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  6. Spinach raw vs. French fries

Spinach raw vs. French fries — In-Depth Nutrition Comparison

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A recap on the differences between spinach raw and french fries

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, vitamin C, iron, and vitamin B2, yet french fries are higher in vitamin B3 and vitamin B6.
  • Spinach raw covers your daily vitamin K needs 393% more than french fries.
  • The amount of saturated fat in spinach raw is lower.
  • The glycemic index of spinach raw is lower.

Food varieties used in this article are Spinach, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Spinach raw vs French fries 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +125.7%
Contains more CalciumCalcium +450%
Contains more IronIron +234.6%
Contains less SodiumSodium -62.4%
Contains more ManganeseManganese +263.2%
Contains more PhosphorusPhosphorus +155.1%
~equal in Potassium ~579mg
~equal in Copper ~0.124mg
~equal in Zinc ~0.5mg
~equal in Selenium ~0.9µg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin CVitamin C +497.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +21.6%
Contains more Vitamin B2Vitamin B2 +384.6%
Contains more Vitamin KVitamin K +4211.6%
Contains more FolateFolate +546.7%
Contains more Vitamin B1Vitamin B1 +117.9%
Contains more Vitamin B3Vitamin B3 +314.9%
Contains more Vitamin B5Vitamin B5 +792.3%
Contains more Vitamin B6Vitamin B6 +90.8%
Contains more CholineCholine +90.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw French fries DV% diff.
Vitamin K 482.9µg 11.2µg 393%
Vitamin A 469µg 0µg 52%
Folate 194µg 30µg 41%
Polyunsaturated fat 0.165g 5.398g 35%
Manganese 0.897mg 0.247mg 28%
Vitamin C 28.1mg 4.7mg 26%
Iron 2.71mg 0.81mg 24%
Fats 0.39g 14.73g 22%
Monounsaturated fat 0.01g 5.969g 15%
Calories 23kcal 312kcal 14%
Vitamin B6 0.195mg 0.372mg 14%
Vitamin B3 0.724mg 3.004mg 14%
Carbs 3.63g 41.44g 13%
Vitamin B2 0.189mg 0.039mg 12%
Phosphorus 49mg 125mg 11%
Saturated fat 0.063g 2.336g 10%
Vitamin B5 0.065mg 0.58mg 10%
Magnesium 79mg 35mg 10%
Calcium 99mg 18mg 8%
Vitamin B1 0.078mg 0.17mg 8%
Sodium 79mg 210mg 6%
Fiber 2.2g 3.8g 6%
Choline 19.3mg 36.8mg 3%
Vitamin E 2.03mg 1.67mg 2%
Copper 0.13mg 0.124mg 1%
Protein 2.86g 3.43g 1%
Potassium 558mg 579mg 1%
Net carbs 1.43g 37.64g N/A
Sugar 0.42g 0.3g N/A
Zinc 0.53mg 0.5mg 0%
Selenium 1µg 0.9µg 0%
Trans fat 0g 0.06g N/A
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more WaterWater +137.1%
Contains more ProteinProtein +19.9%
Contains more FatsFats +3676.9%
Contains more CarbsCarbs +1041.6%
~equal in Other ~1.85g

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +59590%
Contains more Poly. FatPolyunsaturated fat +3171.5%

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.