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  6. Spinach raw vs. Jerky

Spinach raw vs. Jerky — In-Depth Nutrition Comparison

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How are spinach raw and jerky different?

  • Spinach raw is higher in vitamin K, vitamin A, manganese, and vitamin C; however, jerky is richer in zinc, phosphorus, vitamin B12, and iron.
  • Daily need coverage for vitamin K for spinach raw is 401% higher.
  • Spinach raw has less sodium.
  • Jerky has a lower glycemic index (0) than spinach raw (32).

Spinach, raw and Snacks, beef jerky, chopped, and formed are the varieties used in this article.

Infographic

Spinach raw vs Jerky 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%
Jerky
Jerky
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more MagnesiumMagnesium +54.9%
Contains more CalciumCalcium +395%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +708.1%
Contains more IronIron +100%
Contains more CopperCopper +74.6%
Contains more ZincZinc +1430.2%
Contains more PhosphorusPhosphorus +730.6%
Contains more SeleniumSelenium +970%
~equal in Potassium ~597mg

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%
Jerky
Jerky
6
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +314.3%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin KVitamin K +20895.7%
Contains more FolateFolate +44.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +97.4%
Contains more Vitamin B3Vitamin B3 +139.2%
Contains more Vitamin B5Vitamin B5 +150.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +465.3%
~equal in Vitamin B6 ~0.179mg

All nutrients comparison - raw data values

Nutrient Spinach raw Jerky DV% diff.
Vitamin K 482.9µg 2.3µg 401%
Sodium 79mg 2081mg 87%
Zinc 0.53mg 8.11mg 69%
Protein 2.86g 33.2g 61%
Vitamin A 469µg 0µg 52%
Phosphorus 49mg 407mg 51%
Saturated fat 0.063g 10.85g 49%
Vitamin B12 0µg 0.99µg 41%
Fats 0.39g 25.6g 39%
Manganese 0.897mg 0.111mg 34%
Iron 2.71mg 5.42mg 34%
Vitamin C 28.1mg 0mg 31%
Monounsaturated fat 0.01g 11.305g 28%
Calories 23kcal 410kcal 19%
Selenium 1µg 10.7µg 18%
Choline 19.3mg 109.1mg 16%
Cholesterol 0mg 48mg 16%
Folate 194µg 134µg 15%
Copper 0.13mg 0.227mg 11%
Vitamin E 2.03mg 0.49mg 10%
Calcium 99mg 20mg 8%
Magnesium 79mg 51mg 7%
Vitamin B1 0.078mg 0.154mg 6%
Vitamin B3 0.724mg 1.732mg 6%
Polyunsaturated fat 0.165g 1.011g 6%
Vitamin B2 0.189mg 0.142mg 4%
Fiber 2.2g 1.8g 2%
Vitamin D 0µg 0.3µg 2%
Carbs 3.63g 11g 2%
Vitamin B5 0.065mg 0.163mg 2%
Potassium 558mg 597mg 1%
Vitamin D 0IU 11IU 1%
Vitamin B6 0.195mg 0.179mg 1%
Net carbs 1.43g 9.2g N/A
Sugar 0.42g 9g 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%

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
Jerky
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more WaterWater +291.3%
Contains more ProteinProtein +1060.8%
Contains more FatsFats +6464.1%
Contains more CarbsCarbs +203%
Contains more OtherOther +297.7%

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
Jerky
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +112950%
Contains more Poly. FatPolyunsaturated fat +512.7%

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.