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  6. Pork chop vs. Spinach raw

Pork chop vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between pork chop and spinach raw?

  • Pork chop is higher in selenium, vitamin B3, vitamin B1, 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 402% more.
  • The glycemic index of pork chop is lower.

We used Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled and Spinach, raw types in this article.

Infographic

Pork chop 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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
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 ZincZinc +494.3%
Contains more PhosphorusPhosphorus +391.8%
Contains more SeleniumSelenium +3540%
Contains more MagnesiumMagnesium +295%
Contains more CalciumCalcium +76.8%
Contains more PotassiumPotassium +77.1%
Contains more IronIron +211.5%
Contains more CopperCopper +23.8%
Contains more ManganeseManganese +8870%
~equal in Sodium ~79mg

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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
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 B1Vitamin B1 +528.2%
Contains more Vitamin B2Vitamin B2 +65.6%
Contains more Vitamin B3Vitamin B3 +994.9%
Contains more Vitamin B5Vitamin B5 +1598.5%
Contains more Vitamin B6Vitamin B6 +150.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +249.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +11625%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%

All nutrients comparison - raw data values

Nutrient Pork chop Spinach raw DV% diff.
Vitamin K 0µg 482.9µg 402%
Selenium 36.4µg 1µg 64%
Vitamin A 4µg 469µg 52%
Folate 0µg 194µg 49%
Vitamin B3 7.927mg 0.724mg 45%
Protein 23.72g 2.86g 42%
Manganese 0.01mg 0.897mg 39%
Vitamin B1 0.49mg 0.078mg 34%
Vitamin C 0mg 28.1mg 31%
Vitamin B12 0.66µg 0µg 28%
Phosphorus 241mg 49mg 27%
Cholesterol 78mg 0mg 26%
Zinc 3.15mg 0.53mg 24%
Iron 0.87mg 2.71mg 23%
Vitamin B6 0.489mg 0.195mg 23%
Fats 14.35g 0.39g 21%
Vitamin B5 1.104mg 0.065mg 21%
Saturated fat 4.339g 0.063g 19%
Magnesium 20mg 79mg 14%
Monounsaturated fat 4.887g 0.01g 12%
Polyunsaturated fat 1.894g 0.165g 12%
Vitamin E 0.21mg 2.03mg 12%
Vitamin B2 0.313mg 0.189mg 10%
Calories 231kcal 23kcal 10%
Choline 67.5mg 19.3mg 9%
Fiber 0g 2.2g 9%
Potassium 315mg 558mg 7%
Vitamin D 1µg 0µg 5%
Vitamin D 40IU 0IU 5%
Calcium 56mg 99mg 4%
Copper 0.105mg 0.13mg 3%
Carbs 0g 3.63g 1%
Net carbs 0g 1.43g N/A
Sugar 0g 0.42g N/A
Sodium 74mg 79mg 0%
Trans fat 0.066g 0g N/A
Tryptophan 0.282mg 0.039mg 0%
Threonine 1.043mg 0.122mg 0%
Isoleucine 1.123mg 0.147mg 0%
Leucine 1.952mg 0.223mg 0%
Lysine 2.109mg 0.174mg 0%
Methionine 0.65mg 0.053mg 0%
Phenylalanine 0.985mg 0.129mg 0%
Valine 1.2mg 0.161mg 0%
Histidine 0.965mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 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 +729.4%
Contains more FatsFats +3579.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +48.7%
Contains more OtherOther +258.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 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 +48770%
Contains more Poly. FatPolyunsaturated fat +1047.9%
Contains less Sat. FatSaturated fat -98.5%

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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.