% DV

Spinach (Raw)

23 kcal1% DV

Raspberries provides 52 kcal vs 23 kcal in Spinach (Raw) (+29 kcal, +126%).

ProteinSpinach (Raw) higher

Raspberries

1.2 g2% DV

Spinach (Raw)

2.9 g6% DV

Spinach (Raw) provides 2.9 g vs 1.2 g in Raspberries (+1.7 g, +138%).

CarbohydratesRaspberries higher

Raspberries

11.9 g4% DV

Spinach (Raw)

3.6 g1% DV

Raspberries provides 11.9 g vs 3.6 g in Spinach (Raw) (+8.3 g, +229%).

Dietary FiberRaspberries higher

Raspberries

6.5 g23% DV

Spinach (Raw)

2.2 g8% DV

Raspberries provides 6.5 g vs 2.2 g in Spinach (Raw) (+4.3 g, +195%).

Total FatRaspberries higher

Raspberries

0.65 g1% DV

Spinach (Raw)

0.39 g1% DV

Raspberries provides 0.65 g vs 0.39 g in Spinach (Raw) (+0.26 g, +67%).

Total SugarsRaspberries higher

Raspberries

4.4 g9% DV

Spinach (Raw)

0.42 g1% DV

Raspberries provides 4.4 g vs 0.42 g in Spinach (Raw) (+4.0 g, +952%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Raspberries

26.2 mg29% DV

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) provides 28.1 mg vs 26.2 mg in Raspberries (+1.9 mg, +7%).

Vitamin A (RAE)Spinach (Raw) higher

Raspberries

2.0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 2.0 µg in Raspberries (+467 µg, +23350%).

Vitamin DSimilar

Raspberries

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Raspberries

0.87 mg6% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.87 mg in Raspberries (+1.2 mg, +133%).

Vitamin KSpinach (Raw) higher

Raspberries

7.8 µg7% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 7.8 µg in Raspberries (+475 µg, +6091%).

Folate (DFE)Spinach (Raw) higher

Raspberries

21 µg5% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 21 µg in Raspberries (+173 µg, +824%).

Thiamin (Vitamin B1)Similar

Raspberries

0.03 mg3% DV

Spinach (Raw)

0.08 mg7% DV

Both Raspberries and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Raspberries

0.04 mg3% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.04 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Raspberries

0.60 mg4% DV

Spinach (Raw)

0.72 mg5% DV

Spinach (Raw) provides 0.72 mg vs 0.60 mg in Raspberries (+0.13 mg, +21%).

Pantothenic Acid (B5)Raspberries higher

Raspberries

0.24 mg5% DV

Spinach (Raw)

0.07 mg1% DV

Raspberries provides 0.24 mg vs 0.07 mg in Spinach (Raw) (+0.18 mg, +269%).

Vitamin B6Spinach (Raw) higher

Raspberries

0.06 mg3% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.06 mg).

Vitamin B12Similar

Raspberries

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Raspberries

1.0 mg

Spinach (Raw)

79.0 mg3% DV

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

PotassiumSpinach (Raw) higher

Raspberries

151 mg3% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 151 mg in Raspberries (+407 mg, +270%).

CalciumSpinach (Raw) higher

Raspberries

25.0 mg2% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 25.0 mg in Raspberries (+74.0 mg, +296%).

IronSpinach (Raw) higher

Raspberries

0.69 mg4% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 0.69 mg in Raspberries (+2.0 mg, +293%).

MagnesiumSpinach (Raw) higher

Raspberries

22.0 mg5% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 22.0 mg in Raspberries (+57.0 mg, +259%).

PhosphorusSpinach (Raw) higher

Raspberries

29.0 mg2% DV

Spinach (Raw)

49.0 mg4% DV

Spinach (Raw) provides 49.0 mg vs 29.0 mg in Raspberries (+20.0 mg, +69%).

ZincSpinach (Raw) higher

Raspberries

0.42 mg4% DV

Spinach (Raw)

0.53 mg5% DV

Spinach (Raw) provides 0.53 mg vs 0.42 mg in Raspberries (+0.11 mg, +26%).

Lipids1 nutrients

Saturated FatSimilar

Raspberries

0.02 g

Spinach (Raw)

0.06 g

Both Raspberries and Spinach (Raw) provide similar amounts of saturated fat (0.02 g).

