Side-by-Side Comparison

Spinach (Raw) vs Tangerines (Mandarins & Tangelos)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Fresh peeled mandarin tangerine with separated juicy citrus segments

fruits

Tangerines (Mandarins & Tangelos)

53Calories

0.8Protein

1.8Fiber

26.7Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-57%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 53 kcal, 30 kcal less).

Higher Protein

+253%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 0.81 g in Tangerines (Mandarins & Tangelos) (+2.1 g, +253%).

Higher Dietary Fiber

+22%

Spinach (Raw)

Spinach (Raw) provides 2.2 g vs 1.8 g in Tangerines (Mandarins & Tangelos) (+0.40 g, +22%).

Higher Vitamin C

+5%

Similar Concentration

Both provide similar vitamin c (28.1 mg vs 26.7 mg).

Comparing per 100 g standard edible portion.

Nutrient

Spinach (Raw)100 g edible portion

Tangerines (Mandarins & Tangelos)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Tangerines (Mandarins & Tangelos) higher

Spinach (Raw)

23 kcal1% DV

Tangerines (Mandarins & Tangelos)

53 kcal3% DV

Tangerines (Mandarins & Tangelos) provides 53 kcal vs 23 kcal in Spinach (Raw) (+30 kcal, +130%).

ProteinSpinach (Raw) higher

Spinach (Raw)

2.9 g6% DV

Tangerines (Mandarins & Tangelos)

0.81 g2% DV

Spinach (Raw) provides 2.9 g vs 0.81 g in Tangerines (Mandarins & Tangelos) (+2.1 g, +253%).

CarbohydratesTangerines (Mandarins & Tangelos) higher

Spinach (Raw)

3.6 g1% DV

Tangerines (Mandarins & Tangelos)

13.3 g5% DV

Tangerines (Mandarins & Tangelos) provides 13.3 g vs 3.6 g in Spinach (Raw) (+9.7 g, +267%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

2.2 g8% DV

Tangerines (Mandarins & Tangelos)

1.8 g6% DV

Spinach (Raw) provides 2.2 g vs 1.8 g in Tangerines (Mandarins & Tangelos) (+0.40 g, +22%).

Total FatSpinach (Raw) higher

Spinach (Raw)

0.39 g1% DV

Tangerines (Mandarins & Tangelos)

0.31 g

Spinach (Raw) provides 0.39 g vs 0.31 g in Tangerines (Mandarins & Tangelos) (+0.08 g, +26%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Spinach (Raw)

0.42 g1% DV

Tangerines (Mandarins & Tangelos)

10.6 g21% DV

Tangerines (Mandarins & Tangelos) provides 10.6 g vs 0.42 g in Spinach (Raw) (+10.2 g, +2419%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

28.1 mg31% DV

Tangerines (Mandarins & Tangelos)

26.7 mg30% DV

Spinach (Raw) provides 28.1 mg vs 26.7 mg in Tangerines (Mandarins & Tangelos) (+1.4 mg, +5%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

469 µg52% DV

Tangerines (Mandarins & Tangelos)

34 µg4% DV

Spinach (Raw) provides 469 µg vs 34 µg in Tangerines (Mandarins & Tangelos) (+435 µg, +1279%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Spinach (Raw)

2.0 mg14% DV

Tangerines (Mandarins & Tangelos)

0.20 mg1% DV

Spinach (Raw) provides 2.0 mg vs 0.20 mg in Tangerines (Mandarins & Tangelos) (+1.8 mg, +915%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

483 µg402% DV

Tangerines (Mandarins & Tangelos)

0 µg

Spinach (Raw) has higher vitamin k (483 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

194 µg49% DV

Tangerines (Mandarins & Tangelos)

16 µg4% DV

Spinach (Raw) provides 194 µg vs 16 µg in Tangerines (Mandarins & Tangelos) (+178 µg, +1113%).

Thiamin (Vitamin B1)Similar

Spinach (Raw)

0.08 mg7% DV

Tangerines (Mandarins & Tangelos)

0.06 mg5% DV

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.19 mg15% DV

Tangerines (Mandarins & Tangelos)

0.04 mg3% DV

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

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

0.72 mg5% DV

Tangerines (Mandarins & Tangelos)

0.38 mg2% DV

Spinach (Raw) provides 0.72 mg vs 0.38 mg in Tangerines (Mandarins & Tangelos) (+0.35 mg, +93%).

