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Edam vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on differences between edam and spinach raw

  • Edam is higher in phosphorus, vitamin B12, and calcium, yet spinach raw is higher in vitamin K, vitamin A, folate, manganese, and vitamin C.
  • Spinach raw covers your daily vitamin K needs 401% more than edam.
  • The amount of saturated fat in spinach raw is lower.

Food varieties used in this article are Cheese, edam and Spinach, raw.

Infographic

Edam 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.
Edam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
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 +638.4%
Contains more ZincZinc +607.5%
Contains more PhosphorusPhosphorus +993.9%
Contains more SeleniumSelenium +1350%
Contains more MagnesiumMagnesium +163.3%
Contains more PotassiumPotassium +196.8%
Contains more IronIron +515.9%
Contains more CopperCopper +261.1%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +8054.5%

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.
Edam
4
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
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 +105.8%
Contains more Vitamin B5Vitamin B5 +332.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +93%
Contains more Vitamin EVitamin E +745.8%
Contains more Vitamin B1Vitamin B1 +110.8%
Contains more Vitamin B3Vitamin B3 +782.9%
Contains more Vitamin B6Vitamin B6 +156.6%
Contains more Vitamin KVitamin K +20895.7%
Contains more FolateFolate +1112.5%
Contains more CholineCholine +25.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
3
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 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 +773.8%
Contains more FatsFats +7028.2%
Contains more OtherOther +145.3%
Contains more CarbsCarbs +153.8%
Contains more WaterWater +119.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +81150%
Contains more Poly. FatPolyunsaturated fat +303%
Contains less Sat. FatSaturated 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.
Edam Spinach raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Edam Spinach raw DV% diff.
Vitamin K 2.3µg 482.9µg 401%
Saturated fat 17.572g 0.063g 80%
Phosphorus 536mg 49mg 70%
Vitamin B12 1.54µg 0µg 64%
Calcium 731mg 99mg 63%
Folate 16µg 194µg 45%
Protein 24.99g 2.86g 44%
Fats 27.8g 0.39g 42%
Manganese 0.011mg 0.897mg 39%
Sodium 812mg 79mg 32%
Vitamin C 0mg 28.1mg 31%
Cholesterol 89mg 0mg 30%
Zinc 3.75mg 0.53mg 29%
Iron 0.44mg 2.71mg 28%
Vitamin A 243µg 469µg 25%
Selenium 14.5µg 1µg 25%
Monounsaturated fat 8.125g 0.01g 20%
Calories 357kcal 23kcal 17%
Vitamin B2 0.389mg 0.189mg 15%
Vitamin E 0.24mg 2.03mg 12%
Magnesium 30mg 79mg 12%
Potassium 188mg 558mg 11%
Copper 0.036mg 0.13mg 10%
Fiber 0g 2.2g 9%
Vitamin B6 0.076mg 0.195mg 9%
Vitamin B3 0.082mg 0.724mg 4%
Vitamin B5 0.281mg 0.065mg 4%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.665g 0.165g 3%
Vitamin B1 0.037mg 0.078mg 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 19.3mg 1%
Carbs 1.43g 3.63g 1%
Net carbs 1.43g 1.43g N/A
Sugar 1.43g 0.42g N/A
Tryptophan 0.352mg 0.039mg 0%
Threonine 0.932mg 0.122mg 0%
Isoleucine 1.308mg 0.147mg 0%
Leucine 2.57mg 0.223mg 0%
Lysine 2.66mg 0.174mg 0%
Methionine 0.721mg 0.053mg 0%
Phenylalanine 1.434mg 0.129mg 0%
Valine 1.81mg 0.161mg 0%
Histidine 1.034mg 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edam 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
34%
Edam
137%
Spinach raw
Minerals Daily Need Coverage Score
80%
Edam
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.01g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 733mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 17.509g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.4)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in glycemic index?
Edam
Edam is lower in glycemic index (difference - 5)
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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.