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  6. Feta vs. Spinach raw

Feta vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between feta and spinach raw?

  • Feta is richer in vitamin B12, vitamin B2, phosphorus, and calcium, while spinach raw is higher in vitamin K, vitamin A, folate, and manganese.
  • Spinach raw's daily need coverage for vitamin K is 401% higher.
  • Spinach raw is lower in saturated fat.

We used Cheese, feta and Spinach, raw types in this comparison.

Infographic

Feta 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.
Feta
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +398%
Contains more ZincZinc +443.4%
Contains more PhosphorusPhosphorus +587.8%
Contains more SeleniumSelenium +1400%
Contains more MagnesiumMagnesium +315.8%
Contains more PotassiumPotassium +800%
Contains more IronIron +316.9%
Contains more CopperCopper +306.3%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +3103.6%

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.
Feta
Feta
7
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 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 B1Vitamin B1 +97.4%
Contains more Vitamin B2Vitamin B2 +346.6%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B5Vitamin B5 +1387.7%
Contains more Vitamin B6Vitamin B6 +117.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +275.2%
Contains more Vitamin EVitamin E +1027.8%
Contains more Vitamin KVitamin K +26727.8%
Contains more FolateFolate +506.3%
Contains more CholineCholine +25.3%

All nutrients comparison - raw data values

Nutrient Feta Spinach raw DV% diff.
Vitamin K 1.8µg 482.9µg 401%
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.063g 68%
Vitamin B2 0.844mg 0.189mg 50%
Folate 32µg 194µg 41%
Phosphorus 337mg 49mg 41%
Calcium 493mg 99mg 39%
Manganese 0.028mg 0.897mg 38%
Vitamin A 125µg 469µg 38%
Sodium 917mg 79mg 36%
Fats 21.28g 0.39g 32%
Vitamin C 0mg 28.1mg 31%
Cholesterol 89mg 0mg 30%
Iron 0.65mg 2.71mg 26%
Selenium 15µg 1µg 25%
Protein 14.21g 2.86g 23%
Zinc 2.88mg 0.53mg 21%
Vitamin B6 0.424mg 0.195mg 18%
Vitamin B5 0.967mg 0.065mg 18%
Potassium 62mg 558mg 15%
Magnesium 19mg 79mg 14%
Monounsaturated fat 4.623g 0.01g 12%
Calories 264kcal 23kcal 12%
Vitamin E 0.18mg 2.03mg 12%
Copper 0.032mg 0.13mg 11%
Fiber 0g 2.2g 9%
Vitamin B1 0.154mg 0.078mg 6%
Polyunsaturated fat 0.591g 0.165g 3%
Vitamin B3 0.991mg 0.724mg 2%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Choline 15.4mg 19.3mg 1%
Carbs 4.09g 3.63g 0%
Net carbs 4.09g 1.43g N/A
Sugar 4.09g 0.42g N/A
Tryptophan 0.2mg 0.039mg 0%
Threonine 0.637mg 0.122mg 0%
Isoleucine 0.803mg 0.147mg 0%
Leucine 1.395mg 0.223mg 0%
Lysine 1.219mg 0.174mg 0%
Methionine 0.368mg 0.053mg 0%
Phenylalanine 0.675mg 0.129mg 0%
Valine 1.065mg 0.161mg 0%
Histidine 0.397mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +396.9%
Contains more FatsFats +5356.4%
Contains more CarbsCarbs +12.7%
Contains more OtherOther +202.3%
Contains more WaterWater +65.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +46130%
Contains more Poly. FatPolyunsaturated fat +258.2%
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.