Pantothenic Acid (B5)Tangerines (Mandarins & Tangelos) higher

Spinach (Raw)

0.07 mg1% DV

Tangerines (Mandarins & Tangelos)

0.22 mg4% DV

Tangerines (Mandarins & Tangelos) provides 0.22 mg vs 0.07 mg in Spinach (Raw) (+0.15 mg, +232%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

0.20 mg11% DV

Tangerines (Mandarins & Tangelos)

0.08 mg5% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.08 mg).

Vitamin B12Similar

Spinach (Raw)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg3% DV

Tangerines (Mandarins & Tangelos)

2.0 mg

Spinach (Raw) provides 79.0 mg vs 2.0 mg in Tangerines (Mandarins & Tangelos) (+77.0 mg, +3850%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

558 mg12% DV

Tangerines (Mandarins & Tangelos)

166 mg4% DV

Spinach (Raw) provides 558 mg vs 166 mg in Tangerines (Mandarins & Tangelos) (+392 mg, +236%).

CalciumSpinach (Raw) higher

Spinach (Raw)

99.0 mg8% DV

Tangerines (Mandarins & Tangelos)

37.0 mg3% DV

Spinach (Raw) provides 99.0 mg vs 37.0 mg in Tangerines (Mandarins & Tangelos) (+62.0 mg, +168%).

IronSpinach (Raw) higher

Spinach (Raw)

2.7 mg15% DV

Tangerines (Mandarins & Tangelos)

0.15 mg1% DV

Spinach (Raw) provides 2.7 mg vs 0.15 mg in Tangerines (Mandarins & Tangelos) (+2.6 mg, +1707%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg19% DV

Tangerines (Mandarins & Tangelos)

12.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 12.0 mg in Tangerines (Mandarins & Tangelos) (+67.0 mg, +558%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

49.0 mg4% DV

Tangerines (Mandarins & Tangelos)

20.0 mg2% DV

Spinach (Raw) provides 49.0 mg vs 20.0 mg in Tangerines (Mandarins & Tangelos) (+29.0 mg, +145%).

ZincSpinach (Raw) higher

Spinach (Raw)

0.53 mg5% DV

Tangerines (Mandarins & Tangelos)

0.07 mg1% DV

Spinach (Raw) provides 0.53 mg vs 0.07 mg in Tangerines (Mandarins & Tangelos) (+0.46 mg, +657%).

Lipids1 nutrients

Saturated FatSimilar

Spinach (Raw)

0.06 g

Tangerines (Mandarins & Tangelos)

0.04 g

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of saturated fat (0.06 g).

Nutrient

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

Tangerines (Mandarins & Tangelos)88 g (1 medium tangerine (88 g))

Macronutrients6 nutrients

Calories (Energy)Tangerines (Mandarins & Tangelos) higher

Spinach (Raw)

7 kcal

Tangerines (Mandarins & Tangelos)

47 kcal2% DV

Tangerines (Mandarins & Tangelos) provides 47 kcal vs 7 kcal in Spinach (Raw) (+40 kcal, +576%).

ProteinSpinach (Raw) higher

Spinach (Raw)

0.86 g2% DV

Tangerines (Mandarins & Tangelos)

0.71 g1% DV

Spinach (Raw) provides 0.86 g vs 0.71 g in Tangerines (Mandarins & Tangelos) (+0.15 g, +20%).

CarbohydratesTangerines (Mandarins & Tangelos) higher

Spinach (Raw)

1.1 g

Tangerines (Mandarins & Tangelos)

11.7 g4% DV

Tangerines (Mandarins & Tangelos) provides 11.7 g vs 1.1 g in Spinach (Raw) (+10.7 g, +978%).

Dietary FiberTangerines (Mandarins & Tangelos) higher

Spinach (Raw)

0.66 g2% DV

Tangerines (Mandarins & Tangelos)

1.6 g6% DV

Tangerines (Mandarins & Tangelos) provides 1.6 g vs 0.66 g in Spinach (Raw) (+0.92 g, +140%).

Total FatTangerines (Mandarins & Tangelos) higher

Spinach (Raw)

0.12 g

Tangerines (Mandarins & Tangelos)

0.27 g

Tangerines (Mandarins & Tangelos) provides 0.27 g vs 0.12 g in Spinach (Raw) (+0.16 g, +133%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Spinach (Raw)

0.13 g

Tangerines (Mandarins & Tangelos)

9.3 g19% DV

Tangerines (Mandarins & Tangelos) provides 9.3 g vs 0.13 g in Spinach (Raw) (+9.2 g, +7289%).

