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  6. Chocolate chip cookie vs. Spinach raw

Chocolate chip cookie vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on differences between chocolate chip cookie and spinach raw

  • Chocolate chip cookie is higher in copper and selenium, yet spinach raw is higher in vitamin A, folate, vitamin C, manganese, and potassium.
  • Spinach raw covers your daily vitamin A needs 176% more than chocolate chip cookie.
  • The glycemic index of spinach raw is lower.

Food varieties used in this article are Cookies, chocolate chip, prepared from recipe, made with butter and Spinach, raw.

Infographic

Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
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 CopperCopper +196.9%
Contains more ZincZinc +77.4%
Contains more PhosphorusPhosphorus +104.1%
Contains more SeleniumSelenium +1020%
Contains more MagnesiumMagnesium +43.6%
Contains more CalciumCalcium +160.5%
Contains more PotassiumPotassium +152.5%
Contains less SodiumSodium -76.8%
Contains more ManganeseManganese +35.3%
~equal in Iron ~2.71mg

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
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 B1Vitamin B1 +135.9%
Contains more Vitamin B3Vitamin B3 +88.5%
Contains more Vitamin B5Vitamin B5 +298.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +13950%
Contains more Vitamin AVitamin A +237.4%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more FolateFolate +487.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.189mg

All nutrients comparison - raw data values

Nutrient Chocolate chip cookie Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Saturated fat 14.071g 0.063g 64%
Fats 28.4g 0.39g 43%
Folate 33µg 194µg 40%
Vitamin A 139µg 469µg 37%
Vitamin C 0.2mg 28.1mg 31%
Polyunsaturated fat 4.541g 0.165g 29%
Copper 0.386mg 0.13mg 28%
Calories 488kcal 23kcal 23%
Cholesterol 70mg 0mg 23%
Monounsaturated fat 8.241g 0.01g 21%
Selenium 11.2µg 1µg 19%
Carbs 58.2g 3.63g 18%
Vitamin E 2.03mg 14%
Sodium 341mg 79mg 11%
Manganese 0.663mg 0.897mg 10%
Potassium 221mg 558mg 10%
Vitamin B1 0.184mg 0.078mg 9%
Fiber 2.2g 9%
Vitamin B6 0.084mg 0.195mg 9%
Phosphorus 100mg 49mg 7%
Calcium 38mg 99mg 6%
Protein 5.7g 2.86g 6%
Magnesium 55mg 79mg 6%
Zinc 0.94mg 0.53mg 4%
Vitamin B3 1.365mg 0.724mg 4%
Vitamin B5 0.259mg 0.065mg 4%
Choline 19.3mg 4%
Iron 2.48mg 2.71mg 3%
Vitamin B12 0.08µg 0µg 3%
Vitamin B2 0.177mg 0.189mg 1%
Net carbs 58.2g 1.43g N/A
Sugar 0.42g N/A
Tryptophan 0.072mg 0.039mg 0%
Threonine 0.191mg 0.122mg 0%
Isoleucine 0.224mg 0.147mg 0%
Leucine 0.391mg 0.223mg 0%
Lysine 0.214mg 0.174mg 0%
Methionine 0.106mg 0.053mg 0%
Phenylalanine 0.27mg 0.129mg 0%
Valine 0.279mg 0.161mg 0%
Histidine 0.123mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - DHA 0.003g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 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 +99.3%
Contains more FatsFats +7182.1%
Contains more CarbsCarbs +1503.3%
Contains more OtherOther +16.3%
Contains more WaterWater +1503.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 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 +82310%
Contains more Poly. FatPolyunsaturated fat +2652.1%
Contains less Sat. FatSaturated fat -99.6%

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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.