Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Cheese sandwich

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

Compare

Significant differences between spinach raw and cheese sandwich

  • Spinach raw has more vitamin A, folate, and vitamin C; however, cheese sandwich is richer in phosphorus, selenium, vitamin B1, vitamin B2, and vitamin B3.
  • Spinach raw covers your daily vitamin A needs 186% more than cheese sandwich.
  • Cheese sandwich has 19 times less vitamin C than spinach raw. Spinach raw has 28.1mg of vitamin C, while cheese sandwich has 1.5mg.
  • Spinach raw contains less sodium.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Spinach, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Spinach raw vs Cheese sandwich 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.
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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +46.3%
Contains more PotassiumPotassium +82.4%
Contains less SodiumSodium -90.6%
Contains more CalciumCalcium +106.1%
Contains more CopperCopper +23.1%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +679.6%
Contains more ManganeseManganese +20.7%
Contains more SeleniumSelenium +2330%
~equal in Iron ~2.62mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +1773.3%
Contains more Vitamin AVitamin A +2133.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +203.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +359%
Contains more Vitamin B2Vitamin B2 +125.9%
Contains more Vitamin B3Vitamin B3 +339.9%
Contains more Vitamin B5Vitamin B5 +856.9%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spinach raw Cheese sandwich DV% diff.
Vitamin K 482.9µg 402%
Polyunsaturated fat 0.165g 9.166g 60%
Vitamin A 469µg 21µg 50%
Phosphorus 49mg 382mg 48%
Selenium 1µg 24.3µg 42%
Fats 0.39g 25g 38%
Folate 194µg 64µg 33%
Sodium 79mg 839mg 33%
Vitamin C 28.1mg 1.5mg 30%
Monounsaturated fat 0.01g 10.351g 26%
Calories 23kcal 497kcal 24%
Vitamin B1 0.078mg 0.358mg 23%
Carbs 3.63g 58.2g 18%
Saturated fat 0.063g 4.129g 18%
Vitamin B2 0.189mg 0.427mg 18%
Vitamin B3 0.724mg 3.185mg 15%
Vitamin E 2.03mg 14%
Protein 2.86g 9.8g 14%
Calcium 99mg 204mg 11%
Vitamin B5 0.065mg 0.622mg 11%
Manganese 0.897mg 1.083mg 8%
Potassium 558mg 306mg 7%
Magnesium 79mg 54mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin B6 0.195mg 0.261mg 5%
Choline 19.3mg 4%
Fiber 2.2g 3.1g 4%
Copper 0.13mg 0.16mg 3%
Zinc 0.53mg 0.87mg 3%
Cholesterol 0mg 7mg 2%
Iron 2.71mg 2.62mg 1%
Net carbs 1.43g 55.1g N/A
Sugar 0.42g N/A
Tryptophan 0.039mg 0.13mg 0%
Threonine 0.122mg 0.298mg 0%
Isoleucine 0.147mg 0.383mg 0%
Leucine 0.223mg 0.698mg 0%
Lysine 0.174mg 0.344mg 0%
Methionine 0.053mg 0.167mg 0%
Phenylalanine 0.129mg 0.472mg 0%
Valine 0.161mg 0.438mg 0%
Histidine 0.064mg 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2756.3%
Contains more ProteinProtein +242.7%
Contains more FatsFats +6310.3%
Contains more CarbsCarbs +1503.3%
Contains more OtherOther +120.9%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +103410%
Contains more Poly. FatPolyunsaturated fat +5455.2%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.