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  6. Spinach raw vs. Chocolate chip cookie

Spinach raw vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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A recap on differences between spinach raw and chocolate chip cookie

  • Spinach raw is higher in vitamin A, folate, vitamin C, manganese, and potassium, yet chocolate chip cookie is higher in copper and selenium.
  • Spinach raw covers your daily vitamin A needs 176% more than chocolate chip cookie.
  • Spinach raw contains 141 times more vitamin C than chocolate chip cookie. While spinach raw contains 28.1mg of vitamin C, chocolate chip cookie contains only 0.2mg.
  • The amount of sodium in spinach raw is lower.
  • The glycemic index of spinach raw is lower.

Food varieties used in this article are Spinach, raw and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Spinach raw vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more MagnesiumMagnesium +43.6%
Contains more CalciumCalcium +160.5%
Contains more PotassiumPotassium +152.5%
Contains less SodiumSodium -76.8%
Contains more ManganeseManganese +35.3%
Contains more CopperCopper +196.9%
Contains more ZincZinc +77.4%
Contains more PhosphorusPhosphorus +104.1%
Contains more SeleniumSelenium +1020%
~equal in Iron ~2.48mg

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +13950%
Contains more Vitamin AVitamin A +237.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +487.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +135.9%
Contains more Vitamin B3Vitamin B3 +88.5%
Contains more Vitamin B5Vitamin B5 +298.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.177mg

All nutrients comparison - raw data values

Nutrient Spinach raw Chocolate chip cookie DV% diff.
Vitamin K 482.9µg 402%
Saturated fat 0.063g 14.071g 64%
Fats 0.39g 28.4g 43%
Folate 194µg 33µg 40%
Vitamin A 469µg 139µg 37%
Vitamin C 28.1mg 0.2mg 31%
Polyunsaturated fat 0.165g 4.541g 29%
Copper 0.13mg 0.386mg 28%
Calories 23kcal 488kcal 23%
Cholesterol 0mg 70mg 23%
Monounsaturated fat 0.01g 8.241g 21%
Selenium 1µg 11.2µg 19%
Carbs 3.63g 58.2g 18%
Vitamin E 2.03mg 14%
Sodium 79mg 341mg 11%
Manganese 0.897mg 0.663mg 10%
Potassium 558mg 221mg 10%
Vitamin B1 0.078mg 0.184mg 9%
Fiber 2.2g 9%
Vitamin B6 0.195mg 0.084mg 9%
Phosphorus 49mg 100mg 7%
Calcium 99mg 38mg 6%
Protein 2.86g 5.7g 6%
Magnesium 79mg 55mg 6%
Zinc 0.53mg 0.94mg 4%
Vitamin B3 0.724mg 1.365mg 4%
Vitamin B5 0.065mg 0.259mg 4%
Choline 19.3mg 4%
Iron 2.71mg 2.48mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin B2 0.189mg 0.177mg 1%
Net carbs 1.43g 58.2g N/A
Sugar 0.42g N/A
Tryptophan 0.039mg 0.072mg 0%
Threonine 0.122mg 0.191mg 0%
Isoleucine 0.147mg 0.224mg 0%
Leucine 0.223mg 0.391mg 0%
Lysine 0.174mg 0.214mg 0%
Methionine 0.053mg 0.106mg 0%
Phenylalanine 0.129mg 0.27mg 0%
Valine 0.161mg 0.279mg 0%
Histidine 0.064mg 0.123mg 0%
Fructose 0.15g 0%
Omega-3 - DHA 0g 0.003g 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% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more WaterWater +1503.5%
Contains more ProteinProtein +99.3%
Contains more FatsFats +7182.1%
Contains more CarbsCarbs +1503.3%
Contains more OtherOther +16.3%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +82310%
Contains more Poly. FatPolyunsaturated fat +2652.1%

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 chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.