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.
| Spinach | Jalapeno |
| Nutrient | spinach | jalapeno |
| Protein | 25g | 9g |
| Carbohydrate | 32g | 39g |
| Fiber | 19g | 19g |
| Fat | 3g | 4g |
| Monounsat. Fat | 0g | 4g |
| Polyunsat. Fat | 1g | 2g |
| Saturated Fat | 1g | 0g |
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.
| Nutrient | spinach | jalapeno |
| Choline | 37% | 13% |
| Vitamin A | 653% | 43% |
| Vitamin C | 326% | 394% |
| Vitamin E | 147% | 26% |
| Vitamin K | 5249% | 81% |
Spinach have significantly more Vitamins A, E, K than jalapeno. Jalapeno have significantly more Vitamins C than spinach. 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. Jalapeno are a good source of Vitamin E, Riboflavin, Pantothenic Acid, Magnesium, Phosphorus. Jalapeno are a great source of Vitamin A, Vitamin K, Thiamin, Niacin, Potassium, Iron. Jalapeno are an excellent source of Vitamin C, Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | spinach | jalapeno |
| Vitamin B1 | 68% | 96% |
| Vitamin B2 | 149% | 35% |
| Vitamin B3 | 53% | 62% |
| Vitamin B5 | 11% | 30% |
| Vitamin B6 | 154% | 308% |
| Vitamin B12 | 0% | 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.
| Nutrient | spinach | jalapeno |
| Sodium | 46% | 0% |
| Potasium | 139% | 41% |
| Calcium | 172% | 13% |
| Magnesium | 196% | 36% |
| Phosphorus | 73% | 36% |
| Iron | 393% | 78% |
| Manganese | 339% | 72% |
| Selenium | 19% | 4% |
| Copper | 113% | 89% |
| Zinc | 49% | 16% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
