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  6. Spinach vs. Cheddar Cheese

Spinach vs. Cheddar Cheese — In-Depth Nutrition Comparison

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What are the differences between Spinach and Cheddar Cheese?

  • Spinach is higher in Vitamin K, Iron, Manganese, and Folate, however, Cheddar Cheese is richer in Calcium, Phosphorus, Selenium, and Vitamin B12.
  • Spinach's daily need coverage for Vitamin K is 409% more.
  • Cheddar Cheese contains 35 times less Manganese than Spinach. Spinach contains 0.935mg of Manganese, while Cheddar Cheese contains 0.027mg.
  • Spinach has less Saturated Fat.

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

Infographic

Spinach vs Cheddar Cheese infographic
Infographic link

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.
Spinach
Spinach
6
:
4
Cheddar Cheese
Cheddar Cheese
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%
Contains more Calcium +422.1%
Contains more Phosphorus +712.5%
Contains more Zinc +378.9%
Contains more Selenium +1800%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
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%
Contains more Calcium +422.1%
Contains more Phosphorus +712.5%
Contains more Zinc +378.9%
Contains more Selenium +1800%

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.
Spinach
Spinach
8
:
4
Cheddar Cheese
Cheddar Cheese
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%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +81.4%
Contains more Vitamin B5 +182.8%
Contains more Vitamin B12 +∞%
Spinach
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%
Cheddar Cheese
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%
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%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +81.4%
Contains more Vitamin B5 +182.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
2
:
3
Cheddar Cheese
Cheddar Cheese
Contains more Carbs +21.4%
Contains more Water +146.4%
Contains more Protein +670%
Contains more Fats +12711.5%
Contains more Other +105%
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Cheddar Cheese
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
Contains more Carbs +21.4%
Contains more Water +146.4%
Contains more Protein +670%
Contains more Fats +12711.5%
Contains more Other +105%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Cheddar Cheese
Cheddar Cheese
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +154000%
Contains more Polyunsaturated fat +1203.7%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +154000%
Contains more Polyunsaturated fat +1203.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Cheddar Cheese
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 Spinach Cheddar Cheese Opinion
Net carbs 1.35g 3.09g Cheddar Cheese
Protein 2.97g 22.87g Cheddar Cheese
Fats 0.26g 33.31g Cheddar Cheese
Carbs 3.75g 3.09g Spinach
Calories 23kcal 404kcal Cheddar Cheese
Sugar 0.43g 0.48g Spinach
Fiber 2.4g 0g Spinach
Calcium 136mg 710mg Cheddar Cheese
Iron 3.57mg 0.14mg Spinach
Magnesium 87mg 27mg Spinach
Phosphorus 56mg 455mg Cheddar Cheese
Potassium 466mg 76mg Spinach
Sodium 70mg 653mg Spinach
Zinc 0.76mg 3.64mg Cheddar Cheese
Copper 0.174mg 0.03mg Spinach
Manganese 0.935mg 0.027mg Spinach
Selenium 1.5µg 28.5µg Cheddar Cheese
Vitamin A 10481IU 1242IU Spinach
Vitamin A RAE 524µg 330µg Spinach
Vitamin E 2.08mg 0.71mg Spinach
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin C 9.8mg 0mg Spinach
Vitamin B1 0.095mg 0.029mg Spinach
Vitamin B2 0.236mg 0.428mg Cheddar Cheese
Vitamin B3 0.49mg 0.059mg Spinach
Vitamin B5 0.145mg 0.41mg Cheddar Cheese
Vitamin B6 0.242mg 0.066mg Spinach
Folate 146µg 27µg Spinach
Vitamin B12 0µg 1.1µg Cheddar Cheese
Vitamin K 493.6µg 2.4µg Spinach
Tryptophan 0.04mg 0.547mg Cheddar Cheese
Threonine 0.127mg 1.044mg Cheddar Cheese
Isoleucine 0.152mg 1.206mg Cheddar Cheese
Leucine 0.231mg 1.939mg Cheddar Cheese
Lysine 0.182mg 1.025mg Cheddar Cheese
Methionine 0.055mg 0.547mg Cheddar Cheese
Phenylalanine 0.134mg 1.074mg Cheddar Cheese
Valine 0.168mg 1.404mg Cheddar Cheese
Histidine 0.066mg 0.547mg Cheddar Cheese
Cholesterol 0mg 99mg Spinach
Trans Fat 0g 0.917g Spinach
Saturated Fat 0.043g 18.867g Spinach
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 0.006g 9.246g Cheddar Cheese
Polyunsaturated fat 0.109g 1.421g 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
Spinach Cheddar Cheese
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
183%
Spinach
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
52%
Spinach
79%
Cheddar Cheese

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