Cheese vs. Spinach raw — In-Depth Nutrition Comparison
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What are the main differences between cheese and spinach raw?
- Cheese is richer in calcium, phosphorus, selenium, and vitamin B12, while spinach raw is higher in vitamin K, vitamin A, folate, and manganese.
- Spinach raw's daily need coverage for vitamin K is 400% higher.
- Spinach raw is lower in cholesterol.
- Spinach raw has a higher glycemic index (32) than cheese (0).
We used Cheese, cheddar and Spinach, raw types in this comparison.
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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 | +617.2% |
| Contains more ZincZinc | +586.8% |
| Contains more PhosphorusPhosphorus | +828.6% |
| Contains more SeleniumSelenium | +2750% |
| Contains more MagnesiumMagnesium | +192.6% |
| Contains more PotassiumPotassium | +634.2% |
| Contains more IronIron | +1835.7% |
| Contains more CopperCopper | +333.3% |
| Contains less SodiumSodium | -87.9% |
| Contains more ManganeseManganese | +3222.2% |
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 | +126.5% |
| Contains more Vitamin B5Vitamin B5 | +530.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +42.1% |
| Contains more Vitamin EVitamin E | +185.9% |
| Contains more Vitamin B1Vitamin B1 | +169% |
| Contains more Vitamin B3Vitamin B3 | +1127.1% |
| Contains more Vitamin B6Vitamin B6 | +195.5% |
| Contains more Vitamin KVitamin K | +20020.8% |
| Contains more FolateFolate | +618.5% |
| Contains more CholineCholine | +17% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.87 g
Fats:
33.31 g
Carbs:
3.09 g
Water:
37.02 g
Other:
3.71 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +699.7% |
| Contains more FatsFats | +8441% |
| Contains more OtherOther | +115.7% |
| Contains more CarbsCarbs | +17.5% |
| Contains more WaterWater | +146.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
18.867 g
Monounsaturated fat:
Mono. Fat
9.246 g
Polyunsaturated fat:
Poly. Fat
1.421 g
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 | +92360% |
| Contains more Poly. FatPolyunsaturated fat | +761.2% |
| Contains less Sat. FatSaturated fat | -99.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.26 g
Fructose:
0 g
Lactose:
0.12 g
Maltose:
0 g
Galactose:
0.1 g
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 GlucoseGlucose | +136.4% |
| Contains more LactoseLactose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0.1g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 2.4µg | 482.9µg | 400% |
| Saturated fat | 18.867g | 0.063g | 85% |
| Calcium | 710mg | 99mg | 61% |
| Phosphorus | 455mg | 49mg | 58% |
| Fats | 33.31g | 0.39g | 51% |
| Selenium | 28.5µg | 1µg | 50% |
| Vitamin B12 | 1.1µg | 0µg | 46% |
| Folate | 27µg | 194µg | 42% |
| Protein | 22.87g | 2.86g | 40% |
| Manganese | 0.027mg | 0.897mg | 38% |
| Cholesterol | 99mg | 0mg | 33% |
| Iron | 0.14mg | 2.71mg | 32% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Zinc | 3.64mg | 0.53mg | 28% |
| Sodium | 653mg | 79mg | 25% |
| Monounsaturated fat | 9.246g | 0.01g | 23% |
| Calories | 404kcal | 23kcal | 19% |
| Vitamin B2 | 0.428mg | 0.189mg | 18% |
| Vitamin A | 330µg | 469µg | 15% |
| Potassium | 76mg | 558mg | 14% |
| Magnesium | 27mg | 79mg | 12% |
| Copper | 0.03mg | 0.13mg | 11% |
| Vitamin B6 | 0.066mg | 0.195mg | 10% |
| Fiber | 0g | 2.2g | 9% |
| Vitamin E | 0.71mg | 2.03mg | 9% |
| Polyunsaturated fat | 1.421g | 0.165g | 8% |
| Vitamin B5 | 0.41mg | 0.065mg | 7% |
| Vitamin B3 | 0.059mg | 0.724mg | 4% |
| Vitamin B1 | 0.029mg | 0.078mg | 4% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Vitamin D | 24IU | 0IU | 3% |
| Choline | 16.5mg | 19.3mg | 1% |
| Carbs | 3.09g | 3.63g | 0% |
| Net carbs | 3.09g | 1.43g | N/A |
| Sugar | 0.48g | 0.42g | N/A |
| Trans fat | 0.917g | 0g | N/A |
| Tryptophan | 0.547mg | 0.039mg | 0% |
| Threonine | 1.044mg | 0.122mg | 0% |
| Isoleucine | 1.206mg | 0.147mg | 0% |
| Leucine | 1.939mg | 0.223mg | 0% |
| Lysine | 1.025mg | 0.174mg | 0% |
| Methionine | 0.547mg | 0.053mg | 0% |
| Phenylalanine | 1.074mg | 0.129mg | 0% |
| Valine | 1.404mg | 0.161mg | 0% |
| Histidine | 0.547mg | 0.064mg | 0% |
| Fructose | 0g | 0.15g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
137%
Minerals Daily Need Coverage Score
79%
45%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 574mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 18.804g)
Which food is cheaper?
Spinach raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 32)
Which food is richer in minerals?
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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.