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  6. Spinach raw vs. Club sandwich

Spinach raw vs. Club sandwich — In-Depth Nutrition Comparison

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How are spinach raw and club sandwich different?

  • Spinach raw is richer in vitamin K, vitamin A, folate, vitamin C, and iron, while club sandwich is higher in selenium, vitamin B3, phosphorus, and vitamin B12.
  • Spinach raw covers your daily need for vitamin K, 395% more than club sandwich.
  • Spinach raw contains 26 times more vitamin A than club sandwich. Spinach raw contains 9377IU of vitamin A, while club sandwich contains 359IU.
  • Spinach raw is lower in sodium.

Spinach, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.

Infographic

Spinach raw vs Club sandwich 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.
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +146.9%
Contains more PotassiumPotassium +146.9%
Contains more IronIron +97.8%
Contains more CopperCopper +46.1%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +152.8%
Contains more PhosphorusPhosphorus +338.8%
Contains more SeleniumSelenium +2380%
~equal in Calcium ~95mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +538.6%
Contains more Vitamin AVitamin A +1240%
Contains more Vitamin EVitamin E +232.8%
Contains more Vitamin KVitamin K +5450.6%
Contains more FolateFolate +525.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +120.5%
Contains more Vitamin B3Vitamin B3 +670%
Contains more Vitamin B5Vitamin B5 +1170.8%
Contains more Vitamin B6Vitamin B6 +51.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +147.7%
~equal in Vitamin B2 ~0.186mg

All nutrients comparison - raw data values

Nutrient Spinach raw Club sandwich DV% diff.
Vitamin K 482.9µg 8.7µg 395%
Vitamin A 469µg 35µg 48%
Selenium 1µg 24.8µg 43%
Folate 194µg 31µg 41%
Manganese 0.897mg 39%
Vitamin B3 0.724mg 5.575mg 30%
Protein 2.86g 17.19g 29%
Vitamin C 28.1mg 4.4mg 26%
Sodium 79mg 630mg 24%
Phosphorus 49mg 215mg 24%
Vitamin B12 0µg 0.47µg 20%
Iron 2.71mg 1.37mg 17%
Cholesterol 0mg 46mg 15%
Vitamin B5 0.065mg 0.826mg 15%
Saturated fat 0.063g 3.109g 14%
Fats 0.39g 8.05g 12%
Polyunsaturated fat 0.165g 1.88g 11%
Magnesium 79mg 32mg 11%
Calories 23kcal 220kcal 10%
Potassium 558mg 226mg 10%
Vitamin E 2.03mg 0.61mg 9%
Vitamin B1 0.078mg 0.172mg 8%
Vitamin B6 0.195mg 0.296mg 8%
Zinc 0.53mg 1.34mg 7%
Monounsaturated fat 0.01g 2.949g 7%
Copper 0.13mg 0.089mg 5%
Carbs 3.63g 19.87g 5%
Choline 19.3mg 47.8mg 5%
Fiber 2.2g 1.2g 4%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 1.43g 18.67g N/A
Calcium 99mg 95mg 0%
Sugar 0.42g 4.68g N/A
Vitamin B2 0.189mg 0.186mg 0%
Trans fat 0g 0.071g 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 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +74%
Contains more ProteinProtein +501%
Contains more FatsFats +1964.1%
Contains more CarbsCarbs +447.4%
Contains more OtherOther +37.8%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +29390%
Contains more Poly. FatPolyunsaturated fat +1039.4%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.