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Spinach raw vs. Crème caramel — In-Depth Nutrition Comparison

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Differences between spinach raw and crème caramel

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, vitamin C, iron, and magnesium, while crème caramel has more vitamin B12 and selenium.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of crème caramel is 65.

The food types used in this comparison are Spinach, raw and Desserts, flan, caramel custard, prepared-from-recipe.

Infographic

Spinach raw vs Crème caramel 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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
Contains more MagnesiumMagnesium +777.8%
Contains more CalciumCalcium +19.3%
Contains more PotassiumPotassium +372.9%
Contains more IronIron +613.2%
Contains more CopperCopper +364.3%
Contains more ZincZinc +12.8%
Contains more ManganeseManganese +8870%
Contains more PhosphorusPhosphorus +95.9%
Contains less SodiumSodium -32.9%
Contains more SeleniumSelenium +770%

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% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +919.6%
Contains more Vitamin EVitamin E +782.6%
Contains more Vitamin B1Vitamin B1 +143.8%
Contains more Vitamin B3Vitamin B3 +782.9%
Contains more Vitamin B6Vitamin B6 +343.2%
Contains more Vitamin KVitamin K +241350%
Contains more FolateFolate +2055.6%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B5Vitamin B5 +690.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Contains more WaterWater +34.3%
Contains more OtherOther +182%
Contains more ProteinProtein +58.4%
Contains more FatsFats +933.3%
Contains more CarbsCarbs +527.5%

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
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +12560%
Contains more Poly. FatPolyunsaturated fat +137.6%

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 Crème caramel
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Spinach raw Crème caramel DV% diff.
Vitamin K 482.9µg 0.2µg 402%
Vitamin A 469µg 46µg 47%
Folate 194µg 9µg 46%
Manganese 0.897mg 0.01mg 39%
Vitamin C 28.1mg 0mg 31%
Cholesterol 0mg 90mg 30%
Iron 2.71mg 0.38mg 29%
Magnesium 79mg 9mg 17%
Vitamin B12 0µg 0.36µg 15%
Selenium 1µg 8.7µg 14%
Potassium 558mg 118mg 13%
Vitamin B6 0.195mg 0.044mg 12%
Vitamin E 2.03mg 0.23mg 12%
Copper 0.13mg 0.028mg 11%
Vitamin B5 0.065mg 0.514mg 9%
Fiber 2.2g 0g 9%
Saturated fat 0.063g 1.799g 8%
Phosphorus 49mg 96mg 7%
Carbs 3.63g 22.78g 6%
Fats 0.39g 4.03g 6%
Calories 23kcal 145kcal 6%
Choline 19.3mg 4%
Vitamin B1 0.078mg 0.032mg 4%
Vitamin B3 0.724mg 0.082mg 4%
Monounsaturated fat 0.01g 1.266g 3%
Protein 2.86g 4.53g 3%
Polyunsaturated fat 0.165g 0.392g 2%
Vitamin B2 0.189mg 0.21mg 2%
Calcium 99mg 83mg 2%
Sodium 79mg 53mg 1%
Zinc 0.53mg 0.47mg 1%
Net carbs 1.43g 22.78g N/A
Sugar 0.42g 23.15g 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 0.001g N/A
Omega-3 - DHA 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Crème caramel
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
13%
Crème caramel
Minerals Daily Need Coverage Score
45%
Spinach raw
17%
Crème caramel

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 90mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 22.73g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 1.736g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 33)
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 contains less Sodium?
Crème caramel
Crème caramel contains less Sodium (difference - 26mg)
Which food is cheaper?
Crème caramel
Crème caramel is cheaper (difference - $0.2)

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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.