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Spinach raw vs. Cheeseburger — In-Depth Nutrition Comparison

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What are the main differences between spinach raw and cheeseburgers?

  • Spinach raw is richer in vitamin K, vitamin A, vitamin C, folate, and manganese, while cheeseburgers are higher in selenium, vitamin B12, and vitamin B3.
  • Spinach raw's daily need coverage for vitamin K is 399% higher.
  • Spinach raw is lower in sodium.
  • Cheeseburgers have a higher glycemic index (66) than spinach raw (32).

We used Spinach, raw and Fast foods, cheeseburger; single, regular patty; plain types in this comparison.

Infographic

Spinach raw vs Cheeseburger 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 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Contains more MagnesiumMagnesium +203.8%
Contains more PotassiumPotassium +184.7%
Contains more CopperCopper +17.1%
Contains less SodiumSodium -84.7%
Contains more ManganeseManganese +183.9%
Contains more CalciumCalcium +20.2%
Contains more ZincZinc +369.8%
Contains more PhosphorusPhosphorus +228.6%
Contains more SeleniumSelenium +1860%
~equal in Iron ~2.71mg

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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +838%
Contains more Vitamin EVitamin E +290.4%
Contains more Vitamin KVitamin K +11397.6%
Contains more FolateFolate +177.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +275.6%
Contains more Vitamin B2Vitamin B2 +92.1%
Contains more Vitamin B3Vitamin B3 +620.6%
Contains more Vitamin B5Vitamin B5 +738.5%
Contains more Vitamin B6Vitamin B6 +16.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +49.7%

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
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Contains more WaterWater +136.6%
Contains more ProteinProtein +477.3%
Contains more FatsFats +3674.4%
Contains more CarbsCarbs +672.2%
Contains more OtherOther +22.7%

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
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +54030%
Contains more Poly. FatPolyunsaturated fat +904.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
80% 7% 8% 3% 2%
Starch: 19.87 g
Sucrose: 0 g
Glucose: 1.76 g
Fructose: 1.94 g
Lactose: 0.72 g
Maltose: 0.46 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1500%
Contains more FructoseFructose +1193.3%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%

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 Cheeseburger
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Cheeseburger DV% diff.
Vitamin K 482.9µg 4.2µg 399%
Vitamin A 469µg 50µg 47%
Selenium 1µg 19.6µg 34%
Vitamin B12 0µg 0.76µg 32%
Folate 194µg 70µg 31%
Vitamin C 28.1mg 0mg 31%
Saturated fat 0.063g 6.473g 29%
Vitamin B3 0.724mg 5.217mg 28%
Protein 2.86g 16.51g 27%
Manganese 0.897mg 0.316mg 25%
Fats 0.39g 14.72g 22%
Sodium 79mg 515mg 19%
Zinc 0.53mg 2.49mg 18%
Vitamin B1 0.078mg 0.293mg 18%
Phosphorus 49mg 161mg 16%
Cholesterol 0mg 43mg 14%
Monounsaturated fat 0.01g 5.413g 14%
Calories 23kcal 308kcal 14%
Magnesium 79mg 26mg 13%
Vitamin B2 0.189mg 0.363mg 13%
Potassium 558mg 196mg 11%
Polyunsaturated fat 0.165g 1.658g 10%
Vitamin B5 0.065mg 0.545mg 10%
Vitamin E 2.03mg 0.52mg 10%
Starch 19.87g 8%
Carbs 3.63g 28.03g 8%
Vitamin B6 0.195mg 0.228mg 3%
Fructose 0.15g 1.94g 2%
Choline 19.3mg 28.9mg 2%
Calcium 99mg 119mg 2%
Copper 0.13mg 0.111mg 2%
Fiber 2.2g 2g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 1.43g 26.03g N/A
Vitamin D 0IU 2IU 0%
Iron 2.71mg 2.71mg 0%
Sugar 0.42g 4.88g N/A
Trans fat 0g 0.57g N/A
Tryptophan 0.039mg 0.155mg 0%
Threonine 0.122mg 0.571mg 0%
Isoleucine 0.147mg 0.755mg 0%
Leucine 0.223mg 1.316mg 0%
Lysine 0.174mg 0.784mg 0%
Methionine 0.053mg 0.377mg 0%
Phenylalanine 0.129mg 0.755mg 0%
Valine 0.161mg 0.881mg 0%
Histidine 0.064mg 0.445mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Cheeseburger
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
137%
Spinach raw
42%
Cheeseburger
Minerals Daily Need Coverage Score
45%
Spinach raw
56%
Cheeseburger

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 436mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 6.41g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 34)
Which food is cheaper?
Cheeseburger
Cheeseburger is cheaper (difference - $0.2)
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.
Which food is richer in vitamins?
?
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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.