Nutrient

Raspberries123 g (1 cup fresh (123 g))

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

Macronutrients6 nutrients

Calories (Energy)Raspberries higher

Raspberries

64 kcal3% DV

Spinach (Raw)

7 kcal

Raspberries provides 64 kcal vs 7 kcal in Spinach (Raw) (+57 kcal, +827%).

ProteinRaspberries higher

Raspberries

1.5 g3% DV

Spinach (Raw)

0.86 g2% DV

Raspberries provides 1.5 g vs 0.86 g in Spinach (Raw) (+0.62 g, +72%).

CarbohydratesRaspberries higher

Raspberries

14.7 g5% DV

Spinach (Raw)

1.1 g

Raspberries provides 14.7 g vs 1.1 g in Spinach (Raw) (+13.6 g, +1249%).

Dietary FiberRaspberries higher

Raspberries

8.0 g29% DV

Spinach (Raw)

0.66 g2% DV

Raspberries provides 8.0 g vs 0.66 g in Spinach (Raw) (+7.3 g, +1111%).

Total FatRaspberries higher

Raspberries

0.80 g1% DV

Spinach (Raw)

0.12 g

Raspberries provides 0.80 g vs 0.12 g in Spinach (Raw) (+0.68 g, +583%).

Total SugarsRaspberries higher

Raspberries

5.4 g11% DV

Spinach (Raw)

0.13 g

Raspberries provides 5.4 g vs 0.13 g in Spinach (Raw) (+5.3 g, +4215%).

Vitamins12 nutrients

Vitamin CRaspberries higher

Raspberries

32.2 mg36% DV

Spinach (Raw)

8.4 mg9% DV

Raspberries provides 32.2 mg vs 8.4 mg in Spinach (Raw) (+23.8 mg, +282%).

Vitamin A (RAE)Spinach (Raw) higher

Raspberries

2.5 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 2.5 µg in Raspberries (+138 µg, +5620%).

Vitamin DSimilar

Raspberries

0 µg

Spinach (Raw)

0 µg

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

Vitamin ERaspberries higher

Raspberries

1.1 mg7% DV

Spinach (Raw)

0.61 mg4% DV

Raspberries provides 1.1 mg vs 0.61 mg in Spinach (Raw) (+0.46 mg, +76%).

Vitamin KSpinach (Raw) higher

Raspberries

9.6 µg8% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 9.6 µg in Raspberries (+135 µg, +1410%).

Folate (DFE)Spinach (Raw) higher

Raspberries

26 µg6% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 26 µg in Raspberries (+32 µg, +125%).

Thiamin (Vitamin B1)Similar

Raspberries

0.04 mg3% DV

Spinach (Raw)

0.02 mg2% DV

Both Raspberries and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Similar

Raspberries

0.05 mg4% DV

Spinach (Raw)

0.06 mg4% DV

Both Raspberries and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Raspberries higher

Raspberries

0.74 mg5% DV

Spinach (Raw)

0.22 mg1% DV

Raspberries provides 0.74 mg vs 0.22 mg in Spinach (Raw) (+0.52 mg, +239%).

Pantothenic Acid (B5)Raspberries higher

Raspberries

0.30 mg6% DV

Spinach (Raw)

0.02 mg

Raspberries provides 0.30 mg vs 0.02 mg in Spinach (Raw) (+0.28 mg, +1414%).

Vitamin B6Similar

Raspberries

0.07 mg4% DV

Spinach (Raw)

0.06 mg3% DV

Both Raspberries and Spinach (Raw) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Raspberries

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Raspberries

1.2 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 1.2 mg in Raspberries (+22.5 mg, +1827%).

PotassiumRaspberries higher

Raspberries

186 mg4% DV

Spinach (Raw)

167 mg4% DV

Raspberries provides 186 mg vs 167 mg in Spinach (Raw) (+18.3 mg, +11%).

CalciumRaspberries higher

Raspberries

30.8 mg2% DV

Spinach (Raw)

29.7 mg2% DV

Raspberries provides 30.8 mg vs 29.7 mg in Spinach (Raw) (+1.1 mg, +4%).

IronSimilar

Raspberries

0.85 mg5% DV

Spinach (Raw)

0.81 mg5% DV

Both Raspberries and Spinach (Raw) provide similar amounts of iron (0.85 mg).

