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  6. Potato chips vs. Spinach raw

Potato chips vs. Spinach raw — In-Depth Nutrition Comparison

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How are potato chips and spinach raw different?

  • Potato chips are richer in vitamin E, vitamin B6, potassium, copper, and vitamin B3, while spinach raw is higher in vitamin K, vitamin A, folate, and manganese.
  • Spinach raw covers your daily need for vitamin K, 384% more than potato chips.
  • Potato chips contain 174 times more saturated fat than spinach raw. Potato chips contain 10.96g of saturated fat, while spinach raw contains 0.063g.
  • Potato chips have a higher glycemic index (56) than spinach raw (32).

Snacks, potato chips, plain, unsalted and Spinach, raw types were used in this article.

Infographic

Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
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 PotassiumPotassium +128.5%
Contains more CopperCopper +135.4%
Contains more ZincZinc +105.7%
Contains more PhosphorusPhosphorus +236.7%
Contains less SodiumSodium -89.9%
Contains more SeleniumSelenium +710%
Contains more MagnesiumMagnesium +17.9%
Contains more CalciumCalcium +312.5%
Contains more IronIron +66.3%
Contains more ManganeseManganese +103.9%

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
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 EVitamin E +348.8%
Contains more Vitamin B1Vitamin B1 +114.1%
Contains more Vitamin B3Vitamin B3 +428.6%
Contains more Vitamin B5Vitamin B5 +518.5%
Contains more Vitamin B6Vitamin B6 +238.5%
Contains more CholineCholine +94.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +2085.1%
Contains more FolateFolate +331.1%
~equal in Vitamin C ~28.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.189mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato chips Spinach raw DV% diff.
Vitamin K 22.1µg 482.9µg 384%
Polyunsaturated fat 12.17g 0.165g 80%
Fats 34.6g 0.39g 53%
Vitamin A 0µg 469µg 52%
Saturated fat 10.96g 0.063g 50%
Vitamin E 9.11mg 2.03mg 47%
Folate 45µg 194µg 37%
Vitamin B6 0.66mg 0.195mg 36%
Calories 536kcal 23kcal 26%
Monounsaturated fat 9.84g 0.01g 25%
Histidine 153mg 0.064mg 22%
Potassium 1275mg 558mg 21%
Copper 0.306mg 0.13mg 20%
Manganese 0.44mg 0.897mg 20%
Vitamin B3 3.827mg 0.724mg 19%
Phosphorus 165mg 49mg 17%
Carbs 52.9g 3.63g 16%
Iron 1.63mg 2.71mg 14%
Selenium 8.1µg 1µg 13%
Fiber 4.8g 2.2g 10%
Calcium 24mg 99mg 8%
Protein 7g 2.86g 8%
Vitamin B1 0.167mg 0.078mg 7%
Vitamin B5 0.402mg 0.065mg 7%
Zinc 1.09mg 0.53mg 5%
Vitamin C 31.1mg 28.1mg 3%
Sodium 8mg 79mg 3%
Choline 37.5mg 19.3mg 3%
Magnesium 67mg 79mg 3%
Vitamin B2 0.197mg 0.189mg 1%
Net carbs 48.1g 1.43g N/A
Sugar 0.22g 0.42g N/A
Tryptophan 0.108mg 0.039mg 0%
Threonine 0.253mg 0.122mg 0%
Isoleucine 0.283mg 0.147mg 0%
Leucine 0.419mg 0.223mg 0%
Lysine 0.424mg 0.174mg 0%
Methionine 0.11mg 0.053mg 0%
Phenylalanine 0.31mg 0.129mg 0%
Valine 0.392mg 0.161mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 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 +144.8%
Contains more FatsFats +8771.8%
Contains more CarbsCarbs +1357.3%
Contains more OtherOther +109.3%
Contains more WaterWater +4710.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 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 +98300%
Contains more Poly. FatPolyunsaturated fat +7275.8%
Contains less Sat. FatSaturated fat -99.4%

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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.