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  6. McDonald's Big Mac vs. Spinach raw

McDonald's Big Mac vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between mcDonald's Big Mac and spinach raw

  • McDonald's Big Mac is richer in vitamin B12, vitamin B3, and zinc, yet spinach raw is richer in vitamin A, folate, vitamin C, manganese, and magnesium.
  • Daily need coverage for vitamin A for spinach raw is 184% higher.
  • Spinach raw contains less saturated fat.
  • Spinach raw has a lower glycemic index than mcDonald's Big Mac.

Food types used in this article are McDONALD'S, BIG MAC and Spinach, raw.

Infographic

McDonald's Big Mac 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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
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 +17.2%
Contains more ZincZinc +260.4%
Contains more PhosphorusPhosphorus +149%
Contains more MagnesiumMagnesium +295%
Contains more PotassiumPotassium +208.3%
Contains more IronIron +35.5%
Contains more CopperCopper +32.7%
Contains less SodiumSodium -82.8%
Contains more ManganeseManganese +335.4%

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 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 B1Vitamin B1 +125.6%
Contains more Vitamin B3Vitamin B3 +367.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +6925%
Contains more FolateFolate +321.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.189mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 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 +313.3%
Contains more FatsFats +3735.9%
Contains more CarbsCarbs +453.2%
Contains more WaterWater +78.2%
~equal in Other ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 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 +34640%
Contains more Poly. FatPolyunsaturated fat +85.5%
Contains less Sat. FatSaturated fat -98.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
12% 26% 42% 8% 12%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 1.04 g
Fructose: 1.69 g
Lactose: 0.32 g
Maltose: 0.49 g
Galactose: 0 g
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +557.1%
Contains more GlucoseGlucose +845.5%
Contains more FructoseFructose +1026.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
McDonald's Big Mac Spinach raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient McDonald's Big Mac Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 52%
Vitamin B12 0.88µg 0µg 37%
Folate 46µg 194µg 37%
Vitamin C 0.4mg 28.1mg 31%
Manganese 0.206mg 0.897mg 30%
Fats 14.96g 0.39g 22%
Protein 11.82g 2.86g 18%
Sodium 460mg 79mg 17%
Vitamin B3 3.384mg 0.724mg 17%
Saturated fat 3.803g 0.063g 17%
Vitamin B6 0.195mg 15%
Magnesium 20mg 79mg 14%
Vitamin E 2.03mg 14%
Zinc 1.91mg 0.53mg 13%
Calories 257kcal 23kcal 12%
Cholesterol 36mg 0mg 12%
Potassium 181mg 558mg 11%
Phosphorus 122mg 49mg 10%
Iron 2mg 2.71mg 9%
Monounsaturated fat 3.474g 0.01g 9%
Vitamin B1 0.176mg 0.078mg 8%
Carbs 20.08g 3.63g 5%
Copper 0.098mg 0.13mg 4%
Choline 19.3mg 4%
Vitamin B2 0.209mg 0.189mg 2%
Fructose 1.69g 0.15g 2%
Calcium 116mg 99mg 2%
Fiber 1.6g 2.2g 2%
Selenium 1µg 2%
Polyunsaturated fat 0.306g 0.165g 1%
Vitamin B5 0.065mg 1%
Net carbs 18.48g 1.43g N/A
Sugar 3.97g 0.42g N/A
Trans fat 0.588g 0g N/A
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
McDonald's Big Mac 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
23%
McDonald's Big Mac
137%
Spinach raw
Minerals Daily Need Coverage Score
36%
McDonald's Big Mac
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 3.55g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 381mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 3.74g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $0.2)
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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.