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  6. Spinach raw vs. Filo

Spinach raw vs. Filo — In-Depth Nutrition Comparison

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A recap on differences between spinach raw and filo

  • Spinach raw is higher in vitamin K, vitamin A, vitamin C, folate, manganese, and magnesium, yet filo is higher in selenium, vitamin B1, and vitamin B3.
  • Spinach raw covers your daily vitamin K needs 400% more than filo.
  • The amount of sodium in spinach raw is lower.

Food varieties used in this article are Spinach, raw and Phyllo dough.

Infographic

Spinach raw vs Filo 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%
Filo
Filo
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +426.7%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +654.1%
Contains more CopperCopper +28.7%
Contains less SodiumSodium -83.6%
Contains more ManganeseManganese +88.4%
Contains more IronIron +18.5%
Contains more PhosphorusPhosphorus +53.1%
Contains more SeleniumSelenium +2230%
~equal in Zinc ~0.49mg

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%
Filo
Filo
4
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% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2437.5%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +19216%
Contains more FolateFolate +120.5%
Contains more CholineCholine +179.7%
Contains more Vitamin B1Vitamin B1 +593.6%
Contains more Vitamin B2Vitamin B2 +80.4%
Contains more Vitamin B3Vitamin B3 +462.6%
Contains more Vitamin B5Vitamin B5 +364.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Filo DV% diff.
Vitamin K 482.9µg 2.5µg 400%
Vitamin A 469µg 0µg 52%
Selenium 1µg 23.3µg 41%
Vitamin B1 0.078mg 0.541mg 39%
Vitamin C 28.1mg 0mg 31%
Folate 194µg 88µg 27%
Vitamin B3 0.724mg 4.073mg 21%
Sodium 79mg 483mg 18%
Manganese 0.897mg 0.476mg 18%
Carbs 3.63g 52.6g 16%
Magnesium 79mg 15mg 15%
Calories 23kcal 299kcal 14%
Potassium 558mg 74mg 14%
Vitamin E 2.03mg 0.08mg 13%
Vitamin B6 0.195mg 0.03mg 13%
Vitamin B2 0.189mg 0.341mg 12%
Fats 0.39g 6g 9%
Calcium 99mg 11mg 9%
Monounsaturated fat 0.01g 3.149g 8%
Protein 2.86g 7.1g 8%
Saturated fat 0.063g 1.47g 6%
Iron 2.71mg 3.21mg 6%
Polyunsaturated fat 0.165g 0.923g 5%
Vitamin B5 0.065mg 0.302mg 5%
Phosphorus 49mg 75mg 4%
Copper 0.13mg 0.101mg 3%
Choline 19.3mg 6.9mg 2%
Fiber 2.2g 1.9g 1%
Net carbs 1.43g 50.7g N/A
Sugar 0.42g 0.18g N/A
Zinc 0.53mg 0.49mg 0%
Tryptophan 0.039mg 0.088mg 0%
Threonine 0.122mg 0.194mg 0%
Isoleucine 0.147mg 0.246mg 0%
Leucine 0.223mg 0.49mg 0%
Lysine 0.174mg 0.158mg 0%
Methionine 0.053mg 0.126mg 0%
Phenylalanine 0.129mg 0.359mg 0%
Valine 0.161mg 0.286mg 0%
Histidine 0.064mg 0.159mg 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
Filo
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +180.4%
Contains more ProteinProtein +148.3%
Contains more FatsFats +1438.5%
Contains more CarbsCarbs +1349%
~equal in Other ~1.7g

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +31390%
Contains more Poly. FatPolyunsaturated fat +459.4%

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.