Cheese vs. Spinach — In-Depth Nutrition Comparison
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What are the differences between cheese and spinach?
- Cheese is higher in calcium, phosphorus, selenium, and vitamin B12; however, spinach is richer in vitamin K, vitamin A, iron, and manganese.
- Spinach's daily need coverage for vitamin K is 409% more.
- Spinach has less cholesterol.
- Cheese has a lower glycemic index (0) than spinach (32).
We used Cheese, cheddar and Spinach, cooked, boiled, drained, without salt types in this article.
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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.
| Contains more CalciumCalcium | +422.1% |
| Contains more ZincZinc | +378.9% |
| Contains more PhosphorusPhosphorus | +712.5% |
| Contains more SeleniumSelenium | +1800% |
| Contains more MagnesiumMagnesium | +222.2% |
| Contains more PotassiumPotassium | +513.2% |
| Contains more IronIron | +2450% |
| Contains more CopperCopper | +480% |
| Contains less SodiumSodium | -89.3% |
| Contains more ManganeseManganese | +3363% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +81.4% |
| Contains more Vitamin B5Vitamin B5 | +182.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +58.8% |
| Contains more Vitamin EVitamin E | +193% |
| Contains more Vitamin B1Vitamin B1 | +227.6% |
| Contains more Vitamin B3Vitamin B3 | +730.5% |
| Contains more Vitamin B6Vitamin B6 | +266.7% |
| Contains more Vitamin KVitamin K | +20466.7% |
| Contains more FolateFolate | +440.7% |
| Contains more CholineCholine | +19.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.4µg | 493.6µg | 409% |
| Saturated fat | 18.867g | 0.043g | 86% |
| Calcium | 710mg | 136mg | 57% |
| Phosphorus | 455mg | 56mg | 57% |
| Fats | 33.31g | 0.26g | 51% |
| Selenium | 28.5µg | 1.5µg | 49% |
| Vitamin B12 | 1.1µg | 0µg | 46% |
| Iron | 0.14mg | 3.57mg | 43% |
| Protein | 22.87g | 2.97g | 40% |
| Manganese | 0.027mg | 0.935mg | 39% |
| Cholesterol | 99mg | 0mg | 33% |
| Folate | 27µg | 146µg | 30% |
| Zinc | 3.64mg | 0.76mg | 26% |
| Sodium | 653mg | 70mg | 25% |
| Monounsaturated fat | 9.246g | 0.006g | 23% |
| Vitamin A | 330µg | 524µg | 22% |
| Calories | 404kcal | 23kcal | 19% |
| Copper | 0.03mg | 0.174mg | 16% |
| Vitamin B2 | 0.428mg | 0.236mg | 15% |
| Vitamin B6 | 0.066mg | 0.242mg | 14% |
| Magnesium | 27mg | 87mg | 14% |
| Vitamin C | 0mg | 9.8mg | 11% |
| Potassium | 76mg | 466mg | 11% |
| Fiber | 0g | 2.4g | 10% |
| Polyunsaturated fat | 1.421g | 0.109g | 9% |
| Vitamin E | 0.71mg | 2.08mg | 9% |
| Vitamin B1 | 0.029mg | 0.095mg | 6% |
| Vitamin B5 | 0.41mg | 0.145mg | 5% |
| Vitamin B3 | 0.059mg | 0.49mg | 3% |
| Vitamin D | 24IU | 0IU | 3% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Choline | 16.5mg | 19.7mg | 1% |
| Carbs | 3.09g | 3.75g | 0% |
| Net carbs | 3.09g | 1.35g | N/A |
| Sugar | 0.48g | 0.43g | N/A |
| Trans fat | 0.917g | 0g | N/A |
| Tryptophan | 0.547mg | 0.04mg | 0% |
| Threonine | 1.044mg | 0.127mg | 0% |
| Isoleucine | 1.206mg | 0.152mg | 0% |
| Leucine | 1.939mg | 0.231mg | 0% |
| Lysine | 1.025mg | 0.182mg | 0% |
| Methionine | 0.547mg | 0.055mg | 0% |
| Phenylalanine | 1.074mg | 0.134mg | 0% |
| Valine | 1.404mg | 0.168mg | 0% |
| Histidine | 0.547mg | 0.066mg | 0% |
| Omega-3 - EPA | 0.01g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - DPA | 0.017g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +670% |
| Contains more FatsFats | +12711.5% |
| Contains more OtherOther | +105% |
| Contains more CarbsCarbs | +21.4% |
| Contains more WaterWater | +146.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +154000% |
| Contains more Poly. FatPolyunsaturated fat | +1203.7% |
| Contains less Sat. FatSaturated fat | -99.8% |
