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  6. Spinach raw vs. Port Salut

Spinach raw vs. Port Salut — In-Depth Nutrition Comparison

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Differences between spinach raw and port Salut

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, and vitamin C, while port Salut has more vitamin B12, calcium, and phosphorus.
  • Spinach raw's daily need coverage for vitamin K is 400% higher.
  • The amount of saturated fat in spinach raw is lower.

The food types used in this comparison are Spinach, raw and Cheese, port de salut.

Infographic

Spinach raw vs Port Salut infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more MagnesiumMagnesium +229.2%
Contains more PotassiumPotassium +310.3%
Contains more IronIron +530.2%
Contains more CopperCopper +490.9%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +8054.5%
Contains more CalciumCalcium +556.6%
Contains more ZincZinc +390.6%
Contains more PhosphorusPhosphorus +634.7%
Contains more SeleniumSelenium +1350%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +48.9%
Contains more Vitamin EVitamin E +745.8%
Contains more Vitamin B1Vitamin B1 +457.1%
Contains more Vitamin B3Vitamin B3 +1106.7%
Contains more Vitamin B6Vitamin B6 +267.9%
Contains more Vitamin KVitamin K +20020.8%
Contains more FolateFolate +977.8%
Contains more CholineCholine +25.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin B5Vitamin B5 +223.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Spinach raw Port Salut DV% diff.
Vitamin K 482.9µg 2.4µg 400%
Saturated fat 0.063g 16.691g 76%
Vitamin B12 0µg 1.5µg 63%
Calcium 99mg 650mg 55%
Folate 194µg 18µg 44%
Phosphorus 49mg 360mg 44%
Fats 0.39g 28.2g 43%
Protein 2.86g 23.78g 42%
Cholesterol 0mg 123mg 41%
Manganese 0.897mg 0.011mg 39%
Vitamin C 28.1mg 0mg 31%
Iron 2.71mg 0.43mg 29%
Selenium 1µg 14.5µg 25%
Monounsaturated fat 0.01g 9.338g 23%
Sodium 79mg 534mg 20%
Zinc 0.53mg 2.6mg 19%
Vitamin A 469µg 315µg 17%
Calories 23kcal 352kcal 16%
Magnesium 79mg 24mg 13%
Copper 0.13mg 0.022mg 12%
Vitamin E 2.03mg 0.24mg 12%
Potassium 558mg 136mg 12%
Vitamin B6 0.195mg 0.053mg 11%
Fiber 2.2g 0g 9%
Vitamin B1 0.078mg 0.014mg 5%
Polyunsaturated fat 0.165g 0.729g 4%
Vitamin B2 0.189mg 0.24mg 4%
Vitamin B3 0.724mg 0.06mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin B5 0.065mg 0.21mg 3%
Vitamin D 0IU 21IU 3%
Choline 19.3mg 15.4mg 1%
Carbs 3.63g 0.57g 1%
Net carbs 1.43g 0.57g N/A
Sugar 0.42g 0.57g N/A
Tryptophan 0.039mg 0.343mg 0%
Threonine 0.122mg 0.876mg 0%
Isoleucine 0.147mg 1.446mg 0%
Leucine 0.223mg 2.482mg 0%
Lysine 0.174mg 1.987mg 0%
Methionine 0.053mg 0.734mg 0%
Phenylalanine 0.129mg 1.323mg 0%
Valine 0.161mg 1.707mg 0%
Histidine 0.064mg 0.686mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +536.8%
Contains more WaterWater +101.1%
Contains more ProteinProtein +731.5%
Contains more FatsFats +7130.8%
Contains more OtherOther +16.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +93280%
Contains more Poly. FatPolyunsaturated fat +341.8%

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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.