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  6. Spinach raw vs. Bologna sausage

Spinach raw vs. Bologna sausage — In-Depth Nutrition Comparison

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What are the differences between spinach raw and bologna sausage?

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, vitamin C, and iron, yet bologna sausage is higher in vitamin B12 and vitamin B1.
  • Spinach raw's daily need coverage for vitamin K is 402% more.
  • The amount of sodium in spinach raw is lower.
  • The glycemic index of bologna sausage is lower.

We used Spinach, raw and Bologna, pork types in this article.

Infographic

Spinach raw vs Bologna sausage 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 10% 3.3% 25% 29% 27% 55% 60% 118% 4.7% 69%
Contains more MagnesiumMagnesium +464.3%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +98.6%
Contains more IronIron +251.9%
Contains more CopperCopper +62.5%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +2391.7%
Contains more ZincZinc +283%
Contains more PhosphorusPhosphorus +183.7%
Contains more SeleniumSelenium +1170%

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% 0% 5.2% 21% 131% 36% 73% 43% 62% 116% 0.75% 3.8% 30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +680.8%
Contains more Vitamin B2Vitamin B2 +20.4%
Contains more Vitamin KVitamin K +160866.7%
Contains more FolateFolate +3780%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +570.5%
Contains more Vitamin B3Vitamin B3 +438.7%
Contains more Vitamin B5Vitamin B5 +1007.7%
Contains more Vitamin B6Vitamin B6 +38.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +181.9%

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
15% 20% 61% 4%
Protein: 15.3 g
Fats: 19.87 g
Carbs: 0.73 g
Water: 60.6 g
Other: 3.5 g
Contains more CarbsCarbs +397.3%
Contains more WaterWater +50.8%
Contains more ProteinProtein +435%
Contains more FatsFats +4994.9%
Contains more OtherOther +103.5%

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% 52% 11%
Saturated fat: Sat. Fat 6.839 g
Monounsaturated fat: Mono. Fat 9.732 g
Polyunsaturated fat: Poly. Fat 2.107 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +97220%
Contains more Poly. FatPolyunsaturated fat +1177%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Bologna sausage
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Bologna sausage DV% diff.
Vitamin K 482.9µg 0.3µg 402%
Vitamin A 469µg 0µg 52%
Folate 194µg 5µg 47%
Vitamin B12 0µg 0.93µg 39%
Manganese 0.897mg 0.036mg 37%
Vitamin B1 0.078mg 0.523mg 37%
Sodium 79mg 907mg 36%
Vitamin C 28.1mg 0mg 31%
Saturated fat 0.063g 6.839g 31%
Fats 0.39g 19.87g 30%
Protein 2.86g 15.3g 25%
Iron 2.71mg 0.77mg 24%
Monounsaturated fat 0.01g 9.732g 24%
Selenium 1µg 12.7µg 21%
Vitamin B3 0.724mg 3.9mg 20%
Cholesterol 0mg 59mg 20%
Magnesium 79mg 14mg 15%
Zinc 0.53mg 2.03mg 14%
Vitamin B5 0.065mg 0.72mg 13%
Phosphorus 49mg 139mg 13%
Polyunsaturated fat 0.165g 2.107g 13%
Vitamin E 2.03mg 0.26mg 12%
Calories 23kcal 247kcal 11%
Fiber 2.2g 0g 9%
Calcium 99mg 11mg 9%
Potassium 558mg 281mg 8%
Vitamin D 0µg 1.4µg 7%
Vitamin D 0IU 56IU 7%
Copper 0.13mg 0.08mg 6%
Vitamin B6 0.195mg 0.27mg 6%
Choline 19.3mg 54.4mg 6%
Vitamin B2 0.189mg 0.157mg 2%
Carbs 3.63g 0.73g 1%
Net carbs 1.43g 0.73g N/A
Sugar 0.42g 0g N/A
Tryptophan 0.039mg 0.149mg 0%
Threonine 0.122mg 0.641mg 0%
Isoleucine 0.147mg 0.663mg 0%
Leucine 0.223mg 1.168mg 0%
Lysine 0.174mg 1.204mg 0%
Methionine 0.053mg 0.412mg 0%
Phenylalanine 0.129mg 0.585mg 0%
Valine 0.161mg 0.737mg 0%
Histidine 0.064mg 0.482mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Bologna sausage
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
137%
Spinach raw
40%
Bologna sausage
Minerals Daily Need Coverage Score
45%
Spinach raw
40%
Bologna sausage

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 828mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 6.776g)
Which food is lower in Sugar?
Bologna sausage
Bologna sausage is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Bologna sausage
Bologna sausage is lower in glycemic index (difference - 32)
Which food is cheaper?
Bologna sausage
Bologna sausage 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.
Which food is richer in vitamins?
?
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Bologna sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173856/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.