Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Apple pie

Spinach raw vs. Apple pie — In-Depth Nutrition Comparison

Compare

Significant differences between spinach raw and apple pie

  • The amount of vitamin A, folate, manganese, vitamin C, iron, magnesium, potassium, vitamin B6, and copper in spinach raw is higher than in apple pie.
  • Spinach raw covers your daily vitamin A needs 185% more than apple pie.
  • Apple pie has 49 times less folate than spinach raw. Spinach raw has 194µg of folate, while apple pie has 4µg.
  • Spinach raw contains less saturated fat.

Specific food types used in this comparison are Spinach, raw and Pie, apple, commercially prepared, unenriched flour.

Infographic

Spinach raw vs Apple pie 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 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more MagnesiumMagnesium +1028.6%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +758.5%
Contains more IronIron +124%
Contains more CopperCopper +182.6%
Contains more ZincZinc +231.3%
Contains more PhosphorusPhosphorus +104.2%
Contains less SodiumSodium -70.3%
Contains more ManganeseManganese +392.9%
Contains more SeleniumSelenium +∞%

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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin CVitamin C +778.1%
Contains more Vitamin AVitamin A +1517.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +19.6%
Contains more Vitamin B6Vitamin B6 +413.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4750%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +71.8%
Contains more Vitamin B3Vitamin B3 +55.1%
Contains more Vitamin B5Vitamin B5 +83.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spinach raw Apple pie DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 29µg 49%
Folate 194µg 4µg 48%
Manganese 0.897mg 0.182mg 31%
Vitamin C 28.1mg 3.2mg 28%
Iron 2.71mg 1.21mg 19%
Saturated fat 0.063g 3.797g 17%
Magnesium 79mg 7mg 17%
Fats 0.39g 11g 16%
Potassium 558mg 65mg 15%
Vitamin E 2.03mg 14%
Polyunsaturated fat 0.165g 2.198g 14%
Vitamin B6 0.195mg 0.038mg 12%
Monounsaturated fat 0.01g 4.388g 11%
Calories 23kcal 237kcal 11%
Carbs 3.63g 34g 10%
Calcium 99mg 11mg 9%
Copper 0.13mg 0.046mg 9%
Sodium 79mg 266mg 8%
Vitamin B1 0.078mg 0.134mg 5%
Phosphorus 49mg 24mg 4%
Choline 19.3mg 4%
Zinc 0.53mg 0.16mg 3%
Vitamin B2 0.189mg 0.158mg 2%
Vitamin B3 0.724mg 1.123mg 2%
Protein 2.86g 1.9g 2%
Selenium 1µg 2%
Fiber 2.2g 1.6g 2%
Vitamin B5 0.065mg 0.119mg 1%
Net carbs 1.43g 32.4g N/A
Sugar 0.42g N/A
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.039mg 0.026mg 0%
Threonine 0.122mg 0.054mg 0%
Isoleucine 0.147mg 0.073mg 0%
Leucine 0.223mg 0.129mg 0%
Lysine 0.174mg 0.07mg 0%
Methionine 0.053mg 0.032mg 0%
Phenylalanine 0.129mg 0.088mg 0%
Valine 0.161mg 0.084mg 0%
Histidine 0.064mg 0.038mg 0%
Fructose 0.15g 0%

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
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more ProteinProtein +50.5%
Contains more WaterWater +75.1%
Contains more OtherOther +91.1%
Contains more FatsFats +2720.5%
Contains more CarbsCarbs +836.6%

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
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +43780%
Contains more Poly. FatPolyunsaturated fat +1232.1%

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. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.