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Pita vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between pita and spinach raw

  • Pita has more vitamin B1; however, spinach raw is richer in vitamin A, folate, vitamin C, manganese, iron, potassium, magnesium, and vitamin B6.
  • Spinach raw covers your daily vitamin A needs 188% more than pita.
  • Spinach raw has 7 times less sodium than pita. Pita has 536mg of sodium, while spinach raw has 79mg.
  • Pita has a higher glycemic index. The glycemic index of pita is 68, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Bread, pita, white, unenriched and Spinach, raw.

Infographic

Pita 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.
Pita
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 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 CopperCopper +29.2%
Contains more ZincZinc +58.5%
Contains more PhosphorusPhosphorus +98%
Contains more MagnesiumMagnesium +203.8%
Contains more CalciumCalcium +15.1%
Contains more PotassiumPotassium +365%
Contains more IronIron +93.6%
Contains less SodiumSodium -85.3%
Contains more ManganeseManganese +86.5%

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.
Pita
3
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% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 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 +242.3%
Contains more Vitamin B3Vitamin B3 +195.9%
Contains more Vitamin B5Vitamin B5 +510.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +94.8%
Contains more Vitamin B6Vitamin B6 +473.5%
Contains more FolateFolate +708.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
4
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 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 +218.2%
Contains more FatsFats +207.7%
Contains more CarbsCarbs +1434.4%
Contains more WaterWater +184.7%
~equal in Other ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 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 +950%
Contains more Poly. FatPolyunsaturated fat +224.2%
Contains less Sat. FatSaturated fat -62%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pita Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 0µg 469µg 52%
Folate 24µg 194µg 43%
Vitamin C 0mg 28.1mg 31%
Sodium 536mg 79mg 20%
Manganese 0.481mg 0.897mg 18%
Carbs 55.7g 3.63g 17%
Vitamin B1 0.267mg 0.078mg 16%
Iron 1.4mg 2.71mg 16%
Vitamin E 2.03mg 14%
Calories 275kcal 23kcal 13%
Potassium 120mg 558mg 13%
Magnesium 26mg 79mg 13%
Vitamin B6 0.034mg 0.195mg 12%
Protein 9.1g 2.86g 12%
Vitamin B3 2.142mg 0.724mg 9%
Phosphorus 97mg 49mg 7%
Vitamin B5 0.397mg 0.065mg 7%
Vitamin B2 0.097mg 0.189mg 7%
Choline 19.3mg 4%
Copper 0.168mg 0.13mg 4%
Zinc 0.84mg 0.53mg 3%
Selenium 1µg 2%
Polyunsaturated fat 0.535g 0.165g 2%
Calcium 86mg 99mg 1%
Fats 1.2g 0.39g 1%
Net carbs 53.5g 1.43g N/A
Sugar 0.42g N/A
Fiber 2.2g 2.2g 0%
Saturated fat 0.166g 0.063g 0%
Monounsaturated fat 0.105g 0.01g 0%
Tryptophan 0.105mg 0.039mg 0%
Threonine 0.257mg 0.122mg 0%
Isoleucine 0.349mg 0.147mg 0%
Leucine 0.634mg 0.223mg 0%
Lysine 0.219mg 0.174mg 0%
Methionine 0.16mg 0.053mg 0%
Phenylalanine 0.446mg 0.129mg 0%
Valine 0.394mg 0.161mg 0%
Histidine 0.195mg 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita 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
14%
Pita
137%
Spinach raw
Minerals Daily Need Coverage Score
36%
Pita
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.103g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Pita
Pita is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.