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  6. Fontina vs. Spinach raw

Fontina vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between fontina and spinach raw?

  • Fontina is higher in vitamin B12, calcium, and phosphorus, yet spinach raw is higher in vitamin K, vitamin A, folate, and manganese.
  • Spinach raw's daily need coverage for vitamin K is 400% more.
  • The amount of cholesterol in spinach raw is lower.

We used Cheese, fontina and Spinach, raw types in this article.

Infographic

Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 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 +455.6%
Contains more ZincZinc +560.4%
Contains more PhosphorusPhosphorus +606.1%
Contains more SeleniumSelenium +1350%
Contains more MagnesiumMagnesium +464.3%
Contains more PotassiumPotassium +771.9%
Contains more IronIron +1078.3%
Contains more CopperCopper +420%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +6307.1%

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 0% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 B5Vitamin B5 +560%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +79.7%
Contains more Vitamin EVitamin E +651.9%
Contains more Vitamin B1Vitamin B1 +271.4%
Contains more Vitamin B3Vitamin B3 +382.7%
Contains more Vitamin B6Vitamin B6 +134.9%
Contains more Vitamin KVitamin K +18473.1%
Contains more FolateFolate +3133.3%
Contains more CholineCholine +25.3%
~equal in Vitamin B2 ~0.189mg

All nutrients comparison - raw data values

Nutrient Fontina Spinach raw DV% diff.
Vitamin K 2.6µg 482.9µg 400%
Saturated fat 19.196g 0.063g 87%
Vitamin B12 1.68µg 0µg 70%
Folate 6µg 194µg 47%
Fats 31.14g 0.39g 47%
Protein 25.6g 2.86g 45%
Calcium 550mg 99mg 45%
Phosphorus 346mg 49mg 42%
Cholesterol 116mg 0mg 39%
Manganese 0.014mg 0.897mg 38%
Sodium 800mg 79mg 31%
Iron 0.23mg 2.71mg 31%
Vitamin C 0mg 28.1mg 31%
Zinc 3.5mg 0.53mg 27%
Selenium 14.5µg 1µg 25%
Vitamin A 261µg 469µg 23%
Monounsaturated fat 8.687g 0.01g 22%
Calories 389kcal 23kcal 18%
Potassium 64mg 558mg 15%
Magnesium 14mg 79mg 15%
Copper 0.025mg 0.13mg 12%
Vitamin E 0.27mg 2.03mg 12%
Polyunsaturated fat 1.654g 0.165g 10%
Fiber 0g 2.2g 9%
Vitamin B6 0.083mg 0.195mg 9%
Vitamin B5 0.429mg 0.065mg 7%
Vitamin B1 0.021mg 0.078mg 5%
Vitamin B3 0.15mg 0.724mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Carbs 1.55g 3.63g 1%
Choline 15.4mg 19.3mg 1%
Vitamin B2 0.204mg 0.189mg 1%
Net carbs 1.55g 1.43g N/A
Sugar 1.55g 0.42g N/A
Tryptophan 0.361mg 0.039mg 0%
Threonine 0.935mg 0.122mg 0%
Isoleucine 1.384mg 0.147mg 0%
Leucine 2.664mg 0.223mg 0%
Lysine 2.328mg 0.174mg 0%
Methionine 0.706mg 0.053mg 0%
Phenylalanine 1.497mg 0.129mg 0%
Valine 1.926mg 0.161mg 0%
Histidine 0.959mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +795.1%
Contains more FatsFats +7884.6%
Contains more OtherOther +120.3%
Contains more CarbsCarbs +134.2%
Contains more WaterWater +141%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +86770%
Contains more Poly. FatPolyunsaturated fat +902.4%
Contains less Sat. FatSaturated fat -99.7%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.