Spinach raw vs. Mozzarella — In-Depth Nutrition Comparison
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The main differences between spinach raw and mozzarella
- Spinach raw is richer in vitamin K, vitamin A, folate, vitamin C, and iron, yet mozzarella is richer in phosphorus, calcium, vitamin B12, and selenium.
- Daily need coverage for vitamin K for spinach raw is 401% higher.
- Spinach raw contains less saturated fat.
Food types used in this article are Spinach, raw and Cheese, mozzarella, low sodium.
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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 | +203.8% |
| Contains more PotassiumPotassium | +487.4% |
| Contains more IronIron | +984% |
| Contains more CopperCopper | +381.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +638.4% |
| Contains more ZincZinc | +490.6% |
| Contains more PhosphorusPhosphorus | +969.4% |
| Contains less SodiumSodium | -79.7% |
| Contains more SeleniumSelenium | +1470% |
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 | +242.3% |
| Contains more Vitamin EVitamin E | +1253.3% |
| Contains more Vitamin B1Vitamin B1 | +290% |
| Contains more Vitamin B3Vitamin B3 | +503.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +143.8% |
| Contains more Vitamin KVitamin K | +26727.8% |
| Contains more FolateFolate | +2055.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +79.9% |
| 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:
27.5 g
Fats:
17.1 g
Carbs:
3.1 g
Water:
49.9 g
Other:
2.4 g
| Contains more CarbsCarbs | +17.1% |
| Contains more WaterWater | +83.2% |
| Contains more ProteinProtein | +861.5% |
| Contains more FatsFats | +4284.6% |
| Contains more OtherOther | +39.5% |
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
10.867 g
Monounsaturated fat:
Mono. Fat
4.844 g
Polyunsaturated fat:
Poly. Fat
0.509 g
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +48340% |
| Contains more Poly. FatPolyunsaturated fat | +208.5% |
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 Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 1.8µg | 401% |
| Phosphorus | 49mg | 524mg | 68% |
| Calcium | 99mg | 731mg | 63% |
| Protein | 2.86g | 27.5g | 49% |
| Saturated fat | 0.063g | 10.867g | 49% |
| Folate | 194µg | 9µg | 46% |
| Manganese | 0.897mg | 39% | |
| Vitamin B12 | 0µg | 0.92µg | 38% |
| Vitamin A | 469µg | 137µg | 37% |
| Iron | 2.71mg | 0.25mg | 31% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Selenium | 1µg | 15.7µg | 27% |
| Fats | 0.39g | 17.1g | 26% |
| Zinc | 0.53mg | 3.13mg | 24% |
| Cholesterol | 0mg | 54mg | 18% |
| Potassium | 558mg | 95mg | 14% |
| Vitamin E | 2.03mg | 0.15mg | 13% |
| Calories | 23kcal | 280kcal | 13% |
| Magnesium | 79mg | 26mg | 13% |
| Vitamin B2 | 0.189mg | 0.34mg | 12% |
| Monounsaturated fat | 0.01g | 4.844g | 12% |
| Copper | 0.13mg | 0.027mg | 11% |
| Fiber | 2.2g | 0g | 9% |
| Vitamin B6 | 0.195mg | 0.08mg | 9% |
| Vitamin B1 | 0.078mg | 0.02mg | 5% |
| Vitamin B3 | 0.724mg | 0.12mg | 4% |
| Sodium | 79mg | 16mg | 3% |
| Polyunsaturated fat | 0.165g | 0.509g | 2% |
| Vitamin D | 0µg | 0.3µg | 2% |
| Vitamin D | 0IU | 13IU | 2% |
| Vitamin B5 | 0.065mg | 1% | |
| Carbs | 3.63g | 3.1g | 0% |
| Net carbs | 1.43g | 3.1g | N/A |
| Sugar | 0.42g | 1.23g | N/A |
| Choline | 19.3mg | 18.4mg | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 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%
23%
Minerals Daily Need Coverage Score
45%
66%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.81g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 10.804g)
Which food is cheaper?
Spinach raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Mozzarella contains less Sodium (difference - 63mg)
Which food is lower in glycemic index?
Mozzarella is lower in glycemic index (difference - 5)
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.