Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Dulce de Leche vs. Spinach raw — In-Depth Nutrition Comparison

Compare

Important differences between dulce de Leche and spinach raw

  • Dulce de Leche has more phosphorus, vitamin B2, and vitamin B5; however, spinach raw has more vitamin K, vitamin A, folate, manganese, iron, and vitamin C.
  • Spinach raw's daily need coverage for vitamin K is 401% more.
  • Dulce de Leche has 72 times more saturated fat than spinach raw. Dulce de Leche has 4.534g of saturated fat, while spinach raw has 0.063g.

The food varieties used in the comparison are Dulce de Leche and Spinach, raw.

Infographic

Dulce de Leche 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% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
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 CalciumCalcium +153.5%
Contains more ZincZinc +49.1%
Contains more PhosphorusPhosphorus +293.9%
Contains more SeleniumSelenium +170%
Contains more MagnesiumMagnesium +259.1%
Contains more PotassiumPotassium +59.4%
Contains more IronIron +1494.1%
Contains more CopperCopper +3150%
Contains less SodiumSodium -38.8%
Contains more ManganeseManganese +44750%

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B5Vitamin B5 +1184.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +361.7%
Contains more Vitamin CVitamin C +980.8%
Contains more Vitamin AVitamin A +533.8%
Contains more Vitamin EVitamin E +915%
Contains more Vitamin B1Vitamin B1 +387.5%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B6Vitamin B6 +1118.8%
Contains more Vitamin KVitamin K +37046.2%
Contains more FolateFolate +1663.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 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 +139.2%
Contains more FatsFats +1784.6%
Contains more CarbsCarbs +1424.8%
Contains more WaterWater +218.4%
~equal in Other ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 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 +21330%
Contains more Poly. FatPolyunsaturated fat +127.3%
Contains less Sat. FatSaturated fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 3% 10% 2%
Starch: 0 g
Sucrose: 41.77 g
Glucose: 1.7 g
Fructose: 0.32 g
Lactose: 4.92 g
Maltose: 0 g
Galactose: 1.03 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 SucroseSucrose +59571.4%
Contains more GlucoseGlucose +1445.5%
Contains more FructoseFructose +113.3%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +930%
~equal in Starch ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dulce de Leche Spinach raw DV% diff.
Vitamin K 1.3µg 482.9µg 401%
Folate 11µg 194µg 46%
Vitamin A 74µg 469µg 44%
Manganese 0.002mg 0.897mg 39%
Iron 0.17mg 2.71mg 32%
Vitamin C 2.6mg 28.1mg 28%
Phosphorus 193mg 49mg 21%
Saturated fat 4.534g 0.063g 20%
Carbs 55.35g 3.63g 17%
Vitamin B2 0.405mg 0.189mg 17%
Calories 315kcal 23kcal 15%
Vitamin B5 0.835mg 0.065mg 15%
Calcium 251mg 99mg 15%
Vitamin B6 0.016mg 0.195mg 14%
Copper 0.004mg 0.13mg 14%
Magnesium 22mg 79mg 14%
Choline 89.1mg 19.3mg 13%
Vitamin B12 0.31µg 0µg 13%
Vitamin E 0.2mg 2.03mg 12%
Fats 7.35g 0.39g 11%
Cholesterol 29mg 0mg 10%
Fiber 0g 2.2g 9%
Protein 6.84g 2.86g 8%
Potassium 350mg 558mg 6%
Monounsaturated fat 2.143g 0.01g 5%
Vitamin B1 0.016mg 0.078mg 5%
Vitamin B3 0.21mg 0.724mg 3%
Selenium 2.7µg 1µg 3%
Sodium 129mg 79mg 2%
Zinc 0.79mg 0.53mg 2%
Vitamin D 6IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Polyunsaturated fat 0.375g 0.165g 1%
Net carbs 55.35g 1.43g N/A
Sugar 49.74g 0.42g N/A
Trans fat 0.364g 0g N/A
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.32g 0.15g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dulce de Leche Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Dulce de Leche
137%
Spinach raw
Minerals Daily Need Coverage Score
27%
Dulce de Leche
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 49.32g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 4.471g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.8)
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.
Which food is richer in vitamins?
?
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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.