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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.21 g
Fats:
21.28 g
Carbs:
4.09 g
Water:
55.22 g
Other:
5.2 g
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
Saturated fat:
Sat. Fat
14.946 g
Monounsaturated fat:
Mono. Fat
4.623 g
Polyunsaturated fat:
Poly. Fat
0.591 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 | +46130% |
| Contains more Poly. FatPolyunsaturated fat | +258.2% |
| 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
54%
137%
Minerals Daily Need Coverage Score
63%
45%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 3.67g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 838mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 14.883g)
Which food is cheaper?
Spinach raw is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Feta is lower in glycemic index (difference - 5)
Which food is richer in minerals?
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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?
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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.