Vitamins12 nutrients

Vitamin CTangerines (Mandarins & Tangelos) higher

Spinach (Raw)

8.4 mg9% DV

Tangerines (Mandarins & Tangelos)

23.5 mg26% DV

Tangerines (Mandarins & Tangelos) provides 23.5 mg vs 8.4 mg in Spinach (Raw) (+15.1 mg, +179%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

141 µg16% DV

Tangerines (Mandarins & Tangelos)

30 µg3% DV

Spinach (Raw) provides 141 µg vs 30 µg in Tangerines (Mandarins & Tangelos) (+111 µg, +370%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Spinach (Raw)

0.61 mg4% DV

Tangerines (Mandarins & Tangelos)

0.18 mg1% DV

Spinach (Raw) provides 0.61 mg vs 0.18 mg in Tangerines (Mandarins & Tangelos) (+0.43 mg, +246%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

145 µg121% DV

Tangerines (Mandarins & Tangelos)

0 µg

Spinach (Raw) has higher vitamin k (145 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

58 µg15% DV

Tangerines (Mandarins & Tangelos)

14 µg4% DV

Spinach (Raw) provides 58 µg vs 14 µg in Tangerines (Mandarins & Tangelos) (+44 µg, +313%).

Thiamin (Vitamin B1)Similar

Spinach (Raw)

0.02 mg2% DV

Tangerines (Mandarins & Tangelos)

0.05 mg4% DV

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Similar

Spinach (Raw)

0.06 mg4% DV

Tangerines (Mandarins & Tangelos)

0.03 mg2% DV

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Tangerines (Mandarins & Tangelos) higher

Spinach (Raw)

0.22 mg1% DV

Tangerines (Mandarins & Tangelos)

0.33 mg2% DV

Tangerines (Mandarins & Tangelos) provides 0.33 mg vs 0.22 mg in Spinach (Raw) (+0.11 mg, +52%).

Pantothenic Acid (B5)Tangerines (Mandarins & Tangelos) higher

Spinach (Raw)

0.02 mg

Tangerines (Mandarins & Tangelos)

0.19 mg4% DV

Tangerines (Mandarins & Tangelos) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.02 mg).

Vitamin B6Similar

Spinach (Raw)

0.06 mg3% DV

Tangerines (Mandarins & Tangelos)

0.07 mg4% DV

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Spinach (Raw)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

23.7 mg1% DV

Tangerines (Mandarins & Tangelos)

1.8 mg

Spinach (Raw) provides 23.7 mg vs 1.8 mg in Tangerines (Mandarins & Tangelos) (+21.9 mg, +1247%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

167 mg4% DV

Tangerines (Mandarins & Tangelos)

146 mg3% DV

Spinach (Raw) provides 167 mg vs 146 mg in Tangerines (Mandarins & Tangelos) (+21.3 mg, +15%).

CalciumTangerines (Mandarins & Tangelos) higher

Spinach (Raw)

29.7 mg2% DV

Tangerines (Mandarins & Tangelos)

32.6 mg3% DV

Tangerines (Mandarins & Tangelos) provides 32.6 mg vs 29.7 mg in Spinach (Raw) (+2.9 mg, +10%).

IronSpinach (Raw) higher

Spinach (Raw)

0.81 mg5% DV

Tangerines (Mandarins & Tangelos)

0.13 mg1% DV

Spinach (Raw) provides 0.81 mg vs 0.13 mg in Tangerines (Mandarins & Tangelos) (+0.68 mg, +516%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

23.7 mg6% DV

Tangerines (Mandarins & Tangelos)

10.6 mg3% DV

Spinach (Raw) provides 23.7 mg vs 10.6 mg in Tangerines (Mandarins & Tangelos) (+13.1 mg, +124%).

PhosphorusTangerines (Mandarins & Tangelos) higher

Spinach (Raw)

14.7 mg1% DV

Tangerines (Mandarins & Tangelos)

17.6 mg1% DV

Tangerines (Mandarins & Tangelos) provides 17.6 mg vs 14.7 mg in Spinach (Raw) (+2.9 mg, +20%).

ZincSpinach (Raw) higher

Spinach (Raw)

0.16 mg1% DV

Tangerines (Mandarins & Tangelos)

0.06 mg1% DV

Spinach (Raw) provides slightly more zinc (0.16 mg vs 0.06 mg).

