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American cheese vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between American cheese and spinach raw

  • American cheese has more calcium, phosphorus, vitamin B12, and selenium; however, spinach raw is richer in vitamin K, vitamin A, folate, and manganese.
  • Spinach raw covers your daily vitamin K needs 400% more than American cheese.
  • Spinach raw contains less saturated fat.

Specific food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Spinach, raw.

Infographic

American cheese vs Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +955.6%
Contains more ZincZinc +369.8%
Contains more PhosphorusPhosphorus +1208.2%
Contains more SeleniumSelenium +1920%
Contains more MagnesiumMagnesium +203.8%
Contains more PotassiumPotassium +322.7%
Contains more IronIron +330.2%
Contains more CopperCopper +182.6%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +2087.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B5Vitamin B5 +520%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +87.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +87.6%
Contains more Vitamin EVitamin E +153.8%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B3Vitamin B3 +852.6%
Contains more Vitamin B6Vitamin B6 +261.1%
Contains more Vitamin KVitamin K +18473.1%
Contains more FolateFolate +2325%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +533.9%
Contains more FatsFats +8051.3%
Contains more OtherOther +293.6%
Contains more WaterWater +130.7%
~equal in Carbs ~3.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +82260%
Contains more Poly. FatPolyunsaturated fat +679.4%
Contains less Sat. FatSaturated fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g
~equal in Galactose ~0.1g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Spinach raw DV% diff.
Vitamin K 2.6µg 482.9µg 400%
Calcium 1045mg 99mg 95%
Phosphorus 641mg 49mg 85%
Saturated fat 18.057g 0.063g 82%
Sodium 1671mg 79mg 69%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.39g 48%
Folate 8µg 194µg 47%
Manganese 0.041mg 0.897mg 37%
Selenium 20.2µg 1µg 35%
Cholesterol 100mg 0mg 33%
Vitamin C 0mg 28.1mg 31%
Protein 18.13g 2.86g 31%
Iron 0.63mg 2.71mg 26%
Vitamin A 250µg 469µg 24%
Monounsaturated fat 8.236g 0.01g 21%
Zinc 2.49mg 0.53mg 18%
Calories 371kcal 23kcal 17%
Magnesium 26mg 79mg 13%
Potassium 132mg 558mg 13%
Vitamin B6 0.054mg 0.195mg 11%
Copper 0.046mg 0.13mg 9%
Fiber 0g 2.2g 9%
Vitamin E 0.8mg 2.03mg 8%
Vitamin B5 0.403mg 0.065mg 7%
Polyunsaturated fat 1.286g 0.165g 7%
Vitamin B1 0.015mg 0.078mg 5%
Vitamin B3 0.076mg 0.724mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin B2 0.234mg 0.189mg 3%
Vitamin D 23IU 0IU 3%
Choline 36.2mg 19.3mg 3%
Net carbs 3.7g 1.43g N/A
Carbs 3.7g 3.63g 0%
Sugar 2.26g 0.42g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.039mg 0%
Threonine 0.772mg 0.122mg 0%
Isoleucine 0.938mg 0.147mg 0%
Leucine 1.716mg 0.223mg 0%
Lysine 1.516mg 0.174mg 0%
Methionine 0.475mg 0.053mg 0%
Phenylalanine 0.939mg 0.129mg 0%
Valine 1.187mg 0.161mg 0%
Histidine 0.546mg 0.064mg 0%
Fructose 0g 0.15g 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
33%
American cheese
137%
Spinach raw
Minerals Daily Need Coverage Score
106%
American cheese
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 1592mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 17.994g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.2)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 5)
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.
Which food is richer in vitamins?
?
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.