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  6. Spinach raw vs. Butter cookie

Spinach raw vs. Butter cookie — In-Depth Nutrition Comparison

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Important differences between spinach raw and butter cookie

  • Spinach raw has more vitamin K, vitamin A, manganese, vitamin C, folate, and magnesium; however, butter cookie has more vitamin B1 and vitamin B3.
  • Spinach raw's daily need coverage for vitamin K is 401% more.
  • Spinach raw is lower in saturated fat.
  • Butter cookie has a higher glycemic index than spinach raw.

The food varieties used in the comparison are Spinach, raw and Cookies, butter, commercially prepared, enriched.

Infographic

Spinach raw vs Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +241.4%
Contains more PotassiumPotassium +402.7%
Contains more IronIron +22.1%
Contains more ZincZinc +39.5%
Contains less SodiumSodium -72%
Contains more ManganeseManganese +427.6%
Contains more CopperCopper +53.8%
Contains more PhosphorusPhosphorus +108.2%
Contains more SeleniumSelenium +740%

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +184.2%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B6Vitamin B6 +441.7%
Contains more Vitamin KVitamin K +28305.9%
Contains more FolateFolate +155.3%
Contains more CholineCholine +196.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +374.4%
Contains more Vitamin B2Vitamin B2 +77.2%
Contains more Vitamin B3Vitamin B3 +340.6%
Contains more Vitamin B5Vitamin B5 +650.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Spinach raw Butter cookie DV% diff.
Vitamin K 482.9µg 1.7µg 401%
Saturated fat 0.063g 11.051g 50%
Cholesterol 0mg 117mg 39%
Vitamin A 469µg 165µg 34%
Manganese 0.897mg 0.17mg 32%
Vitamin C 28.1mg 0mg 31%
Folate 194µg 76µg 30%
Fats 0.39g 18.8g 28%
Vitamin B1 0.078mg 0.37mg 24%
Calories 23kcal 467kcal 22%
Carbs 3.63g 68.9g 22%
Magnesium 79mg 12mg 16%
Vitamin B12 0µg 0.36µg 15%
Vitamin B3 0.724mg 3.19mg 15%
Monounsaturated fat 0.01g 5.522g 14%
Selenium 1µg 8.4µg 13%
Potassium 558mg 111mg 13%
Vitamin B6 0.195mg 0.036mg 12%
Vitamin B2 0.189mg 0.335mg 11%
Vitamin E 2.03mg 0.58mg 10%
Sodium 79mg 282mg 9%
Phosphorus 49mg 102mg 8%
Copper 0.13mg 0.2mg 8%
Vitamin B5 0.065mg 0.488mg 8%
Calcium 99mg 29mg 7%
Protein 2.86g 6.1g 6%
Iron 2.71mg 2.22mg 6%
Fiber 2.2g 0.8g 6%
Polyunsaturated fat 0.165g 0.982g 5%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Choline 19.3mg 6.5mg 2%
Zinc 0.53mg 0.38mg 1%
Net carbs 1.43g 68.1g N/A
Sugar 0.42g 20.24g N/A
Tryptophan 0.039mg 0.084mg 0%
Threonine 0.122mg 0.215mg 0%
Isoleucine 0.147mg 0.277mg 0%
Leucine 0.223mg 0.471mg 0%
Lysine 0.174mg 0.308mg 0%
Methionine 0.053mg 0.131mg 0%
Phenylalanine 0.129mg 0.299mg 0%
Valine 0.161mg 0.315mg 0%
Histidine 0.064mg 0.136mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g 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
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more WaterWater +1887%
Contains more ProteinProtein +113.3%
Contains more FatsFats +4720.5%
Contains more CarbsCarbs +1798.1%
~equal in Other ~1.6g

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +55120%
Contains more Poly. FatPolyunsaturated fat +495.2%

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.