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  6. Spinach raw vs. Chocolate brownie

Spinach raw vs. Chocolate brownie — In-Depth Nutrition Comparison

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Differences between spinach raw and chocolate brownie

  • Spinach raw has more vitamin A, folate, vitamin C, and manganese, while chocolate brownie has more copper, selenium, and phosphorus.
  • Spinach raw's daily need coverage for vitamin A is 171% higher.
  • Chocolate brownie contains 94 times less vitamin C than spinach raw. Spinach raw contains 28.1mg of vitamin C, while chocolate brownie contains 0.3mg.
  • The amount of sodium in spinach raw is lower.

The food types used in this comparison are Spinach, raw and Cookies, brownies, prepared from recipe.

Infographic

Spinach raw vs Chocolate brownie 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 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
Contains more MagnesiumMagnesium +49.1%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +217%
Contains more IronIron +47.3%
Contains less SodiumSodium -77%
Contains more ManganeseManganese +52.8%
Contains more CopperCopper +198.5%
Contains more ZincZinc +83%
Contains more PhosphorusPhosphorus +169.4%
Contains more SeleniumSelenium +1050%

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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
Contains more Vitamin CVitamin C +9266.7%
Contains more Vitamin AVitamin A +166.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +107.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +569%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +80.8%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin B5Vitamin B5 +404.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.19mg

All nutrients comparison - raw data values

Nutrient Spinach raw Chocolate brownie DV% diff.
Vitamin K 482.9µg 402%
Polyunsaturated fat 0.165g 9.412g 62%
Fats 0.39g 29.1g 44%
Folate 194µg 29µg 41%
Saturated fat 0.063g 7.319g 33%
Vitamin A 469µg 176µg 33%
Vitamin C 28.1mg 0.3mg 31%
Copper 0.13mg 0.388mg 29%
Monounsaturated fat 0.01g 10.839g 27%
Cholesterol 0mg 73mg 24%
Calories 23kcal 466kcal 22%
Selenium 1µg 11.5µg 19%
Carbs 3.63g 50.2g 16%
Vitamin E 2.03mg 14%
Manganese 0.897mg 0.587mg 13%
Phosphorus 49mg 132mg 12%
Sodium 79mg 343mg 11%
Iron 2.71mg 1.84mg 11%
Potassium 558mg 176mg 11%
Fiber 2.2g 9%
Vitamin B6 0.195mg 0.094mg 8%
Protein 2.86g 6.2g 7%
Vitamin B12 0µg 0.16µg 7%
Magnesium 79mg 53mg 6%
Vitamin B1 0.078mg 0.141mg 5%
Vitamin B5 0.065mg 0.328mg 5%
Calcium 99mg 57mg 4%
Zinc 0.53mg 0.97mg 4%
Choline 19.3mg 4%
Vitamin B3 0.724mg 0.982mg 2%
Net carbs 1.43g 50.2g N/A
Sugar 0.42g N/A
Vitamin B2 0.189mg 0.19mg 0%
Tryptophan 0.039mg 0.078mg 0%
Threonine 0.122mg 0.228mg 0%
Isoleucine 0.147mg 0.265mg 0%
Leucine 0.223mg 0.447mg 0%
Lysine 0.174mg 0.283mg 0%
Methionine 0.053mg 0.132mg 0%
Phenylalanine 0.129mg 0.298mg 0%
Valine 0.161mg 0.323mg 0%
Histidine 0.064mg 0.136mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

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
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 g
Contains more WaterWater +625.4%
Contains more ProteinProtein +116.8%
Contains more FatsFats +7361.5%
Contains more CarbsCarbs +1282.9%
Contains more OtherOther +10.5%

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
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +108290%
Contains more Poly. FatPolyunsaturated fat +5604.2%

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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.