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  6. Spinach raw vs. Mousse

Spinach raw vs. Mousse — In-Depth Nutrition Comparison

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How are Spinach raw and Mousse different?

  • Spinach raw is higher in Vitamin K, Folate, Vitamin A RAE, Manganese, Vitamin C, Iron, and Magnesium, however, Mousse is richer in Vitamin B12.
  • Daily need coverage for Vitamin K from Spinach raw is 401% higher.
  • Spinach raw contains 281 times more Vitamin C than Mousse. While Spinach raw contains 28.1mg of Vitamin C, Mousse contains only 0.1mg.
  • Spinach raw has less Saturated Fat.

Spinach, raw and Desserts, mousse, chocolate, prepared-from-recipe are the varieties used in this article.

Infographic

Spinach raw vs Mousse 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.
Spinach raw
Spinach raw
6
:
4
Mousse
Mousse
Contains more Iron +392.7%
Contains more Magnesium +295%
Contains more Potassium +290.2%
Contains more Copper +73.3%
Contains more Manganese +1420.3%
Contains more Phosphorus +138.8%
Contains less Sodium -51.9%
Contains more Zinc +20.8%
Contains more Selenium +640%
Equal in Calcium - 96
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Mousse
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 21% 15% 51% 13% 5% 18% 25% 8% 41%
Contains more Iron +392.7%
Contains more Magnesium +295%
Contains more Potassium +290.2%
Contains more Copper +73.3%
Contains more Manganese +1420.3%
Contains more Phosphorus +138.8%
Contains less Sodium -51.9%
Contains more Zinc +20.8%
Contains more Selenium +640%
Equal in Calcium - 96

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.
Spinach raw
Spinach raw
9
:
3
Mousse
Mousse
Contains more Vitamin A +1742.2%
Contains more Vitamin E +298%
Contains more Vitamin C +28000%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B3 +395.9%
Contains more Vitamin B6 +236.2%
Contains more Folate +1193.3%
Contains more Vitamin K +30081.3%
Contains more Vitamin B5 +720%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.205
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Mousse
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 11% 0% 1% 12% 48% 3% 32% 14% 12% 59% 4%
Contains more Vitamin A +1742.2%
Contains more Vitamin E +298%
Contains more Vitamin C +28000%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B3 +395.9%
Contains more Vitamin B6 +236.2%
Contains more Folate +1193.3%
Contains more Vitamin K +30081.3%
Contains more Vitamin B5 +720%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.205

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
3
Mousse
Mousse
Contains more Water +45.2%
Contains more Other +102.4%
Contains more Protein +44.8%
Contains more Fats +4002.6%
Contains more Carbs +342.7%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Mousse
4% 16% 16% 63%
Protein: 4.14 g
Fats: 16 g
Carbs: 16.07 g
Water: 62.94 g
Other: 0.85 g
Contains more Water +45.2%
Contains more Other +102.4%
Contains more Protein +44.8%
Contains more Fats +4002.6%
Contains more Carbs +342.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Mousse
Mousse
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +50170%
Contains more Polyunsaturated fat +432.7%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Mousse
61% 33% 6%
Saturated Fat: 9.151 g
Monounsaturated Fat: 5.027 g
Polyunsaturated fat: 0.879 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +50170%
Contains more Polyunsaturated fat +432.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Mousse
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok

All nutrients comparison - raw data values

Nutrient Spinach raw Mousse Opinion
Net carbs 1.43g 15.47g Mousse
Protein 2.86g 4.14g Mousse
Fats 0.39g 16g Mousse
Carbs 3.63g 16.07g Mousse
Calories 23kcal 225kcal Mousse
Fructose 0.15g Spinach raw
Sugar 0.42g 14.81g Spinach raw
Fiber 2.2g 0.6g Spinach raw
Calcium 99mg 96mg Spinach raw
Iron 2.71mg 0.55mg Spinach raw
Magnesium 79mg 20mg Spinach raw
Phosphorus 49mg 117mg Mousse
Potassium 558mg 143mg Spinach raw
Sodium 79mg 38mg Mousse
Zinc 0.53mg 0.64mg Mousse
Copper 0.13mg 0.075mg Spinach raw
Manganese 0.897mg 0.059mg Spinach raw
Selenium 1µg 7.4µg Mousse
Vitamin A 9377IU 509IU Spinach raw
Vitamin A RAE 469µg 140µg Spinach raw
Vitamin E 2.03mg 0.51mg Spinach raw
Vitamin C 28.1mg 0.1mg Spinach raw
Vitamin B1 0.078mg 0.045mg Spinach raw
Vitamin B2 0.189mg 0.205mg Mousse
Vitamin B3 0.724mg 0.146mg Spinach raw
Vitamin B5 0.065mg 0.533mg Mousse
Vitamin B6 0.195mg 0.058mg Spinach raw
Folate 194µg 15µg Spinach raw
Vitamin B12 0µg 0.47µg Mousse
Vitamin K 482.9µg 1.6µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Cholesterol 0mg 140mg Spinach raw
Saturated Fat 0.063g 9.151g Spinach raw
Omega-3 - DHA 0g 0.01g Mousse
Omega-3 - EPA 0g 0.001g Mousse
Monounsaturated Fat 0.01g 5.027g Mousse
Polyunsaturated fat 0.165g 0.879g Mousse

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Mousse
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
181%
Spinach raw
18%
Mousse
Minerals Daily Need Coverage Score
45%
Spinach raw
22%
Mousse

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 14.39g)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 140mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 9.088g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 10)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Mousse
Mousse contains less Sodium (difference - 41mg)

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. Mousse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168777/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.