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  6. Spinach raw vs. Meatball

Spinach raw vs. Meatball — In-Depth Nutrition Comparison

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How are spinach raw and meatball different?

  • Spinach raw is higher in vitamin K, vitamin A, vitamin C, folate, and magnesium; however, meatball is richer in vitamin B1, copper, vitamin B12, and phosphorus.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Spinach raw has less sodium.
  • Meatball has a lower glycemic index (0) than spinach raw (32).

Spinach, raw and Meatballs, meatless are the varieties used in this article.

Infographic

Spinach raw vs Meatball 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 13% 7.5% 16% 81% 235% 49% 147% 72% 0% 4.4%
Contains more MagnesiumMagnesium +338.9%
Contains more CalciumCalcium +296%
Contains more PotassiumPotassium +210%
Contains more IronIron +25.5%
Contains less SodiumSodium -85.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +25%
Contains more CopperCopper +443.1%
Contains more ZincZinc +239.6%
Contains more PhosphorusPhosphorus +602%

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% 0% 35% 0% 235% 49% 47% 30% 46% 188% 0% 59% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +17.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +148.7%
Contains more Vitamin B1Vitamin B1 +1102.6%
Contains more Vitamin B2Vitamin B2 +12.7%
Contains more Vitamin B3Vitamin B3 +245.3%
Contains more Vitamin B5Vitamin B5 +669.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +358%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.2mg

All nutrients comparison - raw data values

Nutrient Spinach raw Meatball DV% diff.
Vitamin K 482.9µg 0µg 402%
Vitamin B1 0.078mg 0.938mg 72%
Copper 0.13mg 0.706mg 64%
Vitamin B12 0µg 1.5µg 63%
Vitamin A 469µg 0µg 52%
Phosphorus 49mg 344mg 42%
Manganese 0.897mg 39%
Protein 2.86g 21g 36%
Vitamin C 28.1mg 0mg 31%
Polyunsaturated fat 0.165g 4.666g 30%
Folate 194µg 78µg 29%
Sodium 79mg 550mg 20%
Magnesium 79mg 18mg 15%
Choline 19.3mg 88.4mg 13%
Fats 0.39g 9g 13%
Zinc 0.53mg 1.8mg 12%
Potassium 558mg 180mg 11%
Vitamin B3 0.724mg 2.5mg 11%
Fiber 2.2g 4.6g 10%
Vitamin B5 0.065mg 0.5mg 9%
Calories 23kcal 197kcal 9%
Iron 2.71mg 2.16mg 7%
Calcium 99mg 25mg 7%
Saturated fat 0.063g 1.425g 6%
Monounsaturated fat 0.01g 2.188g 5%
Vitamin B2 0.189mg 0.213mg 2%
Vitamin E 2.03mg 1.73mg 2%
Carbs 3.63g 8g 1%
Net carbs 1.43g 3.4g N/A
Sugar 0.42g 1.25g N/A
Selenium 1µg 0.8µg 0%
Vitamin B6 0.195mg 0.2mg 0%
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
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 g
Contains more WaterWater +57.6%
Contains more ProteinProtein +634.3%
Contains more FatsFats +2207.7%
Contains more CarbsCarbs +120.4%
Contains more OtherOther +132.6%

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% 26% 56%
Saturated fat: Sat. Fat 1.425 g
Monounsaturated fat: Mono. Fat 2.188 g
Polyunsaturated fat: Poly. Fat 4.666 g
Contains less Sat. FatSaturated fat -95.6%
Contains more Mono. FatMonounsaturated fat +21780%
Contains more Poly. FatPolyunsaturated fat +2727.9%

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. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169067/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.