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  6. Spinach raw vs. Fast food

Spinach raw vs. Fast food — In-Depth Nutrition Comparison

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The main differences between Spinach raw and Fast food

  • Spinach raw is richer in Vitamin K, Vitamin A RAE, Vitamin C, Folate, and Manganese, yet Fast food is richer in Vitamin B12, Selenium, Vitamin B3, and Vitamin B1.
  • Daily need coverage for Vitamin K from Spinach raw is 398% higher.
  • Spinach raw contains less Saturated Fat.

Food types used in this article are Spinach, raw and Fast foods, hamburger; single, regular patty; plain.

Infographic

Spinach raw vs Fast food 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
6
:
4
Fast food
Fast food
Contains more Calcium +59.7%
Contains more Magnesium +192.6%
Contains more Potassium +183.2%
Contains less Sodium -76.1%
Contains more Manganese +151.3%
Contains more Iron +12.9%
Contains more Phosphorus +173.5%
Contains more Zinc +375.5%
Contains more Selenium +1930%
Equal in Copper - 0.121
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Fast food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 115% 20% 58% 18% 44% 69% 41% 47% 111%
Contains more Calcium +59.7%
Contains more Magnesium +192.6%
Contains more Potassium +183.2%
Contains less Sodium -76.1%
Contains more Manganese +151.3%
Contains more Iron +12.9%
Contains more Phosphorus +173.5%
Contains more Zinc +375.5%
Contains more Selenium +1930%
Equal in Copper - 0.121

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
5
:
7
Fast food
Fast food
Contains more Vitamin A +18286.3%
Contains more Vitamin E +434.2%
Contains more Vitamin C +∞%
Contains more Folate +142.5%
Contains more Vitamin K +9755.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +306.4%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B3 +675.8%
Contains more Vitamin B5 +715.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.212
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%
Fast food
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 8% 3% 0% 80% 84% 106% 32% 49% 60% 112% 13%
Contains more Vitamin A +18286.3%
Contains more Vitamin E +434.2%
Contains more Vitamin C +∞%
Contains more Folate +142.5%
Contains more Vitamin K +9755.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +306.4%
Contains more Vitamin B2 +92.1%
Contains more Vitamin B3 +675.8%
Contains more Vitamin B5 +715.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.212

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
3
Fast food
Fast food
Contains more Water +137.7%
Contains more Other +13.2%
Contains more Protein +477.6%
Contains more Fats +2979.5%
Contains more Carbs +767.8%
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
Fast food
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more Water +137.7%
Contains more Other +13.2%
Contains more Protein +477.6%
Contains more Fats +2979.5%
Contains more Carbs +767.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Fast food
Fast food
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +48250%
Contains more Polyunsaturated fat +918.2%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Fast food
41% 44% 15%
Saturated Fat: 4.493 g
Monounsaturated Fat: 4.835 g
Polyunsaturated fat: 1.68 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +48250%
Contains more Polyunsaturated fat +918.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
4
Fast food
Fast food
Contains more Sucrose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Glucose +1763.6%
Contains more Fructose +1413.3%
Contains more Maltose +∞%
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
Fast food
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Glucose +1763.6%
Contains more Fructose +1413.3%
Contains more Maltose +∞%

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 Fast food
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Fast food Opinion
Net carbs 1.43g 29.8g Fast food
Protein 2.86g 16.52g Fast food
Fats 0.39g 12.01g Fast food
Carbs 3.63g 31.5g Fast food
Calories 23kcal 297kcal Fast food
Starch 22.87g Fast food
Fructose 0.15g 2.27g Fast food
Sugar 0.42g 4.88g Spinach raw
Fiber 2.2g 1.7g Spinach raw
Calcium 99mg 62mg Spinach raw
Iron 2.71mg 3.06mg Fast food
Magnesium 79mg 27mg Spinach raw
Phosphorus 49mg 134mg Fast food
Potassium 558mg 197mg Spinach raw
Sodium 79mg 331mg Spinach raw
Zinc 0.53mg 2.52mg Fast food
Copper 0.13mg 0.121mg Spinach raw
Manganese 0.897mg 0.357mg Spinach raw
Selenium 1µg 20.3µg Fast food
Vitamin A 9377IU 51IU Spinach raw
Vitamin A RAE 469µg 9µg Spinach raw
Vitamin E 2.03mg 0.38mg Spinach raw
Vitamin D 0IU 2IU Fast food
Vitamin D 0µg 0.1µg Fast food
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.317mg Fast food
Vitamin B2 0.189mg 0.363mg Fast food
Vitamin B3 0.724mg 5.617mg Fast food
Vitamin B5 0.065mg 0.53mg Fast food
Vitamin B6 0.195mg 0.212mg Fast food
Folate 194µg 80µg Spinach raw
Vitamin B12 0µg 0.89µg Fast food
Vitamin K 482.9µg 4.9µg Spinach raw
Tryptophan 0.039mg 0.144mg Fast food
Threonine 0.122mg 0.46mg Fast food
Isoleucine 0.147mg 0.642mg Fast food
Leucine 0.223mg 1.13mg Fast food
Lysine 0.174mg 0.785mg Fast food
Methionine 0.053mg 0.306mg Fast food
Phenylalanine 0.129mg 0.67mg Fast food
Valine 0.161mg 0.728mg Fast food
Histidine 0.064mg 0.402mg Fast food
Cholesterol 0mg 33mg Spinach raw
Trans Fat 0g 0.514g Spinach raw
Saturated Fat 0.063g 4.493g Spinach raw
Omega-3 - DHA 0g 0.001g Fast food
Omega-3 - EPA 0g 0.005g Fast food
Omega-3 - DPA 0g 0.009g Fast food
Monounsaturated Fat 0.01g 4.835g Fast food
Polyunsaturated fat 0.165g 1.68g Fast food
Omega-6 - Eicosadienoic acid 0.003g Fast food
Omega-6 - Linoleic acid 1.391g Fast food
Omega-6 - Gamma-linoleic acid 0.004g Fast food
Omega-3 - ALA 0.121g Fast food
Omega-6 - Dihomo-gamma-linoleic acid 0.009g Fast food

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Fast food
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
46%
Fast food
Minerals Daily Need Coverage Score
45%
Spinach raw
54%
Fast food

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4.46g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 252mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 4.43g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 34)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $0.2)
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.

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.