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Butter cookie vs. Spinach raw — In-Depth Nutrition Comparison

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Important differences between butter cookie and spinach raw

  • Butter cookie has more vitamin B1 and vitamin B3; however, spinach raw has more vitamin K, vitamin A, manganese, vitamin C, folate, and magnesium.
  • Spinach raw's daily need coverage for vitamin K is 401% more.
  • Butter cookie has a higher glycemic index than spinach raw.

The food varieties used in the comparison are Cookies, butter, commercially prepared, enriched and Spinach, raw.

Infographic

Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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 CopperCopper +53.8%
Contains more PhosphorusPhosphorus +108.2%
Contains more SeleniumSelenium +740%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +241.4%
Contains more PotassiumPotassium +402.7%
Contains more IronIron +22.1%
Contains more ZincZinc +39.5%
Contains less SodiumSodium -72%
Contains more ManganeseManganese +427.6%

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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 B1Vitamin B1 +374.4%
Contains more Vitamin B2Vitamin B2 +77.2%
Contains more Vitamin B3Vitamin B3 +340.6%
Contains more Vitamin B5Vitamin B5 +650.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +184.2%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B6Vitamin B6 +441.7%
Contains more Vitamin KVitamin K +28305.9%
Contains more FolateFolate +155.3%
Contains more CholineCholine +196.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 +113.3%
Contains more FatsFats +4720.5%
Contains more CarbsCarbs +1798.1%
Contains more WaterWater +1887%
~equal in Other ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 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 +55120%
Contains more Poly. FatPolyunsaturated fat +495.2%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butter cookie Spinach raw DV% diff.
Vitamin K 1.7µg 482.9µg 401%
Saturated fat 11.051g 0.063g 50%
Cholesterol 117mg 0mg 39%
Vitamin A 165µg 469µg 34%
Manganese 0.17mg 0.897mg 32%
Vitamin C 0mg 28.1mg 31%
Folate 76µg 194µg 30%
Fats 18.8g 0.39g 28%
Vitamin B1 0.37mg 0.078mg 24%
Calories 467kcal 23kcal 22%
Carbs 68.9g 3.63g 22%
Magnesium 12mg 79mg 16%
Vitamin B12 0.36µg 0µg 15%
Vitamin B3 3.19mg 0.724mg 15%
Monounsaturated fat 5.522g 0.01g 14%
Selenium 8.4µg 1µg 13%
Potassium 111mg 558mg 13%
Vitamin B6 0.036mg 0.195mg 12%
Vitamin B2 0.335mg 0.189mg 11%
Vitamin E 0.58mg 2.03mg 10%
Sodium 282mg 79mg 9%
Phosphorus 102mg 49mg 8%
Copper 0.2mg 0.13mg 8%
Vitamin B5 0.488mg 0.065mg 8%
Calcium 29mg 99mg 7%
Protein 6.1g 2.86g 6%
Iron 2.22mg 2.71mg 6%
Fiber 0.8g 2.2g 6%
Polyunsaturated fat 0.982g 0.165g 5%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Choline 6.5mg 19.3mg 2%
Zinc 0.38mg 0.53mg 1%
Net carbs 68.1g 1.43g N/A
Sugar 20.24g 0.42g N/A
Tryptophan 0.084mg 0.039mg 0%
Threonine 0.215mg 0.122mg 0%
Isoleucine 0.277mg 0.147mg 0%
Leucine 0.471mg 0.223mg 0%
Lysine 0.308mg 0.174mg 0%
Methionine 0.131mg 0.053mg 0%
Phenylalanine 0.299mg 0.129mg 0%
Valine 0.315mg 0.161mg 0%
Histidine 0.136mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.007g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter cookie 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
35%
Butter cookie
137%
Spinach raw
Minerals Daily Need Coverage Score
34%
Butter cookie
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 19.82g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 203mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 10.988g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 23)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $0.2)
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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.