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  6. Spinach raw vs. Cheesecake

Spinach raw vs. Cheesecake — In-Depth Nutrition Comparison

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The main differences between Spinach raw and Cheesecake

  • Spinach raw is richer than Cheesecake in Vitamin K, Folate, Vitamin A RAE, Manganese, Vitamin C, Iron, and Magnesium.
  • Daily need coverage for Vitamin K from Spinach raw is 399% higher.
  • Spinach raw contains 70 times more Vitamin C than Cheesecake. Spinach raw contains 28.1mg of Vitamin C, while Cheesecake contains 0.4mg.
  • Spinach raw contains less Sodium.

Food types used in this article are Spinach, raw and Cheesecake commercially prepared.

Infographic

Spinach raw vs Cheesecake 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.
Spinach raw
Spinach raw
8
:
2
Cheesecake
Cheesecake
Contains more Calcium +94.1%
Contains more Iron +330.2%
Contains more Magnesium +618.2%
Contains more Potassium +520%
Contains less Sodium -82%
Contains more Copper +550%
Contains more Manganese +540.7%
Contains more Phosphorus +89.8%
Contains more Selenium +420%
Equal in Zinc - 0.51
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Cheesecake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 24% 8% 40% 8% 58% 14% 7% 19% 29%
Contains more Calcium +94.1%
Contains more Iron +330.2%
Contains more Magnesium +618.2%
Contains more Potassium +520%
Contains less Sodium -82%
Contains more Copper +550%
Contains more Manganese +540.7%
Contains more Phosphorus +89.8%
Contains more Selenium +420%
Equal in Zinc - 0.51

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.
Spinach raw
Spinach raw
8
:
4
Cheesecake
Cheesecake
Contains more Vitamin A +1614.3%
Contains more Vitamin E +262.5%
Contains more Vitamin C +6925%
Contains more Vitamin B1 +178.6%
Contains more Vitamin B3 +271.3%
Contains more Vitamin B6 +275%
Contains more Folate +977.8%
Contains more Vitamin K +10875%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +778.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.193
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Cheesecake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 12% 15% 2% 7% 45% 4% 35% 12% 14% 22% 11%
Contains more Vitamin A +1614.3%
Contains more Vitamin E +262.5%
Contains more Vitamin C +6925%
Contains more Vitamin B1 +178.6%
Contains more Vitamin B3 +271.3%
Contains more Vitamin B6 +275%
Contains more Folate +977.8%
Contains more Vitamin K +10875%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +778.5%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.193

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
3
Cheesecake
Cheesecake
Contains more Water +100.4%
Contains more Other +91.1%
Contains more Protein +92.3%
Contains more Fats +5669.2%
Contains more Carbs +602.5%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Cheesecake
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Contains more Water +100.4%
Contains more Other +91.1%
Contains more Protein +92.3%
Contains more Fats +5669.2%
Contains more Carbs +602.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Cheesecake
Cheesecake
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +86240%
Contains more Polyunsaturated fat +870.9%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Cheesecake
49% 43% 8%
Saturated Fat: 9.921 g
Monounsaturated Fat: 8.634 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +86240%
Contains more Polyunsaturated fat +870.9%

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 Cheesecake
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Spinach raw Cheesecake Opinion
Net carbs 1.43g 25.1g Cheesecake
Protein 2.86g 5.5g Cheesecake
Fats 0.39g 22.5g Cheesecake
Carbs 3.63g 25.5g Cheesecake
Calories 23kcal 321kcal Cheesecake
Fructose 0.15g Spinach raw
Sugar 0.42g 21.8g Spinach raw
Fiber 2.2g 0.4g Spinach raw
Calcium 99mg 51mg Spinach raw
Iron 2.71mg 0.63mg Spinach raw
Magnesium 79mg 11mg Spinach raw
Phosphorus 49mg 93mg Cheesecake
Potassium 558mg 90mg Spinach raw
Sodium 79mg 438mg Spinach raw
Zinc 0.53mg 0.51mg Spinach raw
Copper 0.13mg 0.02mg Spinach raw
Manganese 0.897mg 0.14mg Spinach raw
Selenium 1µg 5.2µg Cheesecake
Vitamin A 9377IU 547IU Spinach raw
Vitamin A RAE 469µg 159µg Spinach raw
Vitamin E 2.03mg 0.56mg Spinach raw
Vitamin D 0IU 18IU Cheesecake
Vitamin D 0µg 0.5µg Cheesecake
Vitamin C 28.1mg 0.4mg Spinach raw
Vitamin B1 0.078mg 0.028mg Spinach raw
Vitamin B2 0.189mg 0.193mg Cheesecake
Vitamin B3 0.724mg 0.195mg Spinach raw
Vitamin B5 0.065mg 0.571mg Cheesecake
Vitamin B6 0.195mg 0.052mg Spinach raw
Folate 194µg 18µg Spinach raw
Vitamin B12 0µg 0.17µg Cheesecake
Vitamin K 482.9µg 4.4µg Spinach raw
Tryptophan 0.039mg 0.064mg Cheesecake
Threonine 0.122mg 0.222mg Cheesecake
Isoleucine 0.147mg 0.281mg Cheesecake
Leucine 0.223mg 0.464mg Cheesecake
Lysine 0.174mg 0.372mg Cheesecake
Methionine 0.053mg 0.136mg Cheesecake
Phenylalanine 0.129mg 0.258mg Cheesecake
Valine 0.161mg 0.314mg Cheesecake
Histidine 0.064mg 0.133mg Cheesecake
Cholesterol 0mg 55mg Spinach raw
Saturated Fat 0.063g 9.921g Spinach raw
Omega-3 - DHA 0g 0.005g Cheesecake
Monounsaturated Fat 0.01g 8.634g Cheesecake
Polyunsaturated fat 0.165g 1.602g Cheesecake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Cheesecake
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
181%
Spinach raw
17%
Cheesecake
Minerals Daily Need Coverage Score
45%
Spinach raw
22%
Cheesecake

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 21.38g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 359mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 9.858g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is cheaper?
Cheesecake
Cheesecake is cheaper (difference - $0.2)

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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.