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Spinach raw vs. Cheddar Cheese — In-Depth Nutrition Comparison

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What are the main differences between Spinach raw and Cheddar Cheese?

  • Spinach raw is richer in Vitamin K, Folate, Manganese, and Iron, while Cheddar Cheese is higher in Calcium, Phosphorus, Selenium, and Vitamin B12.
  • Spinach raw's daily need coverage for Vitamin K is 400% higher.
  • Cheddar Cheese has 33 times less Manganese than Spinach raw. Spinach raw has 0.897mg of Manganese, while Cheddar Cheese has 0.027mg.
  • Spinach raw is lower in Saturated Fat.

We used Spinach, raw and Cheese, cheddar types in this comparison.

Infographic

Spinach raw vs Cheddar Cheese 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.
Contains more Iron +1835.7%
Contains more Magnesium +192.6%
Contains more Potassium +634.2%
Contains less Sodium -87.9%
Contains more Copper +333.3%
Contains more Manganese +3222.2%
Contains more Calcium +617.2%
Contains more Phosphorus +828.6%
Contains more Zinc +586.8%
Contains more Selenium +2750%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +1835.7%
Contains more Magnesium +192.6%
Contains more Potassium +634.2%
Contains less Sodium -87.9%
Contains more Copper +333.3%
Contains more Manganese +3222.2%
Contains more Calcium +617.2%
Contains more Phosphorus +828.6%
Contains more Zinc +586.8%
Contains more Selenium +2750%

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 A +655%
Contains more Vitamin E +185.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +169%
Contains more Vitamin B3 +1127.1%
Contains more Vitamin B6 +195.5%
Contains more Folate +618.5%
Contains more Choline +17%
Contains more Vitamin K +20020.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +126.5%
Contains more Vitamin B5 +530.8%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 9% 6%
Contains more Vitamin A +655%
Contains more Vitamin E +185.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +169%
Contains more Vitamin B3 +1127.1%
Contains more Vitamin B6 +195.5%
Contains more Folate +618.5%
Contains more Choline +17%
Contains more Vitamin K +20020.8%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +126.5%
Contains more Vitamin B5 +530.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +17.5%
Contains more Water +146.9%
Contains more Protein +699.7%
Contains more Fats +8441%
Contains more Other +115.7%
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Carbs +17.5%
Contains more Water +146.9%
Contains more Protein +699.7%
Contains more Fats +8441%
Contains more Other +115.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +92360%
Contains more Polyunsaturated fat +761.2%
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +92360%
Contains more Polyunsaturated fat +761.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Glucose +136.4%
Contains more Lactose +∞%
Equal in Galactose - 0.1
16% 26% 35% 23%
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
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Glucose +136.4%
Contains more Lactose +∞%
Equal in Galactose - 0.1

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Cheddar Cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Cheddar Cheese Opinion
Net carbs 1.43g 3.09g Cheddar Cheese
Protein 2.86g 22.87g Cheddar Cheese
Fats 0.39g 33.31g Cheddar Cheese
Carbs 3.63g 3.09g Spinach raw
Calories 23kcal 404kcal Cheddar Cheese
Fructose 0.15g 0g Spinach raw
Sugar 0.42g 0.48g Spinach raw
Fiber 2.2g 0g Spinach raw
Calcium 99mg 710mg Cheddar Cheese
Iron 2.71mg 0.14mg Spinach raw
Magnesium 79mg 27mg Spinach raw
Phosphorus 49mg 455mg Cheddar Cheese
Potassium 558mg 76mg Spinach raw
Sodium 79mg 653mg Spinach raw
Zinc 0.53mg 3.64mg Cheddar Cheese
Copper 0.13mg 0.03mg Spinach raw
Manganese 0.897mg 0.027mg Spinach raw
Selenium 1µg 28.5µg Cheddar Cheese
Vitamin A 9377IU 1242IU Spinach raw
Vitamin A RAE 469µg 330µg Spinach raw
Vitamin E 2.03mg 0.71mg Spinach raw
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.029mg Spinach raw
Vitamin B2 0.189mg 0.428mg Cheddar Cheese
Vitamin B3 0.724mg 0.059mg Spinach raw
Vitamin B5 0.065mg 0.41mg Cheddar Cheese
Vitamin B6 0.195mg 0.066mg Spinach raw
Folate 194µg 27µg Spinach raw
Vitamin B12 0µg 1.1µg Cheddar Cheese
Choline 19.3mg 16.5mg Spinach raw
Vitamin K 482.9µg 2.4µg Spinach raw
Tryptophan 0.039mg 0.547mg Cheddar Cheese
Threonine 0.122mg 1.044mg Cheddar Cheese
Isoleucine 0.147mg 1.206mg Cheddar Cheese
Leucine 0.223mg 1.939mg Cheddar Cheese
Lysine 0.174mg 1.025mg Cheddar Cheese
Methionine 0.053mg 0.547mg Cheddar Cheese
Phenylalanine 0.129mg 1.074mg Cheddar Cheese
Valine 0.161mg 1.404mg Cheddar Cheese
Histidine 0.064mg 0.547mg Cheddar Cheese
Cholesterol 0mg 99mg Spinach raw
Trans Fat 0g 0.917g Spinach raw
Saturated Fat 0.063g 18.867g Spinach raw
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 0.01g 9.246g Cheddar Cheese
Polyunsaturated fat 0.165g 1.421g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
168%
Spinach raw
33%
Cheddar Cheese
Minerals Daily Need Coverage Score
45%
Spinach raw
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 574mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 18.804g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
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.

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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.