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  6. Spinach raw vs. American cheese

Spinach raw vs. American cheese — In-Depth Nutrition Comparison

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Significant differences between spinach raw and American cheese

  • Spinach raw has more vitamin K, vitamin A, folate, and manganese; however, American cheese is richer in calcium, phosphorus, vitamin B12, and selenium.
  • Spinach raw covers your daily vitamin K needs 400% more than American cheese.
  • American cheese has 24 times less folate than spinach raw. Spinach raw has 194µg of folate, while American cheese has 8µg.
  • Spinach raw contains less sodium.

Specific food types used in this comparison are Spinach, raw and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Spinach raw vs American cheese 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +203.8%
Contains more PotassiumPotassium +322.7%
Contains more IronIron +330.2%
Contains more CopperCopper +182.6%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +2087.8%
Contains more CalciumCalcium +955.6%
Contains more ZincZinc +369.8%
Contains more PhosphorusPhosphorus +1208.2%
Contains more SeleniumSelenium +1920%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +87.6%
Contains more Vitamin EVitamin E +153.8%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B3Vitamin B3 +852.6%
Contains more Vitamin B6Vitamin B6 +261.1%
Contains more Vitamin KVitamin K +18473.1%
Contains more FolateFolate +2325%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B5Vitamin B5 +520%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +87.6%

All nutrients comparison - raw data values

Nutrient Spinach raw American cheese DV% diff.
Vitamin K 482.9µg 2.6µg 400%
Calcium 99mg 1045mg 95%
Phosphorus 49mg 641mg 85%
Saturated fat 0.063g 18.057g 82%
Sodium 79mg 1671mg 69%
Vitamin B12 0µg 1.5µg 63%
Fats 0.39g 31.79g 48%
Folate 194µg 8µg 47%
Manganese 0.897mg 0.041mg 37%
Selenium 1µg 20.2µg 35%
Cholesterol 0mg 100mg 33%
Vitamin C 28.1mg 0mg 31%
Protein 2.86g 18.13g 31%
Iron 2.71mg 0.63mg 26%
Vitamin A 469µg 250µg 24%
Monounsaturated fat 0.01g 8.236g 21%
Zinc 0.53mg 2.49mg 18%
Calories 23kcal 371kcal 17%
Magnesium 79mg 26mg 13%
Potassium 558mg 132mg 13%
Vitamin B6 0.195mg 0.054mg 11%
Copper 0.13mg 0.046mg 9%
Fiber 2.2g 0g 9%
Vitamin E 2.03mg 0.8mg 8%
Vitamin B5 0.065mg 0.403mg 7%
Polyunsaturated fat 0.165g 1.286g 7%
Vitamin B1 0.078mg 0.015mg 5%
Vitamin B3 0.724mg 0.076mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin B2 0.189mg 0.234mg 3%
Vitamin D 0IU 23IU 3%
Choline 19.3mg 36.2mg 3%
Net carbs 1.43g 3.7g N/A
Carbs 3.63g 3.7g 0%
Sugar 0.42g 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.039mg 0.232mg 0%
Threonine 0.122mg 0.772mg 0%
Isoleucine 0.147mg 0.938mg 0%
Leucine 0.223mg 1.716mg 0%
Lysine 0.174mg 1.516mg 0%
Methionine 0.053mg 0.475mg 0%
Phenylalanine 0.129mg 0.939mg 0%
Valine 0.161mg 1.187mg 0%
Histidine 0.064mg 0.546mg 0%
Fructose 0.15g 0g 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more WaterWater +130.7%
Contains more ProteinProtein +533.9%
Contains more FatsFats +8051.3%
Contains more OtherOther +293.6%
~equal in Carbs ~3.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +82260%
Contains more Poly. FatPolyunsaturated fat +679.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g
~equal in Galactose ~0.11g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.