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Rice pudding vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on differences between rice pudding and spinach raw

  • Rice pudding is higher in vitamin B12, yet spinach raw is higher in vitamin A, folate, manganese, vitamin C, iron, magnesium, potassium, copper, and vitamin B6.
  • Spinach raw covers your daily vitamin A needs 184% more than rice pudding.
  • The glycemic index of spinach raw is lower.

Food varieties used in this article are Puddings, rice, dry mix, prepared with 2% milk and Spinach, raw.

Infographic

Rice 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
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 +90%
Contains more MagnesiumMagnesium +507.7%
Contains more PotassiumPotassium +329.2%
Contains more IronIron +632.4%
Contains more CopperCopper +622.2%
Contains more ZincZinc +39.5%
Contains less SodiumSodium -27.5%
Contains more ManganeseManganese +1473.7%
~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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 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 DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +343.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +3914.3%
Contains more Vitamin AVitamin A +919.6%
Contains more Vitamin B2Vitamin B2 +34%
Contains more Vitamin B3Vitamin B3 +63.4%
Contains more Vitamin B6Vitamin B6 +457.1%
Contains more FolateFolate +4750%
~equal in Vitamin B1 ~0.078mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 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 +15%
Contains more FatsFats +317.9%
Contains more CarbsCarbs +473.3%
Contains more WaterWater +24.5%
Contains more OtherOther +104.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 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 +4310%
Contains less Sat. FatSaturated fat -93.5%
Contains more Poly. FatPolyunsaturated fat +175%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice pudding Spinach raw
Lower in Cholesterol ok
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rice pudding Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Folate 4µg 194µg 48%
Vitamin A 46µg 469µg 47%
Manganese 0.057mg 0.897mg 37%
Vitamin C 0.7mg 28.1mg 30%
Iron 0.37mg 2.71mg 29%
Magnesium 13mg 79mg 16%
Vitamin E 2.03mg 14%
Potassium 130mg 558mg 13%
Copper 0.018mg 0.13mg 12%
Vitamin B6 0.035mg 0.195mg 12%
Vitamin B12 0.24µg 0µg 10%
Fiber 0.1g 2.2g 8%
Carbs 20.81g 3.63g 6%
Phosphorus 87mg 49mg 5%
Vitamin D 0.8µg 0µg 4%
Calories 111kcal 23kcal 4%
Vitamin B5 0.288mg 0.065mg 4%
Vitamin B2 0.141mg 0.189mg 4%
Vitamin D 34IU 0IU 4%
Choline 19.3mg 4%
Saturated fat 0.967g 0.063g 4%
Vitamin B3 0.443mg 0.724mg 2%
Selenium 1.9µg 1µg 2%
Fats 1.63g 0.39g 2%
Cholesterol 6mg 0mg 2%
Polyunsaturated fat 0.06g 0.165g 1%
Protein 3.29g 2.86g 1%
Sodium 109mg 79mg 1%
Zinc 0.38mg 0.53mg 1%
Calcium 105mg 99mg 1%
Monounsaturated fat 0.441g 0.01g 1%
Net carbs 20.71g 1.43g N/A
Sugar 0.42g N/A
Vitamin B1 0.075mg 0.078mg 0%
Tryptophan 0.039mg 0.039mg 0%
Threonine 0.126mg 0.122mg 0%
Isoleucine 0.169mg 0.147mg 0%
Leucine 0.273mg 0.223mg 0%
Lysine 0.221mg 0.174mg 0%
Methionine 0.07mg 0.053mg 0%
Phenylalanine 0.135mg 0.129mg 0%
Valine 0.187mg 0.161mg 0%
Histidine 0.075mg 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice pudding 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
11%
Rice pudding
137%
Spinach raw
Minerals Daily Need Coverage Score
15%
Rice pudding
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.904g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Rice pudding
Rice pudding is cheaper (difference - $0.2)
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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.