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Cheddar Cheese vs. Spinach — In-Depth Nutrition Comparison

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What are the differences between Cheddar Cheese and Spinach?

  • Cheddar Cheese is higher in Calcium, Phosphorus, Selenium, and Vitamin B12, however, Spinach is richer in Vitamin K, Iron, Manganese, and Folate.
  • Spinach's daily need coverage for Vitamin K is 409% more.
  • Spinach has less Cholesterol.

We used Cheese, cheddar and Spinach, cooked, boiled, drained, without salt types in this article.

Infographic

Cheddar Cheese vs Spinach infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +422.1%
Contains more Phosphorus +712.5%
Contains more Zinc +378.9%
Contains more Selenium +1800%
Contains more Iron +2450%
Contains more Magnesium +222.2%
Contains more Potassium +513.2%
Contains less Sodium -89.3%
Contains more Copper +480%
Contains more Manganese +3363%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Calcium +422.1%
Contains more Phosphorus +712.5%
Contains more Zinc +378.9%
Contains more Selenium +1800%
Contains more Iron +2450%
Contains more Magnesium +222.2%
Contains more Potassium +513.2%
Contains less Sodium -89.3%
Contains more Copper +480%
Contains more Manganese +3363%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin D +∞%
Contains more Vitamin B2 +81.4%
Contains more Vitamin B5 +182.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +743.9%
Contains more Vitamin E +193%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +227.6%
Contains more Vitamin B3 +730.5%
Contains more Vitamin B6 +266.7%
Contains more Folate +440.7%
Contains more Vitamin K +20466.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +81.4%
Contains more Vitamin B5 +182.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +743.9%
Contains more Vitamin E +193%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +227.6%
Contains more Vitamin B3 +730.5%
Contains more Vitamin B6 +266.7%
Contains more Folate +440.7%
Contains more Vitamin K +20466.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +670%
Contains more Fats +12711.5%
Contains more Other +105%
Contains more Carbs +21.4%
Contains more Water +146.4%
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +670%
Contains more Fats +12711.5%
Contains more Other +105%
Contains more Carbs +21.4%
Contains more Water +146.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +154000%
Contains more Polyunsaturated fat +1203.7%
Contains less Saturated Fat -99.8%
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +154000%
Contains more Polyunsaturated fat +1203.7%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheddar Cheese Spinach
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Spinach Opinion
Net carbs 3.09g 1.35g Cheddar Cheese
Protein 22.87g 2.97g Cheddar Cheese
Fats 33.31g 0.26g Cheddar Cheese
Carbs 3.09g 3.75g Spinach
Calories 404kcal 23kcal Cheddar Cheese
Sugar 0.48g 0.43g Spinach
Fiber 0g 2.4g Spinach
Calcium 710mg 136mg Cheddar Cheese
Iron 0.14mg 3.57mg Spinach
Magnesium 27mg 87mg Spinach
Phosphorus 455mg 56mg Cheddar Cheese
Potassium 76mg 466mg Spinach
Sodium 653mg 70mg Spinach
Zinc 3.64mg 0.76mg Cheddar Cheese
Copper 0.03mg 0.174mg Spinach
Manganese 0.027mg 0.935mg Spinach
Selenium 28.5µg 1.5µg Cheddar Cheese
Vitamin A 1242IU 10481IU Spinach
Vitamin A RAE 330µg 524µg Spinach
Vitamin E 0.71mg 2.08mg Spinach
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin C 0mg 9.8mg Spinach
Vitamin B1 0.029mg 0.095mg Spinach
Vitamin B2 0.428mg 0.236mg Cheddar Cheese
Vitamin B3 0.059mg 0.49mg Spinach
Vitamin B5 0.41mg 0.145mg Cheddar Cheese
Vitamin B6 0.066mg 0.242mg Spinach
Folate 27µg 146µg Spinach
Vitamin B12 1.1µg 0µg Cheddar Cheese
Vitamin K 2.4µg 493.6µg Spinach
Tryptophan 0.547mg 0.04mg Cheddar Cheese
Threonine 1.044mg 0.127mg Cheddar Cheese
Isoleucine 1.206mg 0.152mg Cheddar Cheese
Leucine 1.939mg 0.231mg Cheddar Cheese
Lysine 1.025mg 0.182mg Cheddar Cheese
Methionine 0.547mg 0.055mg Cheddar Cheese
Phenylalanine 1.074mg 0.134mg Cheddar Cheese
Valine 1.404mg 0.168mg Cheddar Cheese
Histidine 0.547mg 0.066mg Cheddar Cheese
Cholesterol 99mg 0mg Spinach
Trans Fat 0.917g 0g Spinach
Saturated Fat 18.867g 0.043g Spinach
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 0.006g Cheddar Cheese
Polyunsaturated fat 1.421g 0.109g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Cheddar Cheese
183%
Spinach
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 583mg)
Which food is lower in Cholesterol?
Spinach
Spinach is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 18.824g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.