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  6. Chicken meat vs. Spinach raw

Chicken meat vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between chicken meat and spinach raw?

  • Chicken meat is richer in vitamin B3, selenium, vitamin B5, and phosphorus, while spinach raw is higher in vitamin K, vitamin A, folate, manganese, and vitamin C.
  • Spinach raw's daily need coverage for vitamin K is 400% higher.
  • Spinach raw has a higher glycemic index (32) than chicken meat (0).

We used Chicken, broilers or fryers, meat, and skin, cooked, roasted and Spinach, raw types in this comparison.

Infographic

Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
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 ZincZinc +266%
Contains more PhosphorusPhosphorus +271.4%
Contains more SeleniumSelenium +2290%
Contains more MagnesiumMagnesium +243.5%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +150.2%
Contains more IronIron +115.1%
Contains more CopperCopper +97%
Contains more ManganeseManganese +4385%
~equal in Sodium ~79mg

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
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 B3Vitamin B3 +1072.2%
Contains more Vitamin B5Vitamin B5 +1484.6%
Contains more Vitamin B6Vitamin B6 +105.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +241.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +877.1%
Contains more Vitamin EVitamin E +651.9%
Contains more Vitamin B1Vitamin B1 +23.8%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin KVitamin K +20020.8%
Contains more FolateFolate +3780%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chicken meat Spinach raw DV% diff.
Vitamin K 2.4µg 482.9µg 400%
Vitamin B3 8.487mg 0.724mg 49%
Protein 27.3g 2.86g 49%
Vitamin A 48µg 469µg 47%
Folate 5µg 194µg 47%
Selenium 23.9µg 1µg 42%
Manganese 0.02mg 0.897mg 38%
Vitamin C 0mg 28.1mg 31%
Cholesterol 88mg 0mg 29%
Fats 13.6g 0.39g 20%
Vitamin B5 1.03mg 0.065mg 19%
Polyunsaturated fat 2.97g 0.165g 19%
Phosphorus 182mg 49mg 19%
Iron 1.26mg 2.71mg 18%
Saturated fat 3.79g 0.063g 17%
Vitamin B6 0.4mg 0.195mg 16%
Magnesium 23mg 79mg 13%
Monounsaturated fat 5.34g 0.01g 13%
Vitamin B12 0.3µg 0µg 13%
Zinc 1.94mg 0.53mg 13%
Vitamin E 0.27mg 2.03mg 12%
Calories 239kcal 23kcal 11%
Potassium 223mg 558mg 10%
Fiber 0g 2.2g 9%
Choline 65.9mg 19.3mg 8%
Calcium 15mg 99mg 8%
Copper 0.066mg 0.13mg 7%
Vitamin B2 0.168mg 0.189mg 2%
Vitamin B1 0.063mg 0.078mg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 1.43g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.42g N/A
Sodium 82mg 79mg 0%
Tryptophan 0.305mg 0.039mg 0%
Threonine 1.128mg 0.122mg 0%
Isoleucine 1.362mg 0.147mg 0%
Leucine 1.986mg 0.223mg 0%
Lysine 2.223mg 0.174mg 0%
Methionine 0.726mg 0.053mg 0%
Phenylalanine 1.061mg 0.129mg 0%
Valine 1.325mg 0.161mg 0%
Histidine 0.802mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.04g 0g N/A
Omega-3 - DPA 0.02g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 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 +854.5%
Contains more FatsFats +3387.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +53.7%
~equal in Other ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 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 +53300%
Contains more Poly. FatPolyunsaturated fat +1700%
Contains less Sat. FatSaturated fat -98.3%

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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.