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  6. Spinach raw vs. Cocoa bean

Spinach raw vs. Cocoa bean — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and cocoa bean

  • Spinach raw has more vitamin K and vitamin A; however, cocoa bean is higher in copper, iron, manganese, fiber, phosphorus, magnesium, potassium, and zinc.
  • Spinach raw covers your daily need for vitamin K, 400% more than cocoa bean.

These are the specific foods used in this comparison Spinach, raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Spinach raw vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more MagnesiumMagnesium +502.5%
Contains more CalciumCalcium +12.1%
Contains more PotassiumPotassium +349.6%
Contains more IronIron +472.7%
Contains more CopperCopper +2674.6%
Contains more ZincZinc +1101.9%
Contains more PhosphorusPhosphorus +1385.7%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +316.6%
Contains more SeleniumSelenium +1220%

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% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1930%
Contains more Vitamin B6Vitamin B6 +65.3%
Contains more Vitamin KVitamin K +20020.8%
Contains more FolateFolate +506.3%
Contains more CholineCholine +69.3%
Contains more Vitamin B1Vitamin B1 +41%
Contains more Vitamin B2Vitamin B2 +143.4%
Contains more Vitamin B3Vitamin B3 +231.5%
Contains more Vitamin B5Vitamin B5 +290.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Cocoa bean DV% diff.
Vitamin K 482.9µg 2.4µg 400%
Copper 0.13mg 3.607mg 386%
Iron 2.71mg 15.52mg 160%
Manganese 0.897mg 3.737mg 123%
Fiber 2.2g 29.8g 110%
Phosphorus 49mg 728mg 97%
Magnesium 79mg 476mg 95%
Potassium 558mg 2509mg 57%
Zinc 0.53mg 6.37mg 53%
Vitamin A 469µg 0µg 52%
Folate 194µg 32µg 41%
Saturated fat 0.063g 7.76g 35%
Vitamin C 28.1mg 0mg 31%
Protein 2.86g 18.1g 30%
Selenium 1µg 13.2µg 22%
Vitamin B2 0.189mg 0.46mg 21%
Caffeine 0mg 78mg 20%
Fats 0.39g 13.1g 20%
Carbs 3.63g 58.3g 18%
Vitamin E 2.03mg 0.1mg 13%
Monounsaturated fat 0.01g 4.39g 11%
Calories 23kcal 220kcal 10%
Vitamin B3 0.724mg 2.4mg 10%
Vitamin B6 0.195mg 0.118mg 6%
Vitamin B5 0.065mg 0.254mg 4%
Sodium 79mg 19mg 3%
Vitamin B1 0.078mg 0.11mg 3%
Polyunsaturated fat 0.165g 0.42g 2%
Calcium 99mg 111mg 1%
Choline 19.3mg 11.4mg 1%
Net carbs 1.43g 28.5g N/A
Sugar 0.42g 1.76g N/A
Tryptophan 0.039mg 0.271mg 0%
Threonine 0.122mg 0.716mg 0%
Isoleucine 0.147mg 0.701mg 0%
Leucine 0.223mg 1.097mg 0%
Lysine 0.174mg 0.907mg 0%
Methionine 0.053mg 0.187mg 0%
Phenylalanine 0.129mg 0.869mg 0%
Valine 0.161mg 1.086mg 0%
Histidine 0.064mg 0.312mg 0%
Fructose 0.15g 0%

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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +3285.2%
Contains more ProteinProtein +532.9%
Contains more FatsFats +3259%
Contains more CarbsCarbs +1506.1%
Contains more OtherOther +353.5%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +43800%
Contains more Poly. FatPolyunsaturated fat +154.5%

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.