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  6. Spinach raw vs. Caramel

Spinach raw vs. Caramel — In-Depth Nutrition Comparison

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Differences between spinach raw and caramel

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, and copper, while caramel has more vitamin B12.
  • Spinach raw's daily need coverage for vitamin K is 401% higher.
  • Caramel contains 223 times less vitamin A than spinach raw. Spinach raw contains 9377IU of vitamin A, while caramel contains 42IU.
  • The amount of saturated fat in spinach raw is lower.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of caramel is 65.

The food types used in this comparison are Spinach, raw and Candies, caramels.

Infographic

Spinach raw vs Caramel 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 12% 41% 19% 5.3% 6% 12% 49% 32% 1.4% 9.8%
Contains more MagnesiumMagnesium +364.7%
Contains more PotassiumPotassium +160.7%
Contains more IronIron +1835.7%
Contains more CopperCopper +622.2%
Contains more ZincZinc +20.5%
Contains less SodiumSodium -67.8%
Contains more ManganeseManganese +8054.5%
Contains more CalciumCalcium +39.4%
Contains more PhosphorusPhosphorus +132.7%
Contains more SeleniumSelenium +80%

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 1.3% 4% 9.2% 0% 26% 59% 2.8% 37% 13% 38% 4.5% 3% 4.4%
Contains more Vitamin CVitamin C +6925%
Contains more Vitamin AVitamin A +3808.3%
Contains more Vitamin EVitamin E +341.3%
Contains more Vitamin B3Vitamin B3 +389.2%
Contains more Vitamin B6Vitamin B6 +248.2%
Contains more Vitamin KVitamin K +26727.8%
Contains more FolateFolate +4750%
Contains more CholineCholine +141.3%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin B2Vitamin B2 +35.4%
Contains more Vitamin B5Vitamin B5 +853.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Caramel DV% diff.
Vitamin K 482.9µg 1.8µg 401%
Vitamin A 469µg 12µg 51%
Folate 194µg 4µg 48%
Manganese 0.897mg 0.011mg 39%
Iron 2.71mg 0.14mg 32%
Vitamin C 28.1mg 0.4mg 31%
Carbs 3.63g 77g 24%
Polyunsaturated fat 0.165g 3.478g 22%
Calories 23kcal 382kcal 18%
Magnesium 79mg 17mg 15%
Vitamin B12 0µg 0.3µg 13%
Fats 0.39g 8.1g 12%
Copper 0.13mg 0.018mg 12%
Saturated fat 0.063g 2.476g 11%
Vitamin B5 0.065mg 0.62mg 11%
Vitamin B6 0.195mg 0.056mg 11%
Potassium 558mg 214mg 10%
Vitamin E 2.03mg 0.46mg 10%
Fiber 2.2g 0g 9%
Phosphorus 49mg 114mg 9%
Sodium 79mg 245mg 7%
Vitamin B2 0.189mg 0.256mg 5%
Calcium 99mg 138mg 4%
Monounsaturated fat 0.01g 1.542g 4%
Vitamin B3 0.724mg 0.148mg 4%
Protein 2.86g 4.6g 3%
Choline 19.3mg 8mg 2%
Vitamin B1 0.078mg 0.103mg 2%
Cholesterol 0mg 7mg 2%
Selenium 1µg 1.8µg 1%
Zinc 0.53mg 0.44mg 1%
Net carbs 1.43g 77g N/A
Sugar 0.42g 65.5g N/A
Tryptophan 0.039mg 0.06mg 0%
Threonine 0.122mg 0.192mg 0%
Isoleucine 0.147mg 0.258mg 0%
Leucine 0.223mg 0.417mg 0%
Lysine 0.174mg 0.338mg 0%
Methionine 0.053mg 0.107mg 0%
Phenylalanine 0.129mg 0.205mg 0%
Valine 0.161mg 0.285mg 0%
Histidine 0.064mg 0.115mg 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
5% 8% 77% 9% 2%
Protein: 4.6 g
Fats: 8.1 g
Carbs: 77 g
Water: 8.5 g
Other: 1.8 g
Contains more WaterWater +975.3%
Contains more ProteinProtein +60.8%
Contains more FatsFats +1976.9%
Contains more CarbsCarbs +2021.2%
~equal in Other ~1.8g

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
33% 21% 46%
Saturated fat: Sat. Fat 2.476 g
Monounsaturated fat: Mono. Fat 1.542 g
Polyunsaturated fat: Poly. Fat 3.478 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +15320%
Contains more Poly. FatPolyunsaturated fat +2007.9%

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. Caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167974/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.