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Spinach raw vs. Chinese cuisine — In-Depth Nutrition Comparison

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Significant differences between spinach raw and chinese cuisine

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, and potassium; however, chinese cuisine is richer in vitamin B12.
  • Spinach raw covers your daily vitamin K needs 360% more than chinese cuisine.
  • Chinese cuisine has 7 times less vitamin A than spinach raw. Spinach raw has 9377IU of vitamin A, while chinese cuisine has 1262IU.
  • Spinach raw contains less sodium.
  • Chinese cuisine has a higher glycemic index. The glycemic index of chinese cuisine is 60, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Spinach, raw and Restaurant, Chinese, beef and vegetables.

Infographic

Spinach raw vs Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Contains more MagnesiumMagnesium +426.7%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +173.5%
Contains more IronIron +144.1%
Contains more CopperCopper +165.3%
Contains less SodiumSodium -80.7%
Contains more ManganeseManganese +510.2%
Contains more ZincZinc +183%
Contains more PhosphorusPhosphorus +55.1%
Contains more SeleniumSelenium +570%

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Contains more Vitamin CVitamin C +142.2%
Contains more Vitamin AVitamin A +644.4%
Contains more Vitamin EVitamin E +147.6%
Contains more Vitamin B1Vitamin B1 +136.4%
Contains more Vitamin B2Vitamin B2 +243.6%
Contains more Vitamin B6Vitamin B6 +21.1%
Contains more Vitamin KVitamin K +841.3%
Contains more FolateFolate +331.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +82.3%
Contains more Vitamin B5Vitamin B5 +581.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +78.8%

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
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Contains more WaterWater +16%
Contains more OtherOther +13.9%
Contains more ProteinProtein +147.6%
Contains more FatsFats +1259%
Contains more CarbsCarbs +100.8%

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
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +12070%
Contains more Poly. FatPolyunsaturated fat +1190.9%

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
43% 28% 16% 13%
Starch: 1.82 g
Sucrose: 1.17 g
Glucose: 0.69 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1571.4%
Contains more GlucoseGlucose +527.3%
Contains more FructoseFructose +266.7%
~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 Chinese cuisine
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 Chinese cuisine DV% diff.
Vitamin K 482.9µg 51.3µg 360%
Vitamin A 469µg 63µg 45%
Folate 194µg 45µg 37%
Manganese 0.897mg 0.147mg 33%
Vitamin B12 0µg 0.48µg 20%
Iron 2.71mg 1.11mg 20%
Vitamin C 28.1mg 11.6mg 18%
Magnesium 79mg 15mg 15%
Sodium 79mg 409mg 14%
Polyunsaturated fat 0.165g 2.13g 13%
Vitamin B2 0.189mg 0.055mg 10%
Potassium 558mg 204mg 10%
Selenium 1µg 6.7µg 10%
Copper 0.13mg 0.049mg 9%
Zinc 0.53mg 1.5mg 9%
Vitamin E 2.03mg 0.82mg 8%
Fats 0.39g 5.3g 8%
Vitamin B5 0.065mg 0.443mg 8%
Protein 2.86g 7.08g 8%
Calcium 99mg 22mg 8%
Cholesterol 0mg 14mg 5%
Vitamin B3 0.724mg 1.32mg 4%
Saturated fat 0.063g 0.978g 4%
Calories 23kcal 105kcal 4%
Vitamin B1 0.078mg 0.033mg 4%
Phosphorus 49mg 76mg 4%
Vitamin B6 0.195mg 0.161mg 3%
Fiber 2.2g 1.5g 3%
Choline 19.3mg 34.5mg 3%
Monounsaturated fat 0.01g 1.217g 3%
Fructose 0.15g 0.55g 1%
Starch 1.82g 1%
Carbs 3.63g 7.29g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 1.43g 5.79g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.42g 2.41g N/A
Trans fat 0g 0.058g N/A
Tryptophan 0.039mg 0.083mg 0%
Threonine 0.122mg 0.313mg 0%
Isoleucine 0.147mg 0.314mg 0%
Leucine 0.223mg 0.525mg 0%
Lysine 0.174mg 0.552mg 0%
Methionine 0.053mg 0.158mg 0%
Phenylalanine 0.129mg 0.317mg 0%
Valine 0.161mg 0.327mg 0%
Histidine 0.064mg 0.207mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Chinese cuisine
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
33%
Chinese cuisine
Minerals Daily Need Coverage Score
45%
Spinach raw
28%
Chinese cuisine

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 14mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.99g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 330mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.915g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 28)
Which food is cheaper?
Chinese cuisine
Chinese cuisine 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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.