Lipids1 nutrients

Saturated FatSimilar

Spinach (Raw)

0.02 g

Tangerines (Mandarins & Tangelos)

0.03 g

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of saturated fat (0.02 g).

Nutrient

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

Tangerines (Mandarins & Tangelos)Amount per 100 kcal (189 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

100 kcal5% DV

Tangerines (Mandarins & Tangelos)

100 kcal5% DV

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Spinach (Raw)

12.4 g25% DV

Tangerines (Mandarins & Tangelos)

1.5 g3% DV

Spinach (Raw) provides 12.4 g vs 1.5 g in Tangerines (Mandarins & Tangelos) (+10.9 g, +713%).

CarbohydratesTangerines (Mandarins & Tangelos) higher

Spinach (Raw)

15.8 g6% DV

Tangerines (Mandarins & Tangelos)

25.2 g9% DV

Tangerines (Mandarins & Tangelos) provides 25.2 g vs 15.8 g in Spinach (Raw) (+9.4 g, +60%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

9.6 g34% DV

Tangerines (Mandarins & Tangelos)

3.4 g12% DV

Spinach (Raw) provides 9.6 g vs 3.4 g in Tangerines (Mandarins & Tangelos) (+6.2 g, +181%).

Total FatSpinach (Raw) higher

Spinach (Raw)

1.7 g2% DV

Tangerines (Mandarins & Tangelos)

0.59 g1% DV

Spinach (Raw) provides 1.7 g vs 0.59 g in Tangerines (Mandarins & Tangelos) (+1.1 g, +190%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Spinach (Raw)

1.8 g4% DV

Tangerines (Mandarins & Tangelos)

20.0 g40% DV

Tangerines (Mandarins & Tangelos) provides 20.0 g vs 1.8 g in Spinach (Raw) (+18.2 g, +994%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

122 mg136% DV

Tangerines (Mandarins & Tangelos)

50.5 mg56% DV

Spinach (Raw) provides 122 mg vs 50.5 mg in Tangerines (Mandarins & Tangelos) (+71.8 mg, +142%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

2,040 µg227% DV

Tangerines (Mandarins & Tangelos)

64 µg7% DV

Spinach (Raw) provides 2,040 µg vs 64 µg in Tangerines (Mandarins & Tangelos) (+1,976 µg, +3075%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Spinach (Raw)

8.8 mg59% DV

Tangerines (Mandarins & Tangelos)

0.38 mg3% DV

Spinach (Raw) provides 8.8 mg vs 0.38 mg in Tangerines (Mandarins & Tangelos) (+8.5 mg, +2236%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

2,101 µg1751% DV

Tangerines (Mandarins & Tangelos)

0 µg

Spinach (Raw) has higher vitamin k (2,101 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

844 µg211% DV

Tangerines (Mandarins & Tangelos)

30 µg8% DV

Spinach (Raw) provides 844 µg vs 30 µg in Tangerines (Mandarins & Tangelos) (+814 µg, +2691%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

0.34 mg28% DV

Tangerines (Mandarins & Tangelos)

0.11 mg9% DV

Spinach (Raw) provides 0.34 mg vs 0.11 mg in Tangerines (Mandarins & Tangelos) (+0.23 mg, +210%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.82 mg63% DV

Tangerines (Mandarins & Tangelos)

0.07 mg5% DV

Spinach (Raw) provides 0.82 mg vs 0.07 mg in Tangerines (Mandarins & Tangelos) (+0.75 mg, +1108%).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

3.1 mg20% DV

Tangerines (Mandarins & Tangelos)

0.71 mg4% DV

Spinach (Raw) provides 3.1 mg vs 0.71 mg in Tangerines (Mandarins & Tangelos) (+2.4 mg, +343%).

Pantothenic Acid (B5)Tangerines (Mandarins & Tangelos) higher

Spinach (Raw)

0.28 mg6% DV

Tangerines (Mandarins & Tangelos)

0.41 mg8% DV

Tangerines (Mandarins & Tangelos) provides 0.41 mg vs 0.28 mg in Spinach (Raw) (+0.13 mg, +44%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

0.85 mg50% DV

Tangerines (Mandarins & Tangelos)

0.15 mg9% DV

Spinach (Raw) provides 0.85 mg vs 0.15 mg in Tangerines (Mandarins & Tangelos) (+0.70 mg, +475%).

