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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 Folate, Vitamin A RAE, Vitamin C, Manganese, and Potassium.
  • Chocolate chip cookie covers your daily Saturated Fat needs 70% more than Spinach raw.

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.
Chocolate chip cookie
Chocolate chip cookie
4
:
6
Spinach raw
Spinach raw
Contains more Phosphorus +104.1%
Contains more Zinc +77.4%
Contains more Copper +196.9%
Contains more Selenium +1020%
Contains more Calcium +160.5%
Contains more Magnesium +43.6%
Contains more Potassium +152.5%
Contains less Sodium -76.8%
Contains more Manganese +35.3%
Equal in Iron - 2.71
Chocolate chip cookie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 93% 40% 43% 20% 45% 26% 129% 87% 62%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Phosphorus +104.1%
Contains more Zinc +77.4%
Contains more Copper +196.9%
Contains more Selenium +1020%
Contains more Calcium +160.5%
Contains more Magnesium +43.6%
Contains more Potassium +152.5%
Contains less Sodium -76.8%
Contains more Manganese +35.3%
Equal in Iron - 2.71

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.
Chocolate chip cookie
Chocolate chip cookie
4
:
8
Spinach raw
Spinach raw
Contains more Vitamin B1 +135.9%
Contains more Vitamin B3 +88.5%
Contains more Vitamin B5 +298.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1478.6%
Contains more Vitamin C +13950%
Contains more Vitamin B6 +132.1%
Contains more Folate +487.9%
Equal in Vitamin B2 - 0.189
Chocolate chip cookie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 1% 47% 41% 26% 16% 20% 25% 10% 0%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B1 +135.9%
Contains more Vitamin B3 +88.5%
Contains more Vitamin B5 +298.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1478.6%
Contains more Vitamin C +13950%
Contains more Vitamin B6 +132.1%
Contains more Folate +487.9%
Equal in Vitamin B2 - 0.189

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chocolate chip cookie
Chocolate chip cookie
4
:
1
Spinach raw
Spinach raw
Contains more Protein +99.3%
Contains more Fats +7182.1%
Contains more Carbs +1503.3%
Contains more Other +16.3%
Contains more Water +1503.5%
Chocolate chip cookie
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Spinach raw
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 +99.3%
Contains more Fats +7182.1%
Contains more Carbs +1503.3%
Contains more Other +16.3%
Contains more Water +1503.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chocolate chip cookie
Chocolate chip cookie
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +82310%
Contains more Polyunsaturated fat +2652.1%
Contains less Saturated Fat -99.6%
Chocolate chip cookie
52% 31% 17%
Saturated Fat: 14.071 g
Monounsaturated Fat: 8.241 g
Polyunsaturated fat: 4.541 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +82310%
Contains more Polyunsaturated fat +2652.1%
Contains less Saturated Fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate chip cookie Spinach raw Opinion
Net carbs 58.2g 1.43g Chocolate chip cookie
Protein 5.7g 2.86g Chocolate chip cookie
Fats 28.4g 0.39g Chocolate chip cookie
Carbs 58.2g 3.63g Chocolate chip cookie
Calories 488kcal 23kcal Chocolate chip cookie
Fructose 0.15g Spinach raw
Sugar 0.42g Chocolate chip cookie
Fiber 2.2g Spinach raw
Calcium 38mg 99mg Spinach raw
Iron 2.48mg 2.71mg Spinach raw
Magnesium 55mg 79mg Spinach raw
Phosphorus 100mg 49mg Chocolate chip cookie
Potassium 221mg 558mg Spinach raw
Sodium 341mg 79mg Spinach raw
Zinc 0.94mg 0.53mg Chocolate chip cookie
Copper 0.386mg 0.13mg Chocolate chip cookie
Manganese 0.663mg 0.897mg Spinach raw
Selenium 11.2µg 1µg Chocolate chip cookie
Vitamin A 594IU 9377IU Spinach raw
Vitamin A RAE 139µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 0.2mg 28.1mg Spinach raw
Vitamin B1 0.184mg 0.078mg Chocolate chip cookie
Vitamin B2 0.177mg 0.189mg Spinach raw
Vitamin B3 1.365mg 0.724mg Chocolate chip cookie
Vitamin B5 0.259mg 0.065mg Chocolate chip cookie
Vitamin B6 0.084mg 0.195mg Spinach raw
Folate 33µg 194µg Spinach raw
Vitamin B12 0.08µg 0µg Chocolate chip cookie
Vitamin K 482.9µg Spinach raw
Tryptophan 0.072mg 0.039mg Chocolate chip cookie
Threonine 0.191mg 0.122mg Chocolate chip cookie
Isoleucine 0.224mg 0.147mg Chocolate chip cookie
Leucine 0.391mg 0.223mg Chocolate chip cookie
Lysine 0.214mg 0.174mg Chocolate chip cookie
Methionine 0.106mg 0.053mg Chocolate chip cookie
Phenylalanine 0.27mg 0.129mg Chocolate chip cookie
Valine 0.279mg 0.161mg Chocolate chip cookie
Histidine 0.123mg 0.064mg Chocolate chip cookie
Cholesterol 70mg 0mg Spinach raw
Saturated Fat 14.071g 0.063g Spinach raw
Omega-3 - DHA 0.003g 0g Chocolate chip cookie
Monounsaturated Fat 8.241g 0.01g Chocolate chip cookie
Polyunsaturated fat 4.541g 0.165g Chocolate chip cookie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate chip cookie 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
18%
Chocolate chip cookie
181%
Spinach raw
Minerals Daily Need Coverage Score
55%
Chocolate chip cookie
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 262mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 70mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 14.008g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate chip cookie
Chocolate chip cookie is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Chocolate chip cookie
Chocolate chip cookie is cheaper (difference - $0.2)
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. 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.