Side-by-Side Comparison
Vegetables & Leafy Greens
Carrots (Raw Mature Root) vs. Spinach (Raw Leafy Greens)
Comparing 2 standards across 17 specifications. 17 key differences identified.
Comparing:
Carrots (Raw Mature Root)
Spinach (Raw Leafy Greens)
Per 100g raw carrots, it delivers 41 kcal, 0.93g protein, 9.58g carbohydrates (2.8g fiber / 6.78g net carbs), 0.24g fat, 835µg Vitamin A RAE (8,285µg beta-carotene / 93% DV), 320mg potassium, and 13.2µg Vitamin K1 with a Glycemic Index of 39.
Per 100g raw spinach, you get 23 kcal, 2.86g protein, 3.63g carbohydrates (2.2g dietary fiber / 1.43g net carbs), 0.39g fat, 483µg Vitamin K1 (402% DV), 469µg Vitamin A RAE (52% DV), 194µg Folate (49% DV), 2.71mg iron, 99mg calcium, and ~750–900mg oxalic acid.
Specification Comparison Table
17 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
41 kcal (172 kJ) kcal | 23 kcal (97 kJ) kcal |
|
Protein
|
0.93 g g | 2.86 g (High-protein leafy vegetable) g |
|
Carbohydrates
|
9.58 g (Net Carbs: 6.78 g) g | 3.63 g (Net Carbs: 1.43 g) g |
|
Dietary Fiber
|
2.80 g g | 2.20 g (61% of total carbs) g |
|
Net Carbohydrates
|
6.78 g g | 1.43 g g |
|
Total Sugars
|
4.74 g (3.59g sucrose, 0.59g glucose, 0.55g fructose) g | 0.42 g g |
|
Total Fat
|
0.24 g g | 0.39 g g |
|
Vitamin K1
|
13.2 µg (11% DV) µg | 483 µg (402% DV) µg |
|
Vitamin A (Beta-Carotene)
|
835 µg RAE (93% DV / 8,285µg beta-carotene) µg RAE | 469 µg RAE (52% DV) µg RAE |
|
Vitamin C
|
5.9 mg mg | 28.1 mg (31% DV) mg |
|
Folate (B9)
|
19 µg µg | 194 µg (49% DV) µg |
|
Iron (Non-Heme)
|
0.30 mg mg | 2.71 mg (15% DV / Bound by oxalates) mg |
|
Calcium
|
33.0 mg mg | 99.0 mg (10% DV / ~5% bioavailability due to oxalates) mg |
|
Potassium
|
320 mg (7% DV) mg | 558 mg (12% DV) mg |
|
Water Content
|
88.3 % % | 91.4 % % |
|
Glycemic Index (GI)
|
39 (Low GI / Raw carrots have minimal glycemic impact) | — |
|
Oxalic Acid (Oxalates)
|
— | ~750 – 900 mg / 100g (High oxalate profile) mg |
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