Kale.World
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Beet greens vs Spinach
CALORIC DENSITY
Beet greens, raw
Spinach, raw
0.22
0.23
11086
11457

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Beet greens
Spinach
Protein = 20g
Protein = 25g
Carbohydrates = 39g
Carbohydrates = 32g
Fat = 1g
Fat = 3g
Fiber = 34g
Fiber = 19g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 1g
Saturated Fat = 0g
Saturated Fat = 1g
Nutrient beet greens spinach
Protein 20g 25g
Carbohydrate 39g 32g
Fiber 34g 19g
Fat 1g 3g
Monounsat. Fat 0g 3g
Polyunsat. Fat 0g 1g
Saturated Fat 0g 1g
beet greens
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 0%
Choline = 37%
Vitamin A = 460%
Vitamin A = 653%
Vitamin C = 364%
Vitamin C = 326%
Vitamin E = 114%
Vitamin E = 147%
Vitamin K = 4545%
Vitamin K = 5249%
Nutrientbeet greensspinach
Choline0%37%
Vitamin A460%653%
Vitamin C364%326%
Vitamin E114%147%
Vitamin K4545%5249%

Beet greens have significantly more Vitamins C than spinach. Spinach have significantly more Vitamins A, E, K than beet greens. Beet greens are a good source of Niacin, Zinc. Beet greens are a great source of Thiamin, Pantothenic Acid, Vitamin B6, Phosphorus. Beet greens are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Riboflavin, Potassium, Magnesium, Calcium, Iron. Spinach are a great source of Thiamin, Niacin, Zinc, Phosphorus. Spinach are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Iron.

spinach

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 91%
Vitamin B1 = 68%
Vitamin B2 = 182%
Vitamin B2 = 149%
Vitamin B3 = 30%
Vitamin B3 = 53%
Vitamin B5 = 46%
Vitamin B5 = 11%
Vitamin B6 = 88%
Vitamin B6 = 154%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientbeet greensspinach
Vitamin B191%68%
Vitamin B2182%149%
Vitamin B330%53%
Vitamin B546%11%
Vitamin B688%154%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 137%
Sodium = 46%
Potassium = 198%
Potassium = 139%
Calcium = 213%
Calcium = 172%
Magnesium = 182%
Magnesium = 196%
Phosphorus = 64%
Phosphorus = 73%
Iron = 389%
Iron = 393%
Manganese = 155%
Manganese = 339%
Selenium = 18%
Selenium = 19%
Copper = 174%
Copper = 113%
Zinc = 37%
Zinc = 49%
Nutrientbeet greensspinach
Sodium137%46%
Potasium198%139%
Calcium213%172%
Magnesium182%196%
Phosphorus64%73%
Iron389%393%
Manganese155%339%
Selenium18%19%
Copper174%113%
Zinc37%49%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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