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Spinach raw vs. Cocktail sauce — In-Depth Nutrition Comparison

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How are spinach raw and cocktail sauce different?

  • Spinach raw is higher than cocktail sauce in vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, vitamin B2, and vitamin B6.
  • Spinach raw covers your daily need for vitamin K, 399% more than cocktail sauce.
  • Spinach raw contains 26 times more vitamin A than cocktail sauce. Spinach raw contains 9377IU of vitamin A, while cocktail sauce contains 359IU.
  • Spinach raw is lower in sodium.

Spinach, raw and Sauce, cocktail, ready-to-serve types were used in this article.

Infographic

Spinach raw vs Cocktail sauce 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 12% 7.8% 27% 31% 37% 10% 13% 128% 19% 12%
Contains more MagnesiumMagnesium +364.7%
Contains more CalciumCalcium +280.8%
Contains more PotassiumPotassium +80.6%
Contains more IronIron +226.5%
Contains more CopperCopper +17.1%
Contains more ZincZinc +39.5%
Contains more PhosphorusPhosphorus +63.3%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +506.1%
Contains more SeleniumSelenium +120%

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% 6% 22% 0% 5.3% 11% 15% 4.1% 18% 0% 11% 13% 6%
Contains more Vitamin CVitamin C +142.2%
Contains more Vitamin AVitamin A +2505.6%
Contains more Vitamin EVitamin E +88%
Contains more Vitamin B1Vitamin B1 +271.4%
Contains more Vitamin B2Vitamin B2 +302.1%
Contains more Vitamin B6Vitamin B6 +143.8%
Contains more Vitamin KVitamin K +10875%
Contains more FolateFolate +1041.2%
Contains more CholineCholine +75.5%
Contains more Vitamin B3Vitamin B3 +13.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.068mg
~equal in Vitamin B12 ~0µg

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
28% 66% 4%
Protein: 1.36 g
Fats: 1.05 g
Carbs: 28.22 g
Water: 65.67 g
Other: 3.7 g
Contains more ProteinProtein +110.3%
Contains more WaterWater +39.2%
Contains more FatsFats +169.2%
Contains more CarbsCarbs +677.4%
Contains more OtherOther +115.1%

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 Cocktail sauce
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Cocktail sauce DV% diff.
Vitamin K 482.9µg 4.4µg 399%
Vitamin A 469µg 18µg 50%
Folate 194µg 17µg 44%
Sodium 79mg 983mg 39%
Manganese 0.897mg 0.148mg 33%
Iron 2.71mg 0.83mg 24%
Vitamin C 28.1mg 11.6mg 18%
Magnesium 79mg 17mg 15%
Vitamin B2 0.189mg 0.047mg 11%
Vitamin B6 0.195mg 0.08mg 9%
Carbs 3.63g 28.22g 8%
Calcium 99mg 26mg 7%
Potassium 558mg 309mg 7%
Vitamin E 2.03mg 1.08mg 6%
Calories 23kcal 124kcal 5%
Vitamin B1 0.078mg 0.021mg 5%
Phosphorus 49mg 30mg 3%
Protein 2.86g 1.36g 3%
Copper 0.13mg 0.111mg 2%
Selenium 1µg 2.2µg 2%
Fiber 2.2g 1.8g 2%
Choline 19.3mg 11mg 2%
Polyunsaturated fat 0.165g 0g 1%
Vitamin B3 0.724mg 0.82mg 1%
Fats 0.39g 1.05g 1%
Zinc 0.53mg 0.38mg 1%
Net carbs 1.43g 26.42g N/A
Sugar 0.42g 11.83g N/A
Vitamin B5 0.065mg 0.068mg 0%
Saturated fat 0.063g 0g 0%
Monounsaturated fat 0.01g 0g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Cocktail sauce
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
12%
Cocktail sauce
Minerals Daily Need Coverage Score
45%
Spinach raw
30%
Cocktail sauce

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 11.41g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 904mg)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Cocktail sauce
Cocktail sauce is lower in Saturated fat (difference - 0.063g)
Which food is lower in glycemic index?
Cocktail sauce
Cocktail sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Cocktail sauce
Cocktail sauce is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cocktail sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174067/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.