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  6. Cream cheese vs. Spinach raw

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

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The main differences between cream cheese and spinach raw

  • Cream cheese is richer in selenium, yet spinach raw is richer in vitamin K, vitamin A, folate, manganese, iron, vitamin C, and magnesium.
  • Daily need coverage for vitamin K for spinach raw is 401% higher.
  • Cream cheese has a lower glycemic index than spinach raw.

Food types used in this article are Cheese, cream and Spinach, raw.

Infographic

Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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 PhosphorusPhosphorus +118.4%
Contains more SeleniumSelenium +760%
Contains more MagnesiumMagnesium +777.8%
Contains more PotassiumPotassium +322.7%
Contains more IronIron +2363.6%
Contains more CopperCopper +622.2%
Contains less SodiumSodium -74.8%
Contains more ManganeseManganese +8054.5%
~equal in Calcium ~99mg
~equal in Zinc ~0.53mg

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 0% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8%
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B5Vitamin B5 +695.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +52.3%
Contains more Vitamin EVitamin E +136%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more Vitamin B3Vitamin B3 +695.6%
Contains more Vitamin B6Vitamin B6 +248.2%
Contains more Vitamin KVitamin K +22895.2%
Contains more FolateFolate +2055.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cream cheese Spinach raw DV% diff.
Vitamin K 2.1µg 482.9µg 401%
Saturated fat 20.213g 0.063g 92%
Fats 34.44g 0.39g 52%
Folate 9µg 194µg 46%
Manganese 0.011mg 0.897mg 39%
Cholesterol 101mg 0mg 34%
Iron 0.11mg 2.71mg 33%
Vitamin C 0mg 28.1mg 31%
Monounsaturated fat 8.907g 0.01g 22%
Vitamin A 308µg 469µg 18%
Magnesium 9mg 79mg 17%
Calories 350kcal 23kcal 16%
Selenium 8.6µg 1µg 14%
Potassium 132mg 558mg 13%
Copper 0.018mg 0.13mg 12%
Vitamin B6 0.056mg 0.195mg 11%
Sodium 314mg 79mg 10%
Fiber 0g 2.2g 9%
Vitamin B5 0.517mg 0.065mg 9%
Vitamin B12 0.22µg 0µg 9%
Polyunsaturated fat 1.483g 0.165g 9%
Phosphorus 107mg 49mg 8%
Vitamin E 0.86mg 2.03mg 8%
Protein 6.15g 2.86g 7%
Vitamin B1 0.023mg 0.078mg 5%
Vitamin B3 0.091mg 0.724mg 4%
Vitamin B2 0.23mg 0.189mg 3%
Carbs 5.52g 3.63g 1%
Choline 27.2mg 19.3mg 1%
Net carbs 5.52g 1.43g N/A
Calcium 97mg 99mg 0%
Sugar 3.76g 0.42g N/A
Zinc 0.5mg 0.53mg 0%
Starch 0.35g 0%
Tryptophan 0.069mg 0.039mg 0%
Threonine 0.233mg 0.122mg 0%
Isoleucine 0.324mg 0.147mg 0%
Leucine 0.657mg 0.223mg 0%
Lysine 0.567mg 0.174mg 0%
Methionine 0.191mg 0.053mg 0%
Phenylalanine 0.291mg 0.129mg 0%
Valine 0.395mg 0.161mg 0%
Histidine 0.175mg 0.064mg 0%
Fructose 0g 0.15g 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 +115%
Contains more FatsFats +8730.8%
Contains more CarbsCarbs +52.1%
Contains more WaterWater +73.7%
Contains more OtherOther +35.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +88970%
Contains more Poly. FatPolyunsaturated fat +798.8%
Contains less Sat. FatSaturated fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 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 StarchStarch +∞%
Contains more LactoseLactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Maltose ~0g

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.