MagnesiumRaspberries higher

Raspberries

27.1 mg6% DV

Spinach (Raw)

23.7 mg6% DV

Raspberries provides 27.1 mg vs 23.7 mg in Spinach (Raw) (+3.4 mg, +14%).

PhosphorusRaspberries higher

Raspberries

35.7 mg3% DV

Spinach (Raw)

14.7 mg1% DV

Raspberries provides 35.7 mg vs 14.7 mg in Spinach (Raw) (+21.0 mg, +143%).

ZincRaspberries higher

Raspberries

0.52 mg5% DV

Spinach (Raw)

0.16 mg1% DV

Raspberries provides 0.52 mg vs 0.16 mg in Spinach (Raw) (+0.36 mg, +225%).

Lipids1 nutrients

Saturated FatSimilar

Raspberries

0.02 g

Spinach (Raw)

0.02 g

Both Raspberries and Spinach (Raw) provide similar amounts of saturated fat (0.02 g).

Nutrient

RaspberriesAmount per 100 kcal (192 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Raspberries

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

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

ProteinSpinach (Raw) higher

Raspberries

2.3 g5% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 2.3 g in Raspberries (+10.1 g, +440%).

CarbohydratesRaspberries higher

Raspberries

22.9 g8% DV

Spinach (Raw)

15.8 g6% DV

Raspberries provides 22.9 g vs 15.8 g in Spinach (Raw) (+7.1 g, +45%).

Dietary FiberRaspberries higher

Raspberries

12.5 g45% DV

Spinach (Raw)

9.6 g34% DV

Raspberries provides 12.5 g vs 9.6 g in Spinach (Raw) (+2.9 g, +30%).

Total FatSpinach (Raw) higher

Raspberries

1.2 g2% DV

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 1.2 g in Raspberries (+0.45 g, +36%).

Total SugarsRaspberries higher

Raspberries

8.5 g17% DV

Spinach (Raw)

1.8 g4% DV

Raspberries provides 8.5 g vs 1.8 g in Spinach (Raw) (+6.7 g, +364%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Raspberries

50.3 mg56% DV

Spinach (Raw)

122 mg136% DV

Spinach (Raw) provides 122 mg vs 50.3 mg in Raspberries (+71.9 mg, +143%).

Vitamin A (RAE)Spinach (Raw) higher

Raspberries

3.8 µg

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 3.8 µg in Raspberries (+2,036 µg, +53029%).

Vitamin DSimilar

Raspberries

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Raspberries

1.7 mg11% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 1.7 mg in Raspberries (+7.2 mg, +429%).

Vitamin KSpinach (Raw) higher

Raspberries

15 µg12% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 15 µg in Raspberries (+2,086 µg, +13927%).

Folate (DFE)Spinach (Raw) higher

Raspberries

40 µg10% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 40 µg in Raspberries (+804 µg, +1993%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Raspberries

0.06 mg5% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.06 mg in Raspberries (+0.28 mg, +452%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Raspberries

0.07 mg6% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.07 mg in Raspberries (+0.75 mg, +1027%).

Niacin (Vitamin B3)Spinach (Raw) higher

Raspberries

1.1 mg7% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 1.1 mg in Raspberries (+2.0 mg, +174%).

Pantothenic Acid (B5)Raspberries higher

Raspberries

0.46 mg9% DV

Spinach (Raw)

0.28 mg6% DV

Raspberries provides 0.46 mg vs 0.28 mg in Spinach (Raw) (+0.18 mg, +63%).

Vitamin B6Spinach (Raw) higher

Raspberries

0.11 mg6% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.11 mg in Raspberries (+0.74 mg, +703%).

Vitamin B12Similar

Raspberries

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Raspberries

1.9 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 1.9 mg in Raspberries (+342 mg, +17798%).

PotassiumSpinach (Raw) higher

Raspberries

290 mg6% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 290 mg in Raspberries (+2,137 mg, +737%).

CalciumSpinach (Raw) higher

Raspberries

48.0 mg4% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 48.0 mg in Raspberries (+383 mg, +797%).

IronSpinach (Raw) higher

Raspberries

1.3 mg7% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 1.3 mg in Raspberries (+10.5 mg, +790%).

