Nachos vs. Spinach raw — In-Depth Nutrition Comparison
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A recap on differences between nachos and spinach raw
- Nachos are higher in phosphorus, selenium, and vitamin E, yet spinach raw is higher in vitamin K, vitamin A, folate, manganese, vitamin C, and iron.
- Spinach raw covers your daily vitamin K needs 386% more than nachos.
- Nachos contain 34 times more saturated fat than spinach raw. While nachos contain 2.173g of saturated fat, spinach raw contains only 0.063g.
- The glycemic index of spinach raw is lower.
Food varieties used in this article are Fast foods, nachos, with cheese and Spinach, raw.
Infographic
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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 ZincZinc | +62.3% |
| Contains more PhosphorusPhosphorus | +304.1% |
| Contains more SeleniumSelenium | +760% |
| Contains more MagnesiumMagnesium | +88.1% |
| Contains more CalciumCalcium | +57.1% |
| Contains more PotassiumPotassium | +54.1% |
| Contains more IronIron | +261.3% |
| Contains more CopperCopper | +103.1% |
| Contains less SodiumSodium | -74.8% |
| Contains more ManganeseManganese | +379.7% |
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 EVitamin E | +101% |
| Contains more Vitamin B1Vitamin B1 | +57.7% |
| Contains more Vitamin B5Vitamin B5 | +484.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +36.8% |
| Contains more Vitamin CVitamin C | +2454.5% |
| Contains more Vitamin AVitamin A | +9280% |
| Contains more Vitamin B2Vitamin B2 | +42.1% |
| Contains more Vitamin B3Vitamin B3 | +14.9% |
| Contains more Vitamin KVitamin K | +2402.1% |
| Contains more FolateFolate | +1840% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 19.3µg | 482.9µg | 386% |
| Vitamin A | 5µg | 469µg | 52% |
| Folate | 10µg | 194µg | 46% |
| Monounsaturated fat | 14.02g | 0.01g | 35% |
| Polyunsaturated fat | 5.04g | 0.165g | 33% |
| Fats | 21.5g | 0.39g | 32% |
| Manganese | 0.187mg | 0.897mg | 31% |
| Vitamin C | 1.1mg | 28.1mg | 30% |
| Iron | 0.75mg | 2.71mg | 25% |
| Phosphorus | 198mg | 49mg | 21% |
| Calories | 343kcal | 23kcal | 16% |
| Selenium | 8.6µg | 1µg | 14% |
| Vitamin E | 4.08mg | 2.03mg | 14% |
| Starch | 28.33g | 12% | |
| Sodium | 313mg | 79mg | 10% |
| Carbs | 34.91g | 3.63g | 10% |
| Saturated fat | 2.173g | 0.063g | 10% |
| Magnesium | 42mg | 79mg | 9% |
| Copper | 0.064mg | 0.13mg | 7% |
| Vitamin B5 | 0.38mg | 0.065mg | 6% |
| Potassium | 362mg | 558mg | 6% |
| Calcium | 63mg | 99mg | 4% |
| Fiber | 3.2g | 2.2g | 4% |
| Vitamin B1 | 0.123mg | 0.078mg | 4% |
| Vitamin B2 | 0.133mg | 0.189mg | 4% |
| Zinc | 0.86mg | 0.53mg | 3% |
| Protein | 4.32g | 2.86g | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin B6 | 0.215mg | 0.195mg | 2% |
| Choline | 26.4mg | 19.3mg | 1% |
| Vitamin B3 | 0.63mg | 0.724mg | 1% |
| Cholesterol | 3mg | 0mg | 1% |
| Net carbs | 31.71g | 1.43g | N/A |
| Sugar | 2.17g | 0.42g | N/A |
| Trans fat | 0.058g | 0g | N/A |
| Tryptophan | 0.042mg | 0.039mg | 0% |
| Threonine | 0.156mg | 0.122mg | 0% |
| Isoleucine | 0.187mg | 0.147mg | 0% |
| Leucine | 0.521mg | 0.223mg | 0% |
| Lysine | 0.156mg | 0.174mg | 0% |
| Methionine | 0.094mg | 0.053mg | 0% |
| Phenylalanine | 0.229mg | 0.129mg | 0% |
| Valine | 0.25mg | 0.161mg | 0% |
| Histidine | 0.135mg | 0.064mg | 0% |
| Fructose | 0g | 0.15g | 0% |
| Omega-3 - ALA | 0.617g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.032g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 4.343g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.32 g
Fats:
21.5 g
Carbs:
34.91 g
Water:
37.4 g
Other:
1.87 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +51% |
| Contains more FatsFats | +5412.8% |
| Contains more CarbsCarbs | +861.7% |
| Contains more WaterWater | +144.4% |
~equal in
Other
~1.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.173 g
Monounsaturated fat:
Mono. Fat
14.02 g
Polyunsaturated fat:
Poly. Fat
5.04 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 | +140100% |
| Contains more Poly. FatPolyunsaturated fat | +2954.5% |
| Contains less Sat. FatSaturated fat | -97.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
28.33 g
Sucrose:
0.53 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.63 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +657.1% |
| Contains more LactoseLactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Maltose
~0g