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  6. Pancake vs. Spinach raw

Pancake vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between pancake and spinach raw

  • Pancake has more selenium and phosphorus; however, spinach raw is richer in vitamin A, folate, vitamin C, manganese, magnesium, and potassium.
  • Spinach raw covers your daily vitamin A needs 184% more than pancake.
  • Pancake has a higher glycemic index. The glycemic index of pancake is 66, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Pancakes, plain, prepared from recipe and Spinach, raw.

Infographic

Pancake vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 +121.2%
Contains more PhosphorusPhosphorus +224.5%
Contains more SeleniumSelenium +1390%
Contains more MagnesiumMagnesium +393.8%
Contains more PotassiumPotassium +322.7%
Contains more IronIron +50.6%
Contains more CopperCopper +165.3%
Contains less SodiumSodium -82%
Contains more ManganeseManganese +348.5%
~equal in Zinc ~0.53mg

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% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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 +157.7%
Contains more Vitamin B2Vitamin B2 +48.7%
Contains more Vitamin B3Vitamin B3 +116.4%
Contains more Vitamin B5Vitamin B5 +523.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +9266.7%
Contains more Vitamin AVitamin A +768.5%
Contains more Vitamin B6Vitamin B6 +323.9%
Contains more FolateFolate +410.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pancake Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 54µg 469µg 46%
Folate 38µg 194µg 39%
Vitamin C 0.3mg 28.1mg 31%
Manganese 0.2mg 0.897mg 30%
Polyunsaturated fat 4.447g 0.165g 29%
Selenium 14.9µg 1µg 25%
Cholesterol 59mg 0mg 20%
Sodium 439mg 79mg 16%
Phosphorus 159mg 49mg 16%
Magnesium 16mg 79mg 15%
Vitamin E 2.03mg 14%
Fats 9.7g 0.39g 14%
Potassium 132mg 558mg 13%
Calcium 219mg 99mg 12%
Vitamin B6 0.046mg 0.195mg 11%
Iron 1.8mg 2.71mg 11%
Vitamin B1 0.201mg 0.078mg 10%
Calories 227kcal 23kcal 10%
Fiber 2.2g 9%
Copper 0.049mg 0.13mg 9%
Saturated fat 2.122g 0.063g 9%
Vitamin B12 0.22µg 0µg 9%
Carbs 28.3g 3.63g 8%
Vitamin B2 0.281mg 0.189mg 7%
Vitamin B5 0.405mg 0.065mg 7%
Protein 6.4g 2.86g 7%
Monounsaturated fat 2.474g 0.01g 6%
Vitamin B3 1.567mg 0.724mg 5%
Choline 19.3mg 4%
Net carbs 28.3g 1.43g N/A
Sugar 0.42g N/A
Zinc 0.56mg 0.53mg 0%
Tryptophan 0.08mg 0.039mg 0%
Threonine 0.237mg 0.122mg 0%
Isoleucine 0.297mg 0.147mg 0%
Leucine 0.513mg 0.223mg 0%
Lysine 0.321mg 0.174mg 0%
Methionine 0.147mg 0.053mg 0%
Phenylalanine 0.319mg 0.129mg 0%
Valine 0.335mg 0.161mg 0%
Histidine 0.152mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - DHA 0.005g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +123.8%
Contains more FatsFats +2387.2%
Contains more CarbsCarbs +679.6%
Contains more OtherOther +57%
Contains more WaterWater +72.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 +24640%
Contains more Poly. FatPolyunsaturated fat +2595.2%
Contains less Sat. FatSaturated fat -97%

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.