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Cheddar Cheese vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between Cheddar Cheese and Spinach raw?

  • Cheddar Cheese is richer in Calcium, Phosphorus, Selenium, and Vitamin B12, while Spinach raw is higher in Vitamin K, Folate, Manganese, and Iron.
  • Spinach raw's daily need coverage for Vitamin K is 400% higher.
  • Spinach raw is lower in Cholesterol.

We used Cheese, cheddar and Spinach, raw types in this comparison.

Infographic

Cheddar 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.
Contains more Calcium +617.2%
Contains more Phosphorus +828.6%
Contains more Zinc +586.8%
Contains more Selenium +2750%
Contains more Iron +1835.7%
Contains more Magnesium +192.6%
Contains more Potassium +634.2%
Contains less Sodium -87.9%
Contains more Copper +333.3%
Contains more Manganese +3222.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +617.2%
Contains more Phosphorus +828.6%
Contains more Zinc +586.8%
Contains more Selenium +2750%
Contains more Iron +1835.7%
Contains more Magnesium +192.6%
Contains more Potassium +634.2%
Contains less Sodium -87.9%
Contains more Copper +333.3%
Contains more Manganese +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 D +∞%
Contains more Vitamin B2 +126.5%
Contains more Vitamin B5 +530.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +655%
Contains more Vitamin E +185.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +169%
Contains more Vitamin B3 +1127.1%
Contains more Vitamin B6 +195.5%
Contains more Folate +618.5%
Contains more Choline +17%
Contains more Vitamin K +20020.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 9% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +126.5%
Contains more Vitamin B5 +530.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +655%
Contains more Vitamin E +185.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +169%
Contains more Vitamin B3 +1127.1%
Contains more Vitamin B6 +195.5%
Contains more Folate +618.5%
Contains more Choline +17%
Contains more Vitamin K +20020.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +699.7%
Contains more Fats +8441%
Contains more Other +115.7%
Contains more Carbs +17.5%
Contains more Water +146.9%
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 Protein +699.7%
Contains more Fats +8441%
Contains more Other +115.7%
Contains more Carbs +17.5%
Contains more Water +146.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +92360%
Contains more Polyunsaturated fat +761.2%
Contains less Saturated Fat -99.7%
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +92360%
Contains more Polyunsaturated fat +761.2%
Contains less Saturated Fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +136.4%
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Equal in Galactose - 0.1
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 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 Glucose +136.4%
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Fructose +∞%
Equal in Galactose - 0.1

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Spinach raw Opinion
Net carbs 3.09g 1.43g Cheddar Cheese
Protein 22.87g 2.86g Cheddar Cheese
Fats 33.31g 0.39g Cheddar Cheese
Carbs 3.09g 3.63g Spinach raw
Calories 404kcal 23kcal Cheddar Cheese
Fructose 0g 0.15g Spinach raw
Sugar 0.48g 0.42g Spinach raw
Fiber 0g 2.2g Spinach raw
Calcium 710mg 99mg Cheddar Cheese
Iron 0.14mg 2.71mg Spinach raw
Magnesium 27mg 79mg Spinach raw
Phosphorus 455mg 49mg Cheddar Cheese
Potassium 76mg 558mg Spinach raw
Sodium 653mg 79mg Spinach raw
Zinc 3.64mg 0.53mg Cheddar Cheese
Copper 0.03mg 0.13mg Spinach raw
Manganese 0.027mg 0.897mg Spinach raw
Selenium 28.5µg 1µg Cheddar Cheese
Vitamin A 1242IU 9377IU Spinach raw
Vitamin A RAE 330µg 469µg Spinach raw
Vitamin E 0.71mg 2.03mg Spinach raw
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.029mg 0.078mg Spinach raw
Vitamin B2 0.428mg 0.189mg Cheddar Cheese
Vitamin B3 0.059mg 0.724mg Spinach raw
Vitamin B5 0.41mg 0.065mg Cheddar Cheese
Vitamin B6 0.066mg 0.195mg Spinach raw
Folate 27µg 194µg Spinach raw
Vitamin B12 1.1µg 0µg Cheddar Cheese
Choline 16.5mg 19.3mg Spinach raw
Vitamin K 2.4µg 482.9µg Spinach raw
Tryptophan 0.547mg 0.039mg Cheddar Cheese
Threonine 1.044mg 0.122mg Cheddar Cheese
Isoleucine 1.206mg 0.147mg Cheddar Cheese
Leucine 1.939mg 0.223mg Cheddar Cheese
Lysine 1.025mg 0.174mg Cheddar Cheese
Methionine 0.547mg 0.053mg Cheddar Cheese
Phenylalanine 1.074mg 0.129mg Cheddar Cheese
Valine 1.404mg 0.161mg Cheddar Cheese
Histidine 0.547mg 0.064mg Cheddar Cheese
Cholesterol 99mg 0mg Spinach raw
Trans Fat 0.917g 0g Spinach raw
Saturated Fat 18.867g 0.063g Spinach raw
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 0.01g Cheddar Cheese
Polyunsaturated fat 1.421g 0.165g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Cheddar Cheese
168%
Spinach raw
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 574mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 18.804g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
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.

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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.