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Spinach raw vs. Chicken fingers — In-Depth Nutrition Comparison

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How are spinach raw and chicken fingers different?

  • Spinach raw is richer in vitamin K, vitamin A, folate, vitamin C, manganese, and iron, while chicken fingers are higher in vitamin B3, phosphorus, and selenium.
  • Spinach raw covers your daily need for vitamin K, 396% more than chicken fingers.
  • Spinach raw contains 852 times more vitamin A than chicken fingers. Spinach raw contains 9377IU of vitamin A, while chicken fingers contain 11IU.
  • Spinach raw is lower in sodium.
  • Chicken fingers have a higher glycemic index (46) than spinach raw (32).

Spinach, raw and Fast foods, chicken tenders types were used in this article.

Infographic

Spinach raw vs Chicken fingers 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 20% 5.1% 33% 27% 23% 19% 121% 100% 30% 95%
Contains more MagnesiumMagnesium +182.1%
Contains more CalciumCalcium +482.4%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +271.2%
Contains more CopperCopper +88.4%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +293.4%
Contains more ZincZinc +34%
Contains more PhosphorusPhosphorus +475.5%
Contains more SeleniumSelenium +1650%

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 3.7% 1% 63% 3% 28% 41% 154% 75% 98% 20% 20% 14% 24%
Contains more Vitamin CVitamin C +2454.5%
Contains more Vitamin AVitamin A +15533.3%
Contains more Vitamin KVitamin K +5936.3%
Contains more FolateFolate +921.1%
Contains more Vitamin EVitamin E +56.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +41%
Contains more Vitamin B3Vitamin B3 +1034.9%
Contains more Vitamin B5Vitamin B5 +1813.8%
Contains more Vitamin B6Vitamin B6 +118.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +126.4%
~equal in Vitamin B2 ~0.179mg

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
19% 14% 17% 47% 3%
Protein: 19.22 g
Fats: 13.95 g
Carbs: 17.25 g
Water: 46.64 g
Other: 2.94 g
Contains more WaterWater +96%
Contains more ProteinProtein +572%
Contains more FatsFats +3476.9%
Contains more CarbsCarbs +375.2%
Contains more OtherOther +70.9%

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
19% 37% 44%
Saturated fat: Sat. Fat 2.493 g
Monounsaturated fat: Mono. Fat 4.83 g
Polyunsaturated fat: Poly. Fat 5.783 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +48200%
Contains more Poly. FatPolyunsaturated fat +3404.8%

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
98% 2%
Starch: 17.03 g
Sucrose: 0.4 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +471.4%
~equal in Lactose ~0g
~equal in Maltose ~0g

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

All nutrients comparison - raw data values

Nutrient Spinach raw Chicken fingers DV% diff.
Vitamin K 482.9µg 8µg 396%
Vitamin A 469µg 3µg 52%
Vitamin B3 0.724mg 8.217mg 47%
Folate 194µg 19µg 44%
Polyunsaturated fat 0.165g 5.783g 37%
Phosphorus 49mg 282mg 33%
Protein 2.86g 19.22g 33%
Selenium 1µg 17.5µg 30%
Sodium 79mg 769mg 30%
Vitamin C 28.1mg 1.1mg 30%
Manganese 0.897mg 0.228mg 29%
Iron 2.71mg 0.73mg 25%
Vitamin B5 0.065mg 1.244mg 24%
Fats 0.39g 13.95g 21%
Vitamin B6 0.195mg 0.426mg 18%
Cholesterol 0mg 48mg 16%
Monounsaturated fat 0.01g 4.83g 12%
Calories 23kcal 271kcal 12%
Magnesium 79mg 28mg 12%
Saturated fat 0.063g 2.493g 11%
Vitamin E 2.03mg 3.17mg 8%
Calcium 99mg 17mg 8%
Starch 17.03g 7%
Copper 0.13mg 0.069mg 7%
Vitamin B12 0µg 0.16µg 7%
Potassium 558mg 373mg 5%
Carbs 3.63g 17.25g 5%
Fiber 2.2g 1.2g 4%
Choline 19.3mg 43.7mg 4%
Vitamin B1 0.078mg 0.11mg 3%
Zinc 0.53mg 0.71mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin B2 0.189mg 0.179mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 1.43g 16.05g N/A
Sugar 0.42g 0.4g N/A
Trans fat 0g 0.052g N/A
Tryptophan 0.039mg 0.222mg 0%
Threonine 0.122mg 0.803mg 0%
Isoleucine 0.147mg 0.845mg 0%
Leucine 0.223mg 1.553mg 0%
Lysine 0.174mg 1.616mg 0%
Methionine 0.053mg 0.518mg 0%
Phenylalanine 0.129mg 1.437mg 0%
Valine 0.161mg 0.908mg 0%
Histidine 0.064mg 0.655mg 0%
Fructose 0.15g 0g 0%
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.211g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.439g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Chicken fingers
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%
Chicken fingers
Minerals Daily Need Coverage Score
45%
Spinach raw
47%
Chicken fingers

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 690mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 2.43g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 14)
Which food is lower in Sugar?
Chicken fingers
Chicken fingers is lower in Sugar (difference - 0.02g)
Which food is cheaper?
Chicken fingers
Chicken fingers 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. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.