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  6. Spinach raw vs. Biscuit

Spinach raw vs. Biscuit — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and biscuits

  • Spinach raw has more vitamin A, folate, vitamin C, manganese, and magnesium; however, biscuits are higher in selenium, vitamin B1, and phosphorus.
  • Spinach raw covers your daily need for vitamin A, 186% more than biscuits.
  • Spinach raw has 141 times more vitamin C than biscuits. While spinach raw has 28.1mg of vitamin C, biscuits have only 0.2mg.
  • Spinach raw has less sodium.
  • The glycemic index of biscuits is higher.

These are the specific foods used in this comparison Spinach, raw and Biscuits, plain or buttermilk, prepared from recipe.

Infographic

Spinach raw vs Biscuit 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 13% 71% 11% 109% 27% 15% 70% 76% 49% 106%
Contains more MagnesiumMagnesium +338.9%
Contains more PotassiumPotassium +361.2%
Contains more CopperCopper +58.5%
Contains less SodiumSodium -86.4%
Contains more ManganeseManganese +137.3%
Contains more CalciumCalcium +137.4%
Contains more PhosphorusPhosphorus +234.7%
Contains more SeleniumSelenium +1850%
~equal in Iron ~2.9mg
~equal in Zinc ~0.54mg

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 0.67% 0% 0% 0% 89% 72% 55% 17% 8.1% 10% 0% 46% 0%
Contains more Vitamin CVitamin C +13950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +457.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +218%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +356.4%
Contains more Vitamin B2Vitamin B2 +64%
Contains more Vitamin B3Vitamin B3 +307.3%
Contains more Vitamin B5Vitamin B5 +338.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spinach raw Biscuit DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 52%
Selenium 1µg 19.5µg 34%
Folate 194µg 61µg 33%
Vitamin C 28.1mg 0.2mg 31%
Polyunsaturated fat 0.165g 4.163g 27%
Fats 0.39g 16.3g 24%
Vitamin B1 0.078mg 0.356mg 23%
Manganese 0.897mg 0.378mg 23%
Sodium 79mg 580mg 22%
Saturated fat 0.063g 4.324g 19%
Monounsaturated fat 0.01g 6.93g 17%
Calories 23kcal 353kcal 17%
Phosphorus 49mg 164mg 16%
Magnesium 79mg 18mg 15%
Vitamin B3 0.724mg 2.949mg 14%
Carbs 3.63g 44.6g 14%
Calcium 99mg 235mg 14%
Vitamin E 2.03mg 14%
Potassium 558mg 121mg 13%
Vitamin B6 0.195mg 0.035mg 12%
Vitamin B2 0.189mg 0.31mg 9%
Protein 2.86g 7g 8%
Copper 0.13mg 0.082mg 5%
Vitamin B5 0.065mg 0.285mg 4%
Choline 19.3mg 4%
Vitamin B12 0µg 0.08µg 3%
Fiber 2.2g 1.5g 3%
Iron 2.71mg 2.9mg 2%
Cholesterol 0mg 3mg 1%
Net carbs 1.43g 43.1g N/A
Sugar 0.42g 2.18g N/A
Zinc 0.53mg 0.54mg 0%
Tryptophan 0.039mg 0.087mg 0%
Threonine 0.122mg 0.211mg 0%
Isoleucine 0.147mg 0.273mg 0%
Leucine 0.223mg 0.514mg 0%
Lysine 0.174mg 0.226mg 0%
Methionine 0.053mg 0.132mg 0%
Phenylalanine 0.129mg 0.347mg 0%
Valine 0.161mg 0.313mg 0%
Histidine 0.064mg 0.161mg 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
7% 16% 45% 29% 3%
Protein: 7 g
Fats: 16.3 g
Carbs: 44.6 g
Water: 28.9 g
Other: 3.2 g
Contains more WaterWater +216.3%
Contains more ProteinProtein +144.8%
Contains more FatsFats +4079.5%
Contains more CarbsCarbs +1128.7%
Contains more OtherOther +86%

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
28% 45% 27%
Saturated fat: Sat. Fat 4.324 g
Monounsaturated fat: Mono. Fat 6.93 g
Polyunsaturated fat: Poly. Fat 4.163 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +69200%
Contains more Poly. FatPolyunsaturated fat +2423%

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. Biscuit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172670/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.