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  6. Blue cheese vs. Spinach raw

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

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Differences between blue cheese and spinach raw

  • Blue cheese has more vitamin B12, phosphorus, calcium, and vitamin B5, while spinach raw has more vitamin K, vitamin A, folate, and manganese.
  • Spinach raw's daily need coverage for vitamin K is 400% higher.
  • The amount of saturated fat in spinach raw is lower.

The food types used in this comparison are Cheese, blue and Spinach, raw.

Infographic

Blue 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
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 +433.3%
Contains more ZincZinc +401.9%
Contains more PhosphorusPhosphorus +689.8%
Contains more SeleniumSelenium +1350%
Contains more MagnesiumMagnesium +243.5%
Contains more PotassiumPotassium +118%
Contains more IronIron +774.2%
Contains more CopperCopper +225%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +9866.7%

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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 +102.1%
Contains more Vitamin B3Vitamin B3 +40.3%
Contains more Vitamin B5Vitamin B5 +2560%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +136.9%
Contains more Vitamin EVitamin E +712%
Contains more Vitamin B1Vitamin B1 +169%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin KVitamin K +20020.8%
Contains more FolateFolate +438.9%
Contains more CholineCholine +25.3%

All nutrients comparison - raw data values

Nutrient Blue cheese Spinach raw DV% diff.
Vitamin K 2.4µg 482.9µg 400%
Saturated fat 18.669g 0.063g 85%
Vitamin B12 1.22µg 0µg 51%
Phosphorus 387mg 49mg 48%
Sodium 1146mg 79mg 46%
Fats 28.74g 0.39g 44%
Calcium 528mg 99mg 43%
Folate 36µg 194µg 40%
Manganese 0.009mg 0.897mg 39%
Protein 21.4g 2.86g 37%
Vitamin B5 1.729mg 0.065mg 33%
Vitamin C 0mg 28.1mg 31%
Vitamin A 198µg 469µg 30%
Iron 0.31mg 2.71mg 30%
Cholesterol 75mg 0mg 25%
Selenium 14.5µg 1µg 25%
Monounsaturated fat 7.778g 0.01g 19%
Zinc 2.66mg 0.53mg 19%
Calories 353kcal 23kcal 17%
Vitamin B2 0.382mg 0.189mg 15%
Magnesium 23mg 79mg 13%
Vitamin E 0.25mg 2.03mg 12%
Copper 0.04mg 0.13mg 10%
Fiber 0g 2.2g 9%
Potassium 256mg 558mg 9%
Vitamin B1 0.029mg 0.078mg 4%
Polyunsaturated fat 0.8g 0.165g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 21IU 0IU 3%
Vitamin B3 1.016mg 0.724mg 2%
Vitamin B6 0.166mg 0.195mg 2%
Choline 15.4mg 19.3mg 1%
Carbs 2.34g 3.63g 0%
Net carbs 2.34g 1.43g N/A
Sugar 0.5g 0.42g N/A
Tryptophan 0.312mg 0.039mg 0%
Threonine 0.785mg 0.122mg 0%
Isoleucine 1.124mg 0.147mg 0%
Leucine 1.919mg 0.223mg 0%
Lysine 1.852mg 0.174mg 0%
Methionine 0.584mg 0.053mg 0%
Phenylalanine 1.087mg 0.129mg 0%
Valine 1.556mg 0.161mg 0%
Histidine 0.758mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 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 +648.3%
Contains more FatsFats +7269.2%
Contains more OtherOther +197.1%
Contains more CarbsCarbs +55.1%
Contains more WaterWater +115.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 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 +77680%
Contains more Poly. FatPolyunsaturated fat +384.8%
Contains less Sat. FatSaturated fat -99.7%

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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.