Spinach vs Squash
Nutrition comparison per 100 g serving
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Spinach wins in 21 out of 29 nutrient categories
Spinach: 21
vs
Squash: 5
(3 ties)
Overview
Vitamins
| Vitamin | Spinach | Squash | Winner |
|---|---|---|---|
| Choline, total | 18.4 MG | 8.7 MG | |
| Folate, total | 98 UG | 10 UG | |
| Niacin | 0.4 MG | 0.3 MG | |
| Pantothenic acid | 0.0 MG | 0.3 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.0 MG | 0.0 MG | |
| Vitamin A, RAE | 490 UG | 200 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 14.3 MG | 6.5 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.9 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 461.6 UG | 1 UG |
Minerals
| Mineral | Spinach | Squash | Winner |
|---|---|---|---|
| Calcium, Ca | 127 MG | 10 MG | |
| Copper, Cu | 0.2 MG | 0.0 MG | |
| Iron, Fe | 2.3 MG | 0.3 MG | |
| Magnesium, Mg | 76 MG | 13 MG | |
| Manganese, Mn | 0.6 MG | 0.1 MG | |
| Phosphorus, P | 44 MG | 14 MG | |
| Potassium, K | 346 MG | 214 MG | |
| Selenium, Se | 1.4 UG | 0.3 UG | |
| Sodium, Na | 322 MG | 5 MG | |
| Zinc, Zn | 0.5 MG | 0.1 MG |