MagnesiumSpinach (Raw) higher

Raspberries

42.2 mg10% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 42.2 mg in Raspberries (+301 mg, +714%).

PhosphorusSpinach (Raw) higher

Raspberries

55.7 mg4% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 55.7 mg in Raspberries (+157 mg, +283%).

ZincSpinach (Raw) higher

Raspberries

0.81 mg7% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.81 mg in Raspberries (+1.5 mg, +186%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Raspberries

0.04 g

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.04 g in Raspberries (+0.24 g, +651%).

Nutrient

RaspberriesNormalized to 300 kcal (577 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Raspberries

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Raspberries and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Raspberries

6.9 g14% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 6.9 g in Raspberries (+30.4 g, +439%).

CarbohydratesRaspberries higher

Raspberries

68.9 g25% DV

Spinach (Raw)

47.3 g17% DV

Raspberries provides 68.9 g vs 47.3 g in Spinach (Raw) (+21.6 g, +46%).

Dietary FiberRaspberries higher

Raspberries

37.5 g134% DV

Spinach (Raw)

28.7 g102% DV

Raspberries provides 37.5 g vs 28.7 g in Spinach (Raw) (+8.8 g, +31%).

Total FatSpinach (Raw) higher

Raspberries

3.8 g5% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 3.8 g in Raspberries (+1.3 g, +36%).

Total SugarsRaspberries higher

Raspberries

25.5 g51% DV

Spinach (Raw)

5.5 g11% DV

Raspberries provides 25.5 g vs 5.5 g in Spinach (Raw) (+20.0 g, +366%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Raspberries

151 mg168% DV

Spinach (Raw)

366 mg407% DV

Spinach (Raw) provides 366 mg vs 151 mg in Raspberries (+215 mg, +142%).

Vitamin A (RAE)Spinach (Raw) higher

Raspberries

12 µg1% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 12 µg in Raspberries (+6,104 µg, +52896%).

Vitamin DSimilar

Raspberries

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Raspberries

5.0 mg33% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 5.0 mg in Raspberries (+21.5 mg, +427%).

Vitamin KSpinach (Raw) higher

Raspberries

45 µg38% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 45 µg in Raspberries (+6,252 µg, +13892%).

Folate (DFE)Spinach (Raw) higher

Raspberries

121 µg30% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 121 µg in Raspberries (+2,409 µg, +1988%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Raspberries

0.18 mg15% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.18 mg in Raspberries (+0.83 mg, +451%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Raspberries

0.22 mg17% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.22 mg in Raspberries (+2.2 mg, +1024%).

Niacin (Vitamin B3)Spinach (Raw) higher

Raspberries

3.5 mg22% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 3.5 mg in Raspberries (+6.0 mg, +174%).

Pantothenic Acid (B5)Raspberries higher

Raspberries

1.4 mg28% DV

Spinach (Raw)

0.85 mg17% DV

Raspberries provides 1.4 mg vs 0.85 mg in Spinach (Raw) (+0.54 mg, +63%).

Vitamin B6Spinach (Raw) higher

Raspberries

0.32 mg19% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.32 mg in Raspberries (+2.2 mg, +701%).

Vitamin B12Similar

Raspberries

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Raspberries

5.8 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 5.8 mg in Raspberries (+1,024 mg, +17754%).

PotassiumSpinach (Raw) higher

Raspberries

871 mg19% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 871 mg in Raspberries (+6,405 mg, +735%).

CalciumSpinach (Raw) higher

Raspberries

144 mg11% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 144 mg in Raspberries (+1,147 mg, +795%).

IronSpinach (Raw) higher

Raspberries

4.0 mg22% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 4.0 mg in Raspberries (+31.4 mg, +788%).

MagnesiumSpinach (Raw) higher

Raspberries

127 mg30% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 127 mg in Raspberries (+903 mg, +712%).

PhosphorusSpinach (Raw) higher

Raspberries

167 mg13% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 167 mg in Raspberries (+472 mg, +282%).

ZincSpinach (Raw) higher

Raspberries

2.4 mg22% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 2.4 mg in Raspberries (+4.5 mg, +185%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Raspberries

0.11 g1% DV

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.11 g in Raspberries (+0.71 g, +649%).

Raspberries vs Spinach (Raw)

Raspberries

Spinach (Raw)

Nutritional Takeaways

Comparison Summary