Vitamin B12Similar

Spinach (Raw)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

344 mg15% DV

Tangerines (Mandarins & Tangelos)

3.8 mg

Spinach (Raw) provides 344 mg vs 3.8 mg in Tangerines (Mandarins & Tangelos) (+340 mg, +8991%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

2,427 mg52% DV

Tangerines (Mandarins & Tangelos)

314 mg7% DV

Spinach (Raw) provides 2,427 mg vs 314 mg in Tangerines (Mandarins & Tangelos) (+2,114 mg, +674%).

CalciumSpinach (Raw) higher

Spinach (Raw)

431 mg33% DV

Tangerines (Mandarins & Tangelos)

69.9 mg5% DV

Spinach (Raw) provides 431 mg vs 69.9 mg in Tangerines (Mandarins & Tangelos) (+361 mg, +516%).

IronSpinach (Raw) higher

Spinach (Raw)

11.8 mg65% DV

Tangerines (Mandarins & Tangelos)

0.28 mg2% DV

Spinach (Raw) provides 11.8 mg vs 0.28 mg in Tangerines (Mandarins & Tangelos) (+11.5 mg, +4058%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

344 mg82% DV

Tangerines (Mandarins & Tangelos)

22.7 mg5% DV

Spinach (Raw) provides 344 mg vs 22.7 mg in Tangerines (Mandarins & Tangelos) (+321 mg, +1415%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

213 mg17% DV

Tangerines (Mandarins & Tangelos)

37.8 mg3% DV

Spinach (Raw) provides 213 mg vs 37.8 mg in Tangerines (Mandarins & Tangelos) (+175 mg, +464%).

ZincSpinach (Raw) higher

Spinach (Raw)

2.3 mg21% DV

Tangerines (Mandarins & Tangelos)

0.13 mg1% DV

Spinach (Raw) provides 2.3 mg vs 0.13 mg in Tangerines (Mandarins & Tangelos) (+2.2 mg, +1643%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Spinach (Raw)

0.27 g1% DV

Tangerines (Mandarins & Tangelos)

0.07 g

Spinach (Raw) provides 0.27 g vs 0.07 g in Tangerines (Mandarins & Tangelos) (+0.20 g, +272%).

Nutrient

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

Tangerines (Mandarins & Tangelos)Normalized to 300 kcal (566 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

300 kcal15% DV

Tangerines (Mandarins & Tangelos)

300 kcal15% DV

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Spinach (Raw)

37.3 g75% DV

Tangerines (Mandarins & Tangelos)

4.6 g9% DV

Spinach (Raw) provides 37.3 g vs 4.6 g in Tangerines (Mandarins & Tangelos) (+32.7 g, +713%).

CarbohydratesTangerines (Mandarins & Tangelos) higher

Spinach (Raw)

47.3 g17% DV

Tangerines (Mandarins & Tangelos)

75.5 g27% DV

Tangerines (Mandarins & Tangelos) provides 75.5 g vs 47.3 g in Spinach (Raw) (+28.2 g, +60%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

28.7 g102% DV

Tangerines (Mandarins & Tangelos)

10.2 g36% DV

Spinach (Raw) provides 28.7 g vs 10.2 g in Tangerines (Mandarins & Tangelos) (+18.5 g, +182%).

Total FatSpinach (Raw) higher

Spinach (Raw)

5.1 g7% DV

Tangerines (Mandarins & Tangelos)

1.8 g2% DV

Spinach (Raw) provides 5.1 g vs 1.8 g in Tangerines (Mandarins & Tangelos) (+3.3 g, +190%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Spinach (Raw)

5.5 g11% DV

Tangerines (Mandarins & Tangelos)

59.9 g120% DV

Tangerines (Mandarins & Tangelos) provides 59.9 g vs 5.5 g in Spinach (Raw) (+54.4 g, +993%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

366 mg407% DV

Tangerines (Mandarins & Tangelos)

151 mg168% DV

Spinach (Raw) provides 366 mg vs 151 mg in Tangerines (Mandarins & Tangelos) (+215 mg, +142%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

6,116 µg680% DV

Tangerines (Mandarins & Tangelos)

192 µg21% DV

Spinach (Raw) provides 6,116 µg vs 192 µg in Tangerines (Mandarins & Tangelos) (+5,923 µg, +3078%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Spinach (Raw)

26.5 mg176% DV

Tangerines (Mandarins & Tangelos)

