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  6. Blueberry pie vs. Spinach raw

Blueberry pie vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between Blueberry pie and Spinach raw

  • Blueberry pie has more Vitamin B1, however, Spinach raw is higher in Vitamin A RAE, Folate, Vitamin C, Manganese, Iron, Magnesium, Potassium, and Vitamin B6.
  • Blueberry pie covers your daily need of Vitamin B1 12744% more than Spinach raw.
  • Blueberry pie has 46 times more Saturated Fat than Spinach raw. While Blueberry pie has 2.911g of Saturated Fat, Spinach raw has only 0.063g.

These are the specific foods used in this comparison Pie, blueberry, prepared from recipe and Spinach, raw.

Infographic

Blueberry pie 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.
Blueberry pie
Blueberry pie
1
:
9
Spinach raw
Spinach raw
Contains more Selenium +640%
Contains more Calcium +1314.3%
Contains more Iron +120.3%
Contains more Magnesium +887.5%
Contains more Phosphorus +63.3%
Contains more Potassium +1016%
Contains less Sodium -57.3%
Contains more Zinc +165%
Contains more Copper +94%
Contains more Manganese +199%
Blueberry pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 47% 6% 13% 5% 25% 6% 23% 40% 41%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Selenium +640%
Contains more Calcium +1314.3%
Contains more Iron +120.3%
Contains more Magnesium +887.5%
Contains more Phosphorus +63.3%
Contains more Potassium +1016%
Contains less Sodium -57.3%
Contains more Zinc +165%
Contains more Copper +94%
Contains more Manganese +199%

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.
Blueberry pie
Blueberry pie
3
:
8
Spinach raw
Spinach raw
Contains more Vitamin B1 +196053.8%
Contains more Vitamin B3 +64.9%
Contains more Vitamin B5 +90.8%
Contains more Vitamin A +22226.2%
Contains more Vitamin C +3914.3%
Contains more Vitamin B2 +43.2%
Contains more Vitamin B6 +473.5%
Contains more Folate +743.5%
Blueberry pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 3% 38250% 31% 23% 8% 8% 18% 0% 0%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B1 +196053.8%
Contains more Vitamin B3 +64.9%
Contains more Vitamin B5 +90.8%
Contains more Vitamin A +22226.2%
Contains more Vitamin C +3914.3%
Contains more Vitamin B2 +43.2%
Contains more Vitamin B6 +473.5%
Contains more Folate +743.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blueberry pie
Blueberry pie
2
:
3
Spinach raw
Spinach raw
Contains more Fats +2951.3%
Contains more Carbs +822.9%
Contains more Water +78.5%
Contains more Other +145.7%
Equal in Protein - 2.86
Blueberry pie
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Spinach raw
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 Fats +2951.3%
Contains more Carbs +822.9%
Contains more Water +78.5%
Contains more Other +145.7%
Equal in Protein - 2.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blueberry pie
Blueberry pie
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +51110%
Contains more Polyunsaturated fat +1766.7%
Contains less Saturated Fat -97.8%
Blueberry pie
26% 46% 28%
Saturated Fat: 2.911 g
Monounsaturated Fat: 5.121 g
Polyunsaturated fat: 3.08 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +51110%
Contains more Polyunsaturated fat +1766.7%
Contains less Saturated Fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blueberry pie Spinach raw Opinion
Net carbs 33.5g 1.43g Blueberry pie
Protein 2.7g 2.86g Spinach raw
Fats 11.9g 0.39g Blueberry pie
Carbs 33.5g 3.63g Blueberry pie
Calories 245kcal 23kcal Blueberry pie
Fructose 0.15g Spinach raw
Sugar 0.42g Blueberry pie
Fiber 2.2g Spinach raw
Calcium 7mg 99mg Spinach raw
Iron 1.23mg 2.71mg Spinach raw
Magnesium 8mg 79mg Spinach raw
Phosphorus 30mg 49mg Spinach raw
Potassium 50mg 558mg Spinach raw
Sodium 185mg 79mg Spinach raw
Zinc 0.2mg 0.53mg Spinach raw
Copper 0.067mg 0.13mg Spinach raw
Manganese 0.3mg 0.897mg Spinach raw
Selenium 7.4µg 1µg Blueberry pie
Vitamin A 42IU 9377IU Spinach raw
Vitamin A RAE 2µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 0.7mg 28.1mg Spinach raw
Vitamin B1 153mg 0.078mg Blueberry pie
Vitamin B2 0.132mg 0.189mg Spinach raw
Vitamin B3 1.194mg 0.724mg Blueberry pie
Vitamin B5 0.124mg 0.065mg Blueberry pie
Vitamin B6 0.034mg 0.195mg Spinach raw
Folate 23µg 194µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.029mg 0.039mg Spinach raw
Threonine 0.073mg 0.122mg Spinach raw
Isoleucine 0.09mg 0.147mg Spinach raw
Leucine 0.179mg 0.223mg Spinach raw
Lysine 0.057mg 0.174mg Spinach raw
Methionine 0.046mg 0.053mg Spinach raw
Phenylalanine 0.127mg 0.129mg Spinach raw
Valine 0.108mg 0.161mg Spinach raw
Histidine 0.056mg 0.064mg Spinach raw
Saturated Fat 2.911g 0.063g Spinach raw
Monounsaturated Fat 5.121g 0.01g Blueberry pie
Polyunsaturated fat 3.08g 0.165g Blueberry pie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry pie Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
3195%
Blueberry pie
181%
Spinach raw
Minerals Daily Need Coverage Score
20%
Blueberry pie
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 106mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 2.848g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Blueberry pie
Blueberry pie is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Blueberry pie
Blueberry pie is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.