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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 Choline Choline 0% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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 B2Vitamin B2 +21.7%
Contains more Vitamin B5Vitamin B5 +695.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +40.9%
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

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

Comparison summary table

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

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%
Polyunsaturated fat 1.483g 0.165g 9%
Fiber 0g 2.2g 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin B5 0.517mg 0.065mg 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%
Choline 27.2mg 19.3mg 1%
Carbs 5.52g 3.63g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream 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
21%
Cream cheese
137%
Spinach raw
Minerals Daily Need Coverage Score
21%
Cream cheese
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 3.34g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 235mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 20.15g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.8)
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 glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 32)

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.