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  6. Spinach raw vs. Egg white

Spinach raw vs. Egg white — In-Depth Nutrition Comparison

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Differences between Spinach raw and Egg white

  • Spinach raw has more Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Vitamin C, Magnesium, and Vitamin B6, while Egg white has more Selenium, and Vitamin B2.
  • Spinach raw's daily need coverage for Vitamin K is 402% higher.

The food types used in this comparison are Spinach, raw and Egg, white, raw, fresh.

Infographic

Spinach raw vs Egg white 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.
Spinach raw
Spinach raw
9
:
1
Egg white
Egg white
Contains more Calcium +1314.3%
Contains more Iron +3287.5%
Contains more Magnesium +618.2%
Contains more Phosphorus +226.7%
Contains more Potassium +242.3%
Contains less Sodium -52.4%
Contains more Zinc +1666.7%
Contains more Copper +465.2%
Contains more Manganese +8054.5%
Contains more Selenium +1900%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +1314.3%
Contains more Iron +3287.5%
Contains more Magnesium +618.2%
Contains more Phosphorus +226.7%
Contains more Potassium +242.3%
Contains less Sodium -52.4%
Contains more Zinc +1666.7%
Contains more Copper +465.2%
Contains more Manganese +8054.5%
Contains more Selenium +1900%

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.
Spinach raw
Spinach raw
8
:
3
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1850%
Contains more Vitamin B3 +589.5%
Contains more Vitamin B6 +3800%
Contains more Folate +4750%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +132.3%
Contains more Vitamin B5 +192.3%
Contains more Vitamin B12 +∞%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1850%
Contains more Vitamin B3 +589.5%
Contains more Vitamin B6 +3800%
Contains more Folate +4750%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +132.3%
Contains more Vitamin B5 +192.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
4
:
1
Egg white
Egg white
Contains more Fats +129.4%
Contains more Carbs +397.3%
Contains more Other +173%
Contains more Protein +281.1%
Equal in Water - 87.57
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +129.4%
Contains more Carbs +397.3%
Contains more Other +173%
Contains more Protein +281.1%
Equal in Water - 87.57

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
3
Egg white
Egg white
Contains more Fructose +114.3%
Contains more Galactose +42.9%
Contains more Glucose +209.1%
Contains more Lactose +∞%
Contains more Maltose +∞%
Equal in Sucrose - 0.07
Spinach raw
16% 26% 35% 23%
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
Egg white
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more Fructose +114.3%
Contains more Galactose +42.9%
Contains more Glucose +209.1%
Contains more Lactose +∞%
Contains more Maltose +∞%
Equal in Sucrose - 0.07

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 Egg white
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Egg white Opinion
Net carbs 1.43g 0.73g Spinach raw
Protein 2.86g 10.9g Egg white
Fats 0.39g 0.17g Spinach raw
Carbs 3.63g 0.73g Spinach raw
Calories 23kcal 52kcal Egg white
Fructose 0.15g 0.07g Spinach raw
Sugar 0.42g 0.71g Spinach raw
Fiber 2.2g 0g Spinach raw
Calcium 99mg 7mg Spinach raw
Iron 2.71mg 0.08mg Spinach raw
Magnesium 79mg 11mg Spinach raw
Phosphorus 49mg 15mg Spinach raw
Potassium 558mg 163mg Spinach raw
Sodium 79mg 166mg Spinach raw
Zinc 0.53mg 0.03mg Spinach raw
Copper 0.13mg 0.023mg Spinach raw
Manganese 0.897mg 0.011mg Spinach raw
Selenium 1µg 20µg Egg white
Vitamin A 9377IU 0IU Spinach raw
Vitamin A RAE 469µg 0µg Spinach raw
Vitamin E 2.03mg 0mg Spinach raw
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.004mg Spinach raw
Vitamin B2 0.189mg 0.439mg Egg white
Vitamin B3 0.724mg 0.105mg Spinach raw
Vitamin B5 0.065mg 0.19mg Egg white
Vitamin B6 0.195mg 0.005mg Spinach raw
Folate 194µg 4µg Spinach raw
Vitamin B12 0µg 0.09µg Egg white
Vitamin K 482.9µg 0µg Spinach raw
Tryptophan 0.039mg 0.125mg Egg white
Threonine 0.122mg 0.449mg Egg white
Isoleucine 0.147mg 0.661mg Egg white
Leucine 0.223mg 1.016mg Egg white
Lysine 0.174mg 0.806mg Egg white
Methionine 0.053mg 0.399mg Egg white
Phenylalanine 0.129mg 0.686mg Egg white
Valine 0.161mg 0.809mg Egg white
Histidine 0.064mg 0.29mg Egg white
Saturated Fat 0.063g 0g Egg white
Monounsaturated Fat 0.01g 0g Spinach raw
Polyunsaturated fat 0.165g 0g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
181%
Spinach raw
11%
Egg white
Minerals Daily Need Coverage Score
45%
Spinach raw
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 87mg)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.8)
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?
Egg white
Egg white is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 32)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.