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  6. Spinach raw vs. Muenster cheese

Spinach raw vs. Muenster cheese — In-Depth Nutrition Comparison

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What are the differences between spinach raw and muenster cheese?

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, and vitamin C, yet muenster cheese is higher in calcium, vitamin B12, and phosphorus.
  • Spinach raw's daily need coverage for vitamin K is 400% more.
  • The amount of saturated fat in spinach raw is lower.

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

Infographic

Spinach raw vs Muenster cheese 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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more MagnesiumMagnesium +192.6%
Contains more PotassiumPotassium +316.4%
Contains more IronIron +561%
Contains more CopperCopper +319.4%
Contains less SodiumSodium -87.4%
Contains more ManganeseManganese +11112.5%
Contains more CalciumCalcium +624.2%
Contains more ZincZinc +430.2%
Contains more PhosphorusPhosphorus +855.1%
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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +57.4%
Contains more Vitamin EVitamin E +680.8%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +602.9%
Contains more Vitamin B6Vitamin B6 +248.2%
Contains more Vitamin KVitamin K +19216%
Contains more FolateFolate +1516.7%
Contains more CholineCholine +25.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +69.3%
Contains more Vitamin B5Vitamin B5 +192.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Spinach raw Muenster cheese DV% diff.
Vitamin K 482.9µg 2.5µg 400%
Saturated fat 0.063g 19.113g 87%
Calcium 99mg 717mg 62%
Vitamin B12 0µg 1.47µg 61%
Phosphorus 49mg 468mg 60%
Folate 194µg 12µg 46%
Fats 0.39g 30.04g 46%
Protein 2.86g 23.41g 41%
Manganese 0.897mg 0.008mg 39%
Cholesterol 0mg 96mg 32%
Vitamin C 28.1mg 0mg 31%
Iron 2.71mg 0.41mg 29%
Selenium 1µg 14.5µg 25%
Sodium 79mg 628mg 24%
Monounsaturated fat 0.01g 8.711g 22%
Zinc 0.53mg 2.81mg 21%
Vitamin A 469µg 298µg 19%
Calories 23kcal 368kcal 17%
Potassium 558mg 134mg 12%
Vitamin E 2.03mg 0.26mg 12%
Magnesium 79mg 27mg 12%
Copper 0.13mg 0.031mg 11%
Vitamin B6 0.195mg 0.056mg 11%
Vitamin B2 0.189mg 0.32mg 10%
Fiber 2.2g 0g 9%
Vitamin B1 0.078mg 0.013mg 5%
Vitamin B3 0.724mg 0.103mg 4%
Vitamin D 0µg 0.6µg 3%
Polyunsaturated fat 0.165g 0.661g 3%
Vitamin B5 0.065mg 0.19mg 3%
Vitamin D 0IU 22IU 3%
Choline 19.3mg 15.4mg 1%
Carbs 3.63g 1.12g 1%
Net carbs 1.43g 1.12g N/A
Sugar 0.42g 1.12g N/A
Tryptophan 0.039mg 0.327mg 0%
Threonine 0.122mg 0.888mg 0%
Isoleucine 0.147mg 1.145mg 0%
Leucine 0.223mg 2.26mg 0%
Lysine 0.174mg 2.139mg 0%
Methionine 0.053mg 0.569mg 0%
Phenylalanine 0.129mg 1.24mg 0%
Valine 0.161mg 1.482mg 0%
Histidine 0.064mg 0.829mg 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
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more CarbsCarbs +224.1%
Contains more WaterWater +118.8%
Contains more ProteinProtein +718.5%
Contains more FatsFats +7602.6%
Contains more OtherOther +112.8%

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
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +87010%
Contains more Poly. FatPolyunsaturated fat +300.6%

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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.