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% |
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% |
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