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  6. Spinach raw vs. Croissant

Spinach raw vs. Croissant — In-Depth Nutrition Comparison

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What are the main differences between spinach raw and croissant?

  • Spinach raw is richer in vitamin K, vitamin A, vitamin C, folate, and manganese, while croissant is higher in selenium and vitamin B1.
  • Spinach raw's daily need coverage for vitamin K is 401% higher.
  • Croissant has 141 times less vitamin C than spinach raw. Spinach raw has 28.1mg of vitamin C, while croissant has 0.2mg.
  • Spinach raw is lower in sodium.
  • Croissant has a higher glycemic index (56) than spinach raw (32).

We used Spinach, raw and Croissants, butter types in this comparison.

Infographic

Spinach raw vs Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains more MagnesiumMagnesium +393.8%
Contains more CalciumCalcium +167.6%
Contains more PotassiumPotassium +372.9%
Contains more IronIron +33.5%
Contains more CopperCopper +62.5%
Contains less SodiumSodium -83.1%
Contains more ManganeseManganese +171.8%
Contains more ZincZinc +41.5%
Contains more PhosphorusPhosphorus +114.3%
Contains more SeleniumSelenium +2170%

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% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin CVitamin C +13950%
Contains more Vitamin AVitamin A +127.7%
Contains more Vitamin EVitamin E +141.7%
Contains more Vitamin B6Vitamin B6 +236.2%
Contains more Vitamin KVitamin K +26727.8%
Contains more FolateFolate +120.5%
Contains more Vitamin B1Vitamin B1 +397.4%
Contains more Vitamin B2Vitamin B2 +27.5%
Contains more Vitamin B3Vitamin B3 +202.2%
Contains more Vitamin B5Vitamin B5 +1224.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +101%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Croissant DV% diff.
Vitamin K 482.9µg 1.8µg 401%
Saturated fat 0.063g 11.659g 53%
Selenium 1µg 22.7µg 39%
Fats 0.39g 21g 32%
Vitamin C 28.1mg 0.2mg 31%
Vitamin A 469µg 206µg 29%
Folate 194µg 88µg 27%
Vitamin B1 0.078mg 0.388mg 26%
Manganese 0.897mg 0.33mg 25%
Cholesterol 0mg 67mg 22%
Calories 23kcal 406kcal 19%
Sodium 79mg 467mg 17%
Vitamin B5 0.065mg 0.861mg 16%
Magnesium 79mg 16mg 15%
Carbs 3.63g 45.8g 14%
Monounsaturated fat 0.01g 5.525g 14%
Potassium 558mg 118mg 13%
Protein 2.86g 8.2g 11%
Vitamin B6 0.195mg 0.058mg 11%
Iron 2.71mg 2.03mg 9%
Vitamin B3 0.724mg 2.188mg 9%
Phosphorus 49mg 105mg 8%
Vitamin E 2.03mg 0.84mg 8%
Vitamin B12 0µg 0.16µg 7%
Calcium 99mg 37mg 6%
Polyunsaturated fat 0.165g 1.094g 6%
Copper 0.13mg 0.08mg 6%
Choline 19.3mg 38.8mg 4%
Vitamin B2 0.189mg 0.241mg 4%
Zinc 0.53mg 0.75mg 2%
Fiber 2.2g 2.6g 2%
Net carbs 1.43g 43.2g N/A
Sugar 0.42g 11.26g N/A
Tryptophan 0.039mg 0.099mg 0%
Threonine 0.122mg 0.284mg 0%
Isoleucine 0.147mg 0.365mg 0%
Leucine 0.223mg 0.623mg 0%
Lysine 0.174mg 0.329mg 0%
Methionine 0.053mg 0.175mg 0%
Phenylalanine 0.129mg 0.416mg 0%
Valine 0.161mg 0.41mg 0%
Histidine 0.064mg 0.187mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g 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
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more WaterWater +294%
Contains more ProteinProtein +186.7%
Contains more FatsFats +5284.6%
Contains more CarbsCarbs +1161.7%
~equal in Other ~1.8g

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
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +55150%
Contains more Poly. FatPolyunsaturated fat +563%

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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.