Spinach raw vs. Crackers — In-Depth Nutrition Comparison
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What are the main differences between spinach raw and crackers?
- Spinach raw is richer in vitamin K, vitamin A, vitamin C, and folate, while crackers are higher in phosphorus, vitamin B1, vitamin B3, and vitamin B2.
- Spinach raw's daily need coverage for vitamin K is 345% higher.
- Spinach raw is lower in sodium.
- Crackers have a higher glycemic index (63) than spinach raw (32).
We used Spinach, raw and Crackers, standard snack-type, regular types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +338.9% |
| Contains more PotassiumPotassium | +372.9% |
| Contains more CopperCopper | +25% |
| Contains less SodiumSodium | -89.1% |
| Contains more ManganeseManganese | +82.7% |
| Contains more CalciumCalcium | +21.2% |
| Contains more IronIron | +48.7% |
| Contains more PhosphorusPhosphorus | +406.1% |
| Contains more SeleniumSelenium | +570% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +209.5% |
| Contains more Vitamin KVitamin K | +596.8% |
| Contains more FolateFolate | +110.9% |
| Contains more CholineCholine | +101% |
| Contains more Vitamin EVitamin E | +49.3% |
| Contains more Vitamin B1Vitamin B1 | +433.3% |
| Contains more Vitamin B2Vitamin B2 | +141.3% |
| Contains more Vitamin B3Vitamin B3 | +501.1% |
| Contains more Vitamin B5Vitamin B5 | +541.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
| Contains more WaterWater | +2810.8% |
| Contains more ProteinProtein | +132.2% |
| Contains more FatsFats | +6676.9% |
| Contains more CarbsCarbs | +1588.7% |
| Contains more OtherOther | +44.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +65430% |
| Contains more Poly. FatPolyunsaturated fat | +7861.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
49.69 g
Sucrose:
6.95 g
Glucose:
0.47 g
Fructose:
0.29 g
Lactose:
0 g
Maltose:
0.48 g
Galactose:
0 g
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +9828.6% |
| Contains more GlucoseGlucose | +327.3% |
| Contains more FructoseFructose | +93.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 69.3µg | 345% |
| Polyunsaturated fat | 0.165g | 13.137g | 86% |
| Vitamin A | 469µg | 0µg | 52% |
| Fats | 0.39g | 26.43g | 40% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Phosphorus | 49mg | 248mg | 28% |
| Vitamin B1 | 0.078mg | 0.416mg | 28% |
| Sodium | 79mg | 726mg | 28% |
| Folate | 194µg | 92µg | 26% |
| Saturated fat | 0.063g | 5.562g | 25% |
| Calories | 23kcal | 510kcal | 24% |
| Vitamin B3 | 0.724mg | 4.352mg | 23% |
| Vitamin B2 | 0.189mg | 0.456mg | 21% |
| Starch | 49.69g | 20% | |
| Carbs | 3.63g | 61.3g | 19% |
| Manganese | 0.897mg | 0.491mg | 18% |
| Iron | 2.71mg | 4.03mg | 17% |
| Monounsaturated fat | 0.01g | 6.553g | 16% |
| Magnesium | 79mg | 18mg | 15% |
| Potassium | 558mg | 118mg | 13% |
| Selenium | 1µg | 6.7µg | 10% |
| Vitamin B6 | 0.195mg | 0.063mg | 10% |
| Protein | 2.86g | 6.64g | 8% |
| Vitamin E | 2.03mg | 3.03mg | 7% |
| Vitamin B5 | 0.065mg | 0.417mg | 7% |
| Copper | 0.13mg | 0.104mg | 3% |
| Choline | 19.3mg | 9.6mg | 2% |
| Calcium | 99mg | 120mg | 2% |
| Net carbs | 1.43g | 59g | N/A |
| Sugar | 0.42g | 8.18g | N/A |
| Fiber | 2.2g | 2.3g | 0% |
| Zinc | 0.53mg | 0.49mg | 0% |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.039mg | 0.084mg | 0% |
| Threonine | 0.122mg | 0.193mg | 0% |
| Isoleucine | 0.147mg | 0.246mg | 0% |
| Leucine | 0.223mg | 0.471mg | 0% |
| Lysine | 0.174mg | 0.103mg | 0% |
| Methionine | 0.053mg | 0.112mg | 0% |
| Phenylalanine | 0.129mg | 0.331mg | 0% |
| Valine | 0.161mg | 0.294mg | 0% |
| Histidine | 0.064mg | 0.145mg | 0% |
| Fructose | 0.15g | 0.29g | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
49%
Minerals Daily Need Coverage Score
45%
56%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 7.76g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 647mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 5.499g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 31)
Which food is cheaper?
Spinach raw is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.