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  6. Muenster cheese vs. Spinach raw

Muenster cheese vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between muenster cheese and spinach raw?

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

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

Infographic

Muenster cheese 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 19% 215% 12% 15% 10% 77% 201% 82% 1% 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 +624.2%
Contains more ZincZinc +430.2%
Contains more PhosphorusPhosphorus +855.1%
Contains more SeleniumSelenium +1350%
Contains more MagnesiumMagnesium +192.6%
Contains more PotassiumPotassium +316.4%
Contains more IronIron +561%
Contains more CopperCopper +319.4%
Contains less SodiumSodium -87.4%
Contains more ManganeseManganese +11112.5%

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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 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 B2Vitamin B2 +69.3%
Contains more Vitamin B5Vitamin B5 +192.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +57.4%
Contains more Vitamin EVitamin E +680.8%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +602.9%
Contains more Vitamin B6Vitamin B6 +248.2%
Contains more Vitamin KVitamin K +19216%
Contains more FolateFolate +1516.7%
Contains more CholineCholine +25.3%

All nutrients comparison - raw data values

Nutrient Muenster cheese Spinach raw DV% diff.
Vitamin K 2.5µg 482.9µg 400%
Saturated fat 19.113g 0.063g 87%
Calcium 717mg 99mg 62%
Vitamin B12 1.47µg 0µg 61%
Phosphorus 468mg 49mg 60%
Folate 12µg 194µg 46%
Fats 30.04g 0.39g 46%
Protein 23.41g 2.86g 41%
Manganese 0.008mg 0.897mg 39%
Cholesterol 96mg 0mg 32%
Vitamin C 0mg 28.1mg 31%
Iron 0.41mg 2.71mg 29%
Selenium 14.5µg 1µg 25%
Sodium 628mg 79mg 24%
Monounsaturated fat 8.711g 0.01g 22%
Zinc 2.81mg 0.53mg 21%
Vitamin A 298µg 469µg 19%
Calories 368kcal 23kcal 17%
Potassium 134mg 558mg 12%
Vitamin E 0.26mg 2.03mg 12%
Magnesium 27mg 79mg 12%
Copper 0.031mg 0.13mg 11%
Vitamin B6 0.056mg 0.195mg 11%
Vitamin B2 0.32mg 0.189mg 10%
Fiber 0g 2.2g 9%
Vitamin B1 0.013mg 0.078mg 5%
Vitamin B3 0.103mg 0.724mg 4%
Vitamin D 0.6µg 0µg 3%
Polyunsaturated fat 0.661g 0.165g 3%
Vitamin B5 0.19mg 0.065mg 3%
Vitamin D 22IU 0IU 3%
Choline 15.4mg 19.3mg 1%
Carbs 1.12g 3.63g 1%
Net carbs 1.12g 1.43g N/A
Sugar 1.12g 0.42g N/A
Tryptophan 0.327mg 0.039mg 0%
Threonine 0.888mg 0.122mg 0%
Isoleucine 1.145mg 0.147mg 0%
Leucine 2.26mg 0.223mg 0%
Lysine 2.139mg 0.174mg 0%
Methionine 0.569mg 0.053mg 0%
Phenylalanine 1.24mg 0.129mg 0%
Valine 1.482mg 0.161mg 0%
Histidine 0.829mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 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 +718.5%
Contains more FatsFats +7602.6%
Contains more OtherOther +112.8%
Contains more CarbsCarbs +224.1%
Contains more WaterWater +118.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 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 +87010%
Contains more Poly. FatPolyunsaturated fat +300.6%
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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.