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  6. Spinach raw vs. Wheat Bread

Spinach raw vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between spinach raw and wheat Bread

  • Spinach raw has more vitamin K, vitamin A, vitamin C, and folate; however, wheat Bread has more selenium, vitamin B3, vitamin B1, manganese, and phosphorus.
  • Spinach raw's daily need coverage for vitamin K is 398% more.
  • Spinach raw is lower in sodium.
  • Wheat Bread has a higher glycemic index than spinach raw.

The food varieties used in the comparison are Spinach, raw and Bread, wheat, toasted.

Infographic

Spinach raw vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +33.9%
Contains more PotassiumPotassium +150.2%
Contains less SodiumSodium -86.9%
Contains more CalciumCalcium +66.7%
Contains more IronIron +50.9%
Contains more CopperCopper +52.3%
Contains more ZincZinc +177.4%
Contains more PhosphorusPhosphorus +283.7%
Contains more ManganeseManganese +53.5%
Contains more SeleniumSelenium +3240%

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% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +13950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +745.8%
Contains more Vitamin B6Vitamin B6 +27.5%
Contains more Vitamin KVitamin K +8371.9%
Contains more FolateFolate +125.6%
Contains more Vitamin B1Vitamin B1 +462.8%
Contains more Vitamin B2Vitamin B2 +102.1%
Contains more Vitamin B3Vitamin B3 +763.3%
Contains more Vitamin B5Vitamin B5 +601.5%
Contains more CholineCholine +14.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Wheat Bread DV% diff.
Vitamin K 482.9µg 5.7µg 398%
Selenium 1µg 33.4µg 59%
Vitamin A 469µg 0µg 52%
Vitamin B3 0.724mg 6.25mg 35%
Vitamin C 28.1mg 0.2mg 31%
Vitamin B1 0.078mg 0.439mg 30%
Folate 194µg 86µg 27%
Sodium 79mg 601mg 23%
Manganese 0.897mg 1.377mg 21%
Phosphorus 49mg 188mg 20%
Protein 2.86g 12.96g 20%
Carbs 3.63g 55.77g 17%
Iron 2.71mg 4.09mg 17%
Calories 23kcal 313kcal 15%
Vitamin B2 0.189mg 0.382mg 15%
Vitamin E 2.03mg 0.24mg 12%
Fiber 2.2g 4.7g 10%
Polyunsaturated fat 0.165g 1.72g 10%
Potassium 558mg 223mg 10%
Zinc 0.53mg 1.47mg 9%
Vitamin B5 0.065mg 0.456mg 8%
Copper 0.13mg 0.198mg 8%
Calcium 99mg 165mg 7%
Fats 0.39g 4.27g 6%
Magnesium 79mg 59mg 5%
Saturated fat 0.063g 0.989g 4%
Vitamin B6 0.195mg 0.153mg 3%
Monounsaturated fat 0.01g 1.019g 3%
Choline 19.3mg 22.1mg 1%
Net carbs 1.43g 51.07g N/A
Sugar 0.42g 6.42g N/A
Tryptophan 0.039mg 0.092mg 0%
Threonine 0.122mg 0.299mg 0%
Isoleucine 0.147mg 0.258mg 0%
Leucine 0.223mg 0.461mg 0%
Lysine 0.174mg 0.215mg 0%
Methionine 0.053mg 0.105mg 0%
Phenylalanine 0.129mg 0.315mg 0%
Valine 0.161mg 0.31mg 0%
Histidine 0.064mg 0.15mg 0%
Fructose 0.15g 0%
Omega-3 - ALA 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +277.2%
Contains more ProteinProtein +353.1%
Contains more FatsFats +994.9%
Contains more CarbsCarbs +1436.4%
Contains more OtherOther +61%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +10090%
Contains more Poly. FatPolyunsaturated fat +942.4%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.