Crouton vs. Spinach raw — In-Depth Nutrition Comparison
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How are crouton and spinach raw different?
- Crouton is higher in selenium, vitamin B1, vitamin B3, and iron; however, spinach raw is richer in vitamin A, vitamin C, manganese, folate, and vitamin B6.
- Daily need coverage for vitamin A for spinach raw is 188% higher.
- Crouton contains 38 times more selenium than spinach raw. While crouton contains 37.5µg of selenium, spinach raw contains only 1µg.
- Spinach raw has less sodium.
- Spinach raw has a lower glycemic index (32) than crouton (72).
Croutons, plain and Spinach, raw are the varieties used in this article.
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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 IronIron | +50.6% |
| Contains more CopperCopper | +25.4% |
| Contains more ZincZinc | +67.9% |
| Contains more PhosphorusPhosphorus | +134.7% |
| Contains more SeleniumSelenium | +3650% |
| Contains more MagnesiumMagnesium | +154.8% |
| Contains more CalciumCalcium | +30.3% |
| Contains more PotassiumPotassium | +350% |
| Contains less SodiumSodium | -88.7% |
| Contains more ManganeseManganese | +79.4% |
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 B1Vitamin B1 | +698.7% |
| Contains more Vitamin B2Vitamin B2 | +43.9% |
| Contains more Vitamin B3Vitamin B3 | +651.2% |
| Contains more Vitamin B5Vitamin B5 | +560% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +650% |
| Contains more FolateFolate | +47% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Selenium | 37.5µg | 1µg | 66% |
| Vitamin A | 0µg | 469µg | 52% |
| Vitamin B1 | 0.623mg | 0.078mg | 45% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Vitamin B3 | 5.439mg | 0.724mg | 29% |
| Sodium | 698mg | 79mg | 27% |
| Carbs | 73.5g | 3.63g | 23% |
| Calories | 407kcal | 23kcal | 19% |
| Protein | 11.9g | 2.86g | 18% |
| Iron | 4.08mg | 2.71mg | 17% |
| Manganese | 0.5mg | 0.897mg | 17% |
| Folate | 132µg | 194µg | 16% |
| Vitamin E | 2.03mg | 14% | |
| Vitamin B6 | 0.026mg | 0.195mg | 13% |
| Potassium | 124mg | 558mg | 13% |
| Fiber | 5.1g | 2.2g | 12% |
| Magnesium | 31mg | 79mg | 11% |
| Fats | 6.6g | 0.39g | 10% |
| Phosphorus | 115mg | 49mg | 9% |
| Monounsaturated fat | 3.059g | 0.01g | 8% |
| Polyunsaturated fat | 1.273g | 0.165g | 7% |
| Saturated fat | 1.51g | 0.063g | 7% |
| Vitamin B5 | 0.429mg | 0.065mg | 7% |
| Vitamin B2 | 0.272mg | 0.189mg | 6% |
| Copper | 0.163mg | 0.13mg | 4% |
| Choline | 19.3mg | 4% | |
| Zinc | 0.89mg | 0.53mg | 3% |
| Calcium | 76mg | 99mg | 2% |
| Net carbs | 68.4g | 1.43g | N/A |
| Sugar | 0.42g | N/A | |
| Tryptophan | 0.14mg | 0.039mg | 0% |
| Threonine | 0.337mg | 0.122mg | 0% |
| Isoleucine | 0.456mg | 0.147mg | 0% |
| Leucine | 0.832mg | 0.223mg | 0% |
| Lysine | 0.278mg | 0.174mg | 0% |
| Methionine | 0.211mg | 0.053mg | 0% |
| Phenylalanine | 0.586mg | 0.129mg | 0% |
| Valine | 0.514mg | 0.161mg | 0% |
| Histidine | 0.255mg | 0.064mg | 0% |
| Fructose | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +316.1% |
| Contains more FatsFats | +1592.3% |
| Contains more CarbsCarbs | +1924.8% |
| Contains more OtherOther | +45.3% |
| Contains more WaterWater | +1561.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 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 | +30490% |
| Contains more Poly. FatPolyunsaturated fat | +671.5% |
| Contains less Sat. FatSaturated fat | -95.8% |