Spinach raw vs. Cereal — In-Depth Nutrition Comparison
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A recap on differences between spinach raw and cereal
- Spinach raw is higher in vitamin K, vitamin A, and magnesium, yet cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, and zinc.
- Cereal covers your daily vitamin B1 needs 518% more than spinach raw.
- The amount of sodium in spinach raw is lower.
- The glycemic index of spinach raw is lower.
Food varieties used in this article are Spinach, raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).
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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.
| Contains more MagnesiumMagnesium | +315.8% |
| Contains more CalciumCalcium | +890% |
| Contains more PotassiumPotassium | +431.4% |
| Contains less SodiumSodium | -90.1% |
| Contains more ManganeseManganese | +13.5% |
| Contains more IronIron | +1156.8% |
| Contains more ZincZinc | +1334% |
| Contains more PhosphorusPhosphorus | +57.1% |
| Contains more SeleniumSelenium | +530% |
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.
| Contains more Vitamin EVitamin E | +2437.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +37% |
| Contains more Vitamin AVitamin A | +73.6% |
| Contains more Vitamin B1Vitamin B1 | +7961.5% |
| Contains more Vitamin B2Vitamin B2 | +1947.6% |
| Contains more Vitamin B3Vitamin B3 | +3991.2% |
| Contains more Vitamin B5Vitamin B5 | +247.7% |
| Contains more Vitamin B6Vitamin B6 | +2969.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
| Contains more WaterWater | +2318% |
| Contains more ProteinProtein | +111.9% |
| Contains more FatsFats | +176.9% |
| Contains more CarbsCarbs | +2292.6% |
| Contains more OtherOther | +29.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
| Contains less Sat. FatSaturated fat | -75.8% |
| Contains more Mono. FatMonounsaturated fat | +1940% |
| Contains more Poly. FatPolyunsaturated fat | +114.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
0 g
Sucrose:
9.74 g
Glucose:
0.27 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0.09 g
Galactose:
0 g
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +13814.3% |
| Contains more GlucoseGlucose | +145.5% |
| Contains more FructoseFructose | +73.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.078mg | 6.288mg | 518% |
| Vitamin B6 | 0.195mg | 5.986mg | 445% |
| Vitamin K | 482.9µg | 0µg | 402% |
| Iron | 2.71mg | 34.06mg | 392% |
| Vitamin B2 | 0.189mg | 3.87mg | 283% |
| Vitamin B3 | 0.724mg | 29.62mg | 181% |
| Zinc | 0.53mg | 7.6mg | 64% |
| Folate | 194µg | 49% | |
| Vitamin A | 469µg | 814µg | 38% |
| Sodium | 79mg | 795mg | 31% |
| Carbs | 3.63g | 86.85g | 28% |
| Calories | 23kcal | 378kcal | 18% |
| Magnesium | 79mg | 19mg | 14% |
| Potassium | 558mg | 105mg | 13% |
| Vitamin E | 2.03mg | 0.08mg | 13% |
| Vitamin C | 28.1mg | 38.5mg | 12% |
| Selenium | 1µg | 6.3µg | 10% |
| Calcium | 99mg | 10mg | 9% |
| Protein | 2.86g | 6.06g | 6% |
| Manganese | 0.897mg | 0.79mg | 5% |
| Choline | 19.3mg | 4% | |
| Phosphorus | 49mg | 77mg | 4% |
| Vitamin B5 | 0.065mg | 0.226mg | 3% |
| Fiber | 2.2g | 1.4g | 3% |
| Copper | 0.13mg | 0.137mg | 1% |
| Polyunsaturated fat | 0.165g | 0.354g | 1% |
| Saturated fat | 0.063g | 0.26g | 1% |
| Fats | 0.39g | 1.08g | 1% |
| Net carbs | 1.43g | 85.45g | N/A |
| Sugar | 0.42g | 10.35g | N/A |
| Monounsaturated fat | 0.01g | 0.204g | 0% |
| Tryptophan | 0.039mg | 0.066mg | 0% |
| Threonine | 0.122mg | 0.241mg | 0% |
| Isoleucine | 0.147mg | 0.26mg | 0% |
| Leucine | 0.223mg | 0.767mg | 0% |
| Lysine | 0.174mg | 0.113mg | 0% |
| Methionine | 0.053mg | 0.13mg | 0% |
| Phenylalanine | 0.129mg | 0.365mg | 0% |
| Valine | 0.161mg | 0.344mg | 0% |
| Histidine | 0.064mg | 0.162mg | 0% |
| Fructose | 0.15g | 0.26g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
371%
Minerals Daily Need Coverage Score
45%
183%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 9.93g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 716mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.197g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 37)
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal is cheaper (difference - $0.2)
Which food is richer in minerals?
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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.