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  6. Spinach raw vs. Feta

Spinach raw vs. Feta — In-Depth Nutrition Comparison

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What are the main differences between spinach raw and feta?

  • Spinach raw is richer in vitamin K, vitamin A, folate, and manganese, while feta is higher in vitamin B12, vitamin B2, phosphorus, and calcium.
  • Spinach raw's daily need coverage for vitamin K is 401% higher.
  • Feta has 32 times less manganese than spinach raw. Spinach raw has 0.897mg of manganese, while feta has 0.028mg.
  • Spinach raw is lower in sodium.

We used Spinach, raw and Cheese, feta types in this comparison.

Infographic

Spinach raw vs Feta 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%
Feta
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +315.8%
Contains more PotassiumPotassium +800%
Contains more IronIron +316.9%
Contains more CopperCopper +306.3%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +3103.6%
Contains more CalciumCalcium +398%
Contains more ZincZinc +443.4%
Contains more PhosphorusPhosphorus +587.8%
Contains more SeleniumSelenium +1400%

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%
Feta
Feta
7
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +275.2%
Contains more Vitamin EVitamin E +1027.8%
Contains more Vitamin KVitamin K +26727.8%
Contains more FolateFolate +506.3%
Contains more CholineCholine +25.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +97.4%
Contains more Vitamin B2Vitamin B2 +346.6%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B5Vitamin B5 +1387.7%
Contains more Vitamin B6Vitamin B6 +117.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Spinach raw Feta DV% diff.
Vitamin K 482.9µg 1.8µg 401%
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.063g 14.946g 68%
Vitamin B2 0.189mg 0.844mg 50%
Folate 194µg 32µg 41%
Phosphorus 49mg 337mg 41%
Calcium 99mg 493mg 39%
Manganese 0.897mg 0.028mg 38%
Vitamin A 469µg 125µg 38%
Sodium 79mg 917mg 36%
Fats 0.39g 21.28g 32%
Vitamin C 28.1mg 0mg 31%
Cholesterol 0mg 89mg 30%
Iron 2.71mg 0.65mg 26%
Selenium 1µg 15µg 25%
Protein 2.86g 14.21g 23%
Zinc 0.53mg 2.88mg 21%
Vitamin B6 0.195mg 0.424mg 18%
Vitamin B5 0.065mg 0.967mg 18%
Potassium 558mg 62mg 15%
Magnesium 79mg 19mg 14%
Monounsaturated fat 0.01g 4.623g 12%
Calories 23kcal 264kcal 12%
Vitamin E 2.03mg 0.18mg 12%
Copper 0.13mg 0.032mg 11%
Fiber 2.2g 0g 9%
Vitamin B1 0.078mg 0.154mg 6%
Polyunsaturated fat 0.165g 0.591g 3%
Vitamin B3 0.724mg 0.991mg 2%
Vitamin D 0IU 16IU 2%
Vitamin D 0µg 0.4µg 2%
Choline 19.3mg 15.4mg 1%
Carbs 3.63g 4.09g 0%
Net carbs 1.43g 4.09g N/A
Sugar 0.42g 4.09g N/A
Tryptophan 0.039mg 0.2mg 0%
Threonine 0.122mg 0.637mg 0%
Isoleucine 0.147mg 0.803mg 0%
Leucine 0.223mg 1.395mg 0%
Lysine 0.174mg 1.219mg 0%
Methionine 0.053mg 0.368mg 0%
Phenylalanine 0.129mg 0.675mg 0%
Valine 0.161mg 1.065mg 0%
Histidine 0.064mg 0.397mg 0%
Fructose 0.15g 0%

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
Feta
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more WaterWater +65.5%
Contains more ProteinProtein +396.9%
Contains more FatsFats +5356.4%
Contains more CarbsCarbs +12.7%
Contains more OtherOther +202.3%

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
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +46130%
Contains more Poly. FatPolyunsaturated fat +258.2%

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.