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  6. Spinach raw vs. Fontina

Spinach raw vs. Fontina — In-Depth Nutrition Comparison

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What are the differences between spinach raw and fontina?

  • Spinach raw is higher in vitamin K, vitamin A, folate, and manganese, yet fontina is higher in vitamin B12, calcium, and phosphorus.
  • Spinach raw's daily need coverage for vitamin K is 400% more.
  • Spinach raw has 64 times more manganese than fontina. While spinach raw has 0.897mg of manganese, fontina has only 0.014mg.
  • The amount of sodium in spinach raw is lower.

We used Spinach, raw and Cheese, fontina types in this article.

Infographic

Spinach raw vs Fontina infographic
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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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +464.3%
Contains more PotassiumPotassium +771.9%
Contains more IronIron +1078.3%
Contains more CopperCopper +420%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +6307.1%
Contains more CalciumCalcium +455.6%
Contains more ZincZinc +560.4%
Contains more PhosphorusPhosphorus +606.1%
Contains more SeleniumSelenium +1350%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +79.7%
Contains more Vitamin EVitamin E +651.9%
Contains more Vitamin B1Vitamin B1 +271.4%
Contains more Vitamin B3Vitamin B3 +382.7%
Contains more Vitamin B6Vitamin B6 +134.9%
Contains more Vitamin KVitamin K +18473.1%
Contains more FolateFolate +3133.3%
Contains more CholineCholine +25.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +560%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.204mg

All nutrients comparison - raw data values

Nutrient Spinach raw Fontina DV% diff.
Vitamin K 482.9µg 2.6µg 400%
Saturated fat 0.063g 19.196g 87%
Vitamin B12 0µg 1.68µg 70%
Folate 194µg 6µg 47%
Fats 0.39g 31.14g 47%
Protein 2.86g 25.6g 45%
Calcium 99mg 550mg 45%
Phosphorus 49mg 346mg 42%
Cholesterol 0mg 116mg 39%
Manganese 0.897mg 0.014mg 38%
Sodium 79mg 800mg 31%
Iron 2.71mg 0.23mg 31%
Vitamin C 28.1mg 0mg 31%
Zinc 0.53mg 3.5mg 27%
Selenium 1µg 14.5µg 25%
Vitamin A 469µg 261µg 23%
Monounsaturated fat 0.01g 8.687g 22%
Calories 23kcal 389kcal 18%
Potassium 558mg 64mg 15%
Magnesium 79mg 14mg 15%
Copper 0.13mg 0.025mg 12%
Vitamin E 2.03mg 0.27mg 12%
Polyunsaturated fat 0.165g 1.654g 10%
Fiber 2.2g 0g 9%
Vitamin B6 0.195mg 0.083mg 9%
Vitamin B5 0.065mg 0.429mg 7%
Vitamin B1 0.078mg 0.021mg 5%
Vitamin B3 0.724mg 0.15mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Carbs 3.63g 1.55g 1%
Choline 19.3mg 15.4mg 1%
Vitamin B2 0.189mg 0.204mg 1%
Net carbs 1.43g 1.55g N/A
Sugar 0.42g 1.55g N/A
Tryptophan 0.039mg 0.361mg 0%
Threonine 0.122mg 0.935mg 0%
Isoleucine 0.147mg 1.384mg 0%
Leucine 0.223mg 2.664mg 0%
Lysine 0.174mg 2.328mg 0%
Methionine 0.053mg 0.706mg 0%
Phenylalanine 0.129mg 1.497mg 0%
Valine 0.161mg 1.926mg 0%
Histidine 0.064mg 0.959mg 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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +134.2%
Contains more WaterWater +141%
Contains more ProteinProtein +795.1%
Contains more FatsFats +7884.6%
Contains more OtherOther +120.3%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +86770%
Contains more Poly. FatPolyunsaturated fat +902.4%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.