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  6. Gratin vs. Spinach raw

Gratin vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between gratin and spinach raw

  • Gratin has more phosphorus; however, spinach raw is richer in vitamin A, folate, manganese, iron, vitamin C, and magnesium.
  • Spinach raw covers your daily vitamin A needs 182% more than gratin.

Specific food types used in this comparison are Potatoes, au gratin, home-prepared from recipe using butter and Spinach, raw.

Infographic

Gratin 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.
Gratin
Gratin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 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 +20.2%
Contains more CopperCopper +23.1%
Contains more ZincZinc +30.2%
Contains more PhosphorusPhosphorus +130.6%
Contains more SeleniumSelenium +170%
Contains more MagnesiumMagnesium +295%
Contains more PotassiumPotassium +40.9%
Contains more IronIron +323.4%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +457.1%

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.
Gratin
Gratin
2
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
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 B3Vitamin B3 +37.2%
Contains more Vitamin B5Vitamin B5 +495.4%
Contains more Vitamin CVitamin C +183.8%
Contains more Vitamin AVitamin A +632.8%
Contains more Vitamin B1Vitamin B1 +21.9%
Contains more Vitamin B2Vitamin B2 +62.9%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more FolateFolate +1663.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gratin Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Folate 11µg 194µg 46%
Vitamin A 64µg 469µg 45%
Manganese 0.161mg 0.897mg 32%
Iron 0.64mg 2.71mg 26%
Saturated fat 4.733g 0.063g 21%
Vitamin C 9.9mg 28.1mg 20%
Sodium 433mg 79mg 15%
Vitamin E 2.03mg 14%
Magnesium 20mg 79mg 14%
Fats 7.59g 0.39g 11%
Phosphorus 113mg 49mg 9%
Cholesterol 23mg 0mg 8%
Vitamin B5 0.387mg 0.065mg 6%
Vitamin B2 0.116mg 0.189mg 6%
Calories 132kcal 23kcal 5%
Potassium 396mg 558mg 5%
Monounsaturated fat 2.149g 0.01g 5%
Choline 19.3mg 4%
Protein 5.06g 2.86g 4%
Copper 0.16mg 0.13mg 3%
Selenium 2.7µg 1µg 3%
Carbs 11.27g 3.63g 3%
Fiber 1.8g 2.2g 2%
Vitamin B3 0.993mg 0.724mg 2%
Vitamin B6 0.174mg 0.195mg 2%
Calcium 119mg 99mg 2%
Polyunsaturated fat 0.276g 0.165g 1%
Vitamin B1 0.064mg 0.078mg 1%
Zinc 0.69mg 0.53mg 1%
Net carbs 9.47g 1.43g N/A
Sugar 0.42g N/A
Tryptophan 0.07mg 0.039mg 0%
Threonine 0.192mg 0.122mg 0%
Isoleucine 0.284mg 0.147mg 0%
Leucine 0.443mg 0.223mg 0%
Lysine 0.381mg 0.174mg 0%
Methionine 0.117mg 0.053mg 0%
Phenylalanine 0.254mg 0.129mg 0%
Valine 0.325mg 0.161mg 0%
Histidine 0.151mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 +76.9%
Contains more FatsFats +1846.2%
Contains more CarbsCarbs +210.5%
Contains more OtherOther +20.9%
Contains more WaterWater +23.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 +21390%
Contains more Poly. FatPolyunsaturated fat +67.3%
Contains less Sat. FatSaturated fat -98.7%

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.