Spinach raw vs. Cottage cheese — In-Depth Nutrition Comparison
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How are spinach raw and cottage cheese different?
- Spinach raw is higher in vitamin K, vitamin A, folate, manganese, iron, vitamin C, and magnesium; however, cottage cheese is richer in vitamin B12, selenium, and phosphorus.
- Daily need coverage for vitamin K for spinach raw is 402% higher.
- Cottage cheese has a lower glycemic index (10) than spinach raw (32).
Spinach, raw and Cheese, cottage, creamed, large or small curd are the varieties used in this article.
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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 | +887.5% |
| Contains more CalciumCalcium | +19.3% |
| Contains more PotassiumPotassium | +436.5% |
| Contains more IronIron | +3771.4% |
| Contains more CopperCopper | +348.3% |
| Contains more ZincZinc | +32.5% |
| Contains less SodiumSodium | -78.3% |
| Contains more ManganeseManganese | +44750% |
| Contains more PhosphorusPhosphorus | +224.5% |
| Contains more SeleniumSelenium | +870% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1167.6% |
| Contains more Vitamin EVitamin E | +2437.5% |
| Contains more Vitamin B1Vitamin B1 | +188.9% |
| Contains more Vitamin B2Vitamin B2 | +16% |
| Contains more Vitamin B3Vitamin B3 | +631.3% |
| Contains more Vitamin B6Vitamin B6 | +323.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1516.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +756.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more WaterWater | +14.6% |
| Contains more OtherOther | +22% |
| Contains more ProteinProtein | +288.8% |
| Contains more FatsFats | +1002.6% |
~equal in
Carbs
~3.38g
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
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains less Sat. FatSaturated fat | -96.3% |
| Contains more Poly. FatPolyunsaturated fat | +34.1% |
| Contains more Mono. FatMonounsaturated fat | +7680% |
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:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Starch
~0g
~equal in
Maltose
~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 Cholesterol |
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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 price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 0µg | 402% |
| Vitamin A | 469µg | 37µg | 48% |
| Folate | 194µg | 12µg | 46% |
| Manganese | 0.897mg | 0.002mg | 39% |
| Iron | 2.71mg | 0.07mg | 33% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Vitamin B12 | 0µg | 0.43µg | 18% |
| Magnesium | 79mg | 8mg | 17% |
| Protein | 2.86g | 11.12g | 17% |
| Selenium | 1µg | 9.7µg | 16% |
| Phosphorus | 49mg | 159mg | 16% |
| Potassium | 558mg | 104mg | 13% |
| Vitamin E | 2.03mg | 0.08mg | 13% |
| Sodium | 79mg | 364mg | 12% |
| Vitamin B6 | 0.195mg | 0.046mg | 11% |
| Copper | 0.13mg | 0.029mg | 11% |
| Vitamin B5 | 0.065mg | 0.557mg | 10% |
| Fiber | 2.2g | 0g | 9% |
| Saturated fat | 0.063g | 1.718g | 8% |
| Fats | 0.39g | 4.3g | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Vitamin B3 | 0.724mg | 0.099mg | 4% |
| Calories | 23kcal | 98kcal | 4% |
| Vitamin B1 | 0.078mg | 0.027mg | 4% |
| Vitamin B2 | 0.189mg | 0.163mg | 2% |
| Calcium | 99mg | 83mg | 2% |
| Monounsaturated fat | 0.01g | 0.778g | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Zinc | 0.53mg | 0.4mg | 1% |
| Carbs | 3.63g | 3.38g | 0% |
| Net carbs | 1.43g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 0.42g | 2.67g | N/A |
| Choline | 19.3mg | 18.4mg | 0% |
| Polyunsaturated fat | 0.165g | 0.123g | 0% |
| Tryptophan | 0.039mg | 0.147mg | 0% |
| Threonine | 0.122mg | 0.5mg | 0% |
| Isoleucine | 0.147mg | 0.591mg | 0% |
| Leucine | 0.223mg | 1.116mg | 0% |
| Lysine | 0.174mg | 0.934mg | 0% |
| Methionine | 0.053mg | 0.269mg | 0% |
| Phenylalanine | 0.129mg | 0.577mg | 0% |
| Valine | 0.161mg | 0.748mg | 0% |
| Histidine | 0.064mg | 0.326mg | 0% |
| Fructose | 0.15g | 0g | 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%
14%
Minerals Daily Need Coverage Score
45%
23%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 2.25g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 285mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 1.655g)
Which food is cheaper?
Spinach raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in glycemic index?
Cottage cheese is lower in glycemic index (difference - 22)