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  6. Spinach raw vs. Apple strudel

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

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Differences between spinach raw and apple strudel

  • Apple strudel contains less vitamin K, vitamin A, folate, manganese, vitamin C, iron, magnesium, vitamin B2, potassium, and vitamin B6 than spinach raw.
  • Spinach raw's daily need coverage for vitamin K is 400% higher.
  • Apple strudel contains 313 times less vitamin A than spinach raw. Spinach raw contains 9377IU of vitamin A, while apple strudel contains 30IU.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of apple strudel is 59.

The food types used in this comparison are Spinach, raw and Strudel, apple.

Infographic

Spinach raw vs Apple strudel 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 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +777.8%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +274.5%
Contains more IronIron +545.2%
Contains more CopperCopper +333.3%
Contains more ZincZinc +178.9%
Contains more PhosphorusPhosphorus +48.5%
Contains less SodiumSodium -41.5%
Contains more ManganeseManganese +372.1%
Contains more SeleniumSelenium +510%

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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +1552.9%
Contains more Vitamin AVitamin A +7716.7%
Contains more Vitamin EVitamin E +43%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +656%
Contains more Vitamin B3Vitamin B3 +119.4%
Contains more Vitamin B6Vitamin B6 +323.9%
Contains more Vitamin KVitamin K +16551.7%
Contains more FolateFolate +592.9%
Contains more Vitamin B5Vitamin B5 +315.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~17.4mg

All nutrients comparison - raw data values

Nutrient Spinach raw Apple strudel DV% diff.
Vitamin K 482.9µg 2.9µg 400%
Vitamin A 469µg 6µg 51%
Folate 194µg 28µg 42%
Polyunsaturated fat 0.165g 5.315g 34%
Manganese 0.897mg 0.19mg 31%
Iron 2.71mg 0.42mg 29%
Vitamin C 28.1mg 1.7mg 29%
Fats 0.39g 11.2g 17%
Magnesium 79mg 9mg 17%
Calories 23kcal 274kcal 13%
Vitamin B2 0.189mg 0.025mg 13%
Potassium 558mg 149mg 12%
Carbs 3.63g 41.1g 12%
Copper 0.13mg 0.03mg 11%
Vitamin B6 0.195mg 0.046mg 11%
Saturated fat 0.063g 2.044g 9%
Vitamin B12 0µg 0.22µg 9%
Selenium 1µg 6.1µg 9%
Calcium 99mg 15mg 8%
Monounsaturated fat 0.01g 3.267g 8%
Lysine 0.174mg 153mg 7%
Vitamin B5 0.065mg 0.27mg 4%
Vitamin E 2.03mg 1.42mg 4%
Vitamin B1 0.078mg 0.04mg 3%
Zinc 0.53mg 0.19mg 3%
Vitamin B3 0.724mg 0.33mg 2%
Sodium 79mg 135mg 2%
Phosphorus 49mg 33mg 2%
Cholesterol 0mg 6mg 2%
Protein 2.86g 3.3g 1%
Net carbs 1.43g 38.9g N/A
Sugar 0.42g 25.75g N/A
Fiber 2.2g 2.2g 0%
Choline 19.3mg 17.4mg 0%
Tryptophan 0.039mg 0.039mg 0%
Threonine 0.122mg 0.119mg 0%
Isoleucine 0.147mg 0.147mg 0%
Leucine 0.223mg 0.257mg 0%
Methionine 0.053mg 0.067mg 0%
Phenylalanine 0.129mg 0.151mg 0%
Valine 0.161mg 0.164mg 0%
Histidine 0.064mg 0.076mg 0%
Fructose 0.15g 0%
Omega-3 - DHA 0g 0.001g 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
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more WaterWater +110.1%
Contains more OtherOther +91.1%
Contains more ProteinProtein +15.4%
Contains more FatsFats +2771.8%
Contains more CarbsCarbs +1032.2%

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
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +32570%
Contains more Poly. FatPolyunsaturated fat +3121.2%

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 strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.