1.1 mg8% DV

Spinach (Raw) provides 26.5 mg vs 1.1 mg in Tangerines (Mandarins & Tangelos) (+25.3 mg, +2238%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

6,297 µg5248% DV

Tangerines (Mandarins & Tangelos)

0 µg

Spinach (Raw) has higher vitamin k (6,297 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

2,530 µg632% DV

Tangerines (Mandarins & Tangelos)

91 µg23% DV

Spinach (Raw) provides 2,530 µg vs 91 µg in Tangerines (Mandarins & Tangelos) (+2,439 µg, +2693%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

1.0 mg85% DV

Tangerines (Mandarins & Tangelos)

0.33 mg27% DV

Spinach (Raw) provides 1.0 mg vs 0.33 mg in Tangerines (Mandarins & Tangelos) (+0.69 mg, +210%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

2.5 mg190% DV

Tangerines (Mandarins & Tangelos)

0.20 mg16% DV

Spinach (Raw) provides 2.5 mg vs 0.20 mg in Tangerines (Mandarins & Tangelos) (+2.3 mg, +1110%).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

9.4 mg59% DV

Tangerines (Mandarins & Tangelos)

2.1 mg13% DV

Spinach (Raw) provides 9.4 mg vs 2.1 mg in Tangerines (Mandarins & Tangelos) (+7.3 mg, +344%).

Pantothenic Acid (B5)Tangerines (Mandarins & Tangelos) higher

Spinach (Raw)

0.85 mg17% DV

Tangerines (Mandarins & Tangelos)

1.2 mg24% DV

Tangerines (Mandarins & Tangelos) provides 1.2 mg vs 0.85 mg in Spinach (Raw) (+0.37 mg, +44%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

2.5 mg150% DV

Tangerines (Mandarins & Tangelos)

0.44 mg26% DV

Spinach (Raw) provides 2.5 mg vs 0.44 mg in Tangerines (Mandarins & Tangelos) (+2.1 mg, +476%).

Vitamin B12Similar

Spinach (Raw)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Spinach (Raw) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg45% DV

Tangerines (Mandarins & Tangelos)

11.3 mg

Spinach (Raw) provides 1,030 mg vs 11.3 mg in Tangerines (Mandarins & Tangelos) (+1,019 mg, +9000%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

7,276 mg155% DV

Tangerines (Mandarins & Tangelos)

940 mg20% DV

Spinach (Raw) provides 7,276 mg vs 940 mg in Tangerines (Mandarins & Tangelos) (+6,337 mg, +674%).

CalciumSpinach (Raw) higher

Spinach (Raw)

1,291 mg99% DV

Tangerines (Mandarins & Tangelos)

209 mg16% DV

Spinach (Raw) provides 1,291 mg vs 209 mg in Tangerines (Mandarins & Tangelos) (+1,082 mg, +516%).

IronSpinach (Raw) higher

Spinach (Raw)

35.3 mg196% DV

Tangerines (Mandarins & Tangelos)

0.85 mg5% DV

Spinach (Raw) provides 35.3 mg vs 0.85 mg in Tangerines (Mandarins & Tangelos) (+34.5 mg, +4062%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg245% DV

Tangerines (Mandarins & Tangelos)

67.9 mg16% DV

Spinach (Raw) provides 1,030 mg vs 67.9 mg in Tangerines (Mandarins & Tangelos) (+962 mg, +1417%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

639 mg51% DV

Tangerines (Mandarins & Tangelos)

113 mg9% DV

Spinach (Raw) provides 639 mg vs 113 mg in Tangerines (Mandarins & Tangelos) (+526 mg, +464%).

ZincSpinach (Raw) higher

Spinach (Raw)

6.9 mg63% DV

Tangerines (Mandarins & Tangelos)

0.40 mg4% DV

Spinach (Raw) provides 6.9 mg vs 0.40 mg in Tangerines (Mandarins & Tangelos) (+6.5 mg, +1644%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Spinach (Raw)

0.82 g4% DV

Tangerines (Mandarins & Tangelos)

0.22 g1% DV

Spinach (Raw) provides 0.82 g vs 0.22 g in Tangerines (Mandarins & Tangelos) (+0.60 g, +272%).

Spinach (Raw) vs Tangerines (Mandarins & Tangelos)

Spinach (Raw)

Tangerines (Mandarins & Tangelos)

Nutritional Takeaways

Comparison Summary