Spinach raw vs. Chocolate — In-Depth Nutrition Comparison
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How are spinach raw and chocolate different?
- Spinach raw is higher in vitamin K and vitamin A; however, chocolate is richer in copper, iron, manganese, phosphorus, fiber, magnesium, and zinc.
- Daily need coverage for vitamin K for spinach raw is 396% higher.
- Spinach raw contains 188 times more vitamin A than chocolate. While spinach raw contains 9377IU of vitamin A, chocolate contains only 50IU.
- Spinach raw has less saturated fat.
Spinach, raw and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.
Infographic
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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.
| Contains more CalciumCalcium | +76.8% |
| Contains more MagnesiumMagnesium | +84.8% |
| Contains more IronIron | +195.9% |
| Contains more CopperCopper | +690.8% |
| Contains more ZincZinc | +279.2% |
| Contains more PhosphorusPhosphorus | +320.4% |
| Contains less SodiumSodium | -69.6% |
| Contains more ManganeseManganese | +58.2% |
| Contains more SeleniumSelenium | +200% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +23350% |
| Contains more Vitamin EVitamin E | +275.9% |
| Contains more Vitamin B1Vitamin B1 | +212% |
| Contains more Vitamin B2Vitamin B2 | +278% |
| Contains more Vitamin B6Vitamin B6 | +364.3% |
| Contains more Vitamin KVitamin K | +5861.7% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +356.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
4.88 g
Fats:
31.28 g
Carbs:
61.17 g
Water:
0.97 g
Other:
1.7 g
| Contains more WaterWater | +9322.7% |
| Contains more ProteinProtein | +70.6% |
| Contains more FatsFats | +7920.5% |
| Contains more CarbsCarbs | +1585.1% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
18.519 g
Monounsaturated fat:
Mono. Fat
9.54 g
Polyunsaturated fat:
Poly. Fat
1.092 g
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +95300% |
| Contains more Poly. FatPolyunsaturated fat | +561.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
46.25 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.65 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +65971.4% |
| Contains more LactoseLactose | +∞% |
~equal in
Starch
~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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 8.1µg | 396% |
| Copper | 0.13mg | 1.028mg | 100% |
| Saturated fat | 0.063g | 18.519g | 84% |
| Iron | 2.71mg | 8.02mg | 66% |
| Vitamin A | 469µg | 2µg | 52% |
| Folate | 194µg | 49% | |
| Fats | 0.39g | 31.28g | 48% |
| Vitamin C | 28.1mg | 31% | |
| Calories | 23kcal | 546kcal | 26% |
| Monounsaturated fat | 0.01g | 9.54g | 24% |
| Manganese | 0.897mg | 1.419mg | 23% |
| Phosphorus | 49mg | 206mg | 22% |
| Fiber | 2.2g | 7g | 19% |
| Carbs | 3.63g | 61.17g | 19% |
| Magnesium | 79mg | 146mg | 16% |
| Zinc | 0.53mg | 2.01mg | 13% |
| Vitamin B6 | 0.195mg | 0.042mg | 12% |
| Vitamin B2 | 0.189mg | 0.05mg | 11% |
| Caffeine | 0mg | 43mg | 11% |
| Vitamin E | 2.03mg | 0.54mg | 10% |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Polyunsaturated fat | 0.165g | 1.092g | 6% |
| Vitamin B5 | 0.065mg | 0.297mg | 5% |
| Vitamin B1 | 0.078mg | 0.025mg | 4% |
| Selenium | 1µg | 3µg | 4% |
| Choline | 19.3mg | 4% | |
| Calcium | 99mg | 56mg | 4% |
| Protein | 2.86g | 4.88g | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Sodium | 79mg | 24mg | 2% |
| Net carbs | 1.43g | 54.17g | N/A |
| Potassium | 558mg | 559mg | 0% |
| Sugar | 0.42g | 47.9g | N/A |
| Vitamin B3 | 0.724mg | 0.725mg | 0% |
| Trans fat | 0g | 0.112g | N/A |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 0g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
45%
116%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 47.48g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 18.456g)
Which food is cheaper?
Spinach raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Chocolate contains less Sodium (difference - 55mg)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Chocolate is relatively richer in minerals