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  6. Pudding vs. Spinach raw

Pudding vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between pudding and spinach raw?

  • Pudding is richer in vitamin B12, while spinach raw is higher in vitamin K, vitamin A, folate, manganese, vitamin C, iron, magnesium, vitamin E, and vitamin B6.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • Pudding has a higher glycemic index (47) than spinach raw (32).

We used Puddings, chocolate, dry mix, regular, prepared with whole milk and Spinach, raw types in this comparison.

Infographic

Pudding 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
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 PhosphorusPhosphorus +77.6%
Contains more SeleniumSelenium +270%
Contains more MagnesiumMagnesium +295%
Contains more PotassiumPotassium +272%
Contains more IronIron +697.1%
Contains more CopperCopper +17.1%
Contains more ZincZinc +10.4%
Contains less SodiumSodium -19.4%
Contains more ManganeseManganese +824.7%
~equal in Calcium ~99mg

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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
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 B5Vitamin B5 +401.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1102.6%
Contains more Vitamin EVitamin E +3283.3%
Contains more Vitamin B1Vitamin B1 +105.3%
Contains more Vitamin B2Vitamin B2 +20.4%
Contains more Vitamin B3Vitamin B3 +444.4%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +160866.7%
Contains more FolateFolate +4750%
Contains more CholineCholine +70.8%

All nutrients comparison - raw data values

Nutrient Pudding Spinach raw DV% diff.
Vitamin K 0.3µg 482.9µg 402%
Vitamin A 39µg 469µg 48%
Folate 4µg 194µg 48%
Manganese 0.097mg 0.897mg 35%
Vitamin C 0mg 28.1mg 31%
Iron 0.34mg 2.71mg 30%
Magnesium 20mg 79mg 14%
Vitamin B12 0.31µg 0µg 13%
Vitamin B6 0.03mg 0.195mg 13%
Vitamin E 0.06mg 2.03mg 13%
Potassium 150mg 558mg 12%
Saturated fat 1.81g 0.063g 8%
Vitamin D 44IU 0IU 6%
Fiber 0.8g 2.2g 6%
Vitamin D 1.1µg 0µg 6%
Carbs 19.64g 3.63g 5%
Selenium 3.7µg 1µg 5%
Vitamin B5 0.326mg 0.065mg 5%
Phosphorus 87mg 49mg 5%
Calories 120kcal 23kcal 5%
Vitamin B3 0.133mg 0.724mg 4%
Fats 3.15g 0.39g 4%
Vitamin B1 0.038mg 0.078mg 3%
Cholesterol 9mg 0mg 3%
Vitamin B2 0.157mg 0.189mg 2%
Monounsaturated fat 0.819g 0.01g 2%
Copper 0.111mg 0.13mg 2%
Protein 3.16g 2.86g 1%
Choline 11.3mg 19.3mg 1%
Caffeine 2mg 0mg 1%
Calcium 106mg 99mg 1%
Sodium 98mg 79mg 1%
Net carbs 18.84g 1.43g N/A
Sugar 11.96g 0.42g N/A
Zinc 0.48mg 0.53mg 0%
Polyunsaturated fat 0.18g 0.165g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 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 FatsFats +707.7%
Contains more CarbsCarbs +441%
Contains more WaterWater +25%
Contains more OtherOther +87%
~equal in Protein ~2.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 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 +8090%
Contains less Sat. FatSaturated fat -96.5%
~equal in Polyunsaturated fat ~0.165g

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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.