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Spinach raw vs. Muffin — In-Depth Nutrition Comparison

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Differences between spinach raw and muffin

  • Spinach raw has more vitamin K, vitamin A, folate, vitamin C, manganese, iron, and magnesium, while muffin has more phosphorus and choline.
  • Spinach raw's daily need coverage for vitamin K is 370% higher.
  • Muffin contains 128 times less vitamin A than spinach raw. Spinach raw contains 9377IU of vitamin A, while muffin contains 73IU.
  • The amount of saturated fat in spinach raw is lower.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of muffin is 59.

The food types used in this comparison are Spinach, raw and Muffins, blueberry, commercially prepared (Includes mini-muffins).

Infographic

Spinach raw vs Muffin 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%
Muffin
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Contains more MagnesiumMagnesium +690%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +361.2%
Contains more IronIron +108.5%
Contains more CopperCopper +116.7%
Contains more ZincZinc +43.2%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +99.8%
Contains more PhosphorusPhosphorus +198%
Contains more SeleniumSelenium +720%

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%
Muffin
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Contains more Vitamin CVitamin C +3022.2%
Contains more Vitamin AVitamin A +2133.3%
Contains more Vitamin EVitamin E +24.5%
Contains more Vitamin B2Vitamin B2 +16%
Contains more Vitamin B6Vitamin B6 +387.5%
Contains more Vitamin KVitamin K +1131.9%
Contains more FolateFolate +304.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +115.4%
Contains more Vitamin B3Vitamin B3 +95.9%
Contains more Vitamin B5Vitamin B5 +623.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +379.3%

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
Muffin
3
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more WaterWater +266.2%
Contains more OtherOther +16.2%
Contains more ProteinProtein +57%
Contains more FatsFats +4020.5%
Contains more CarbsCarbs +1360.1%

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
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +48120%
Contains more Poly. FatPolyunsaturated fat +4810.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Muffin
6
34% 59% 3% 3%
Starch: 16.31 g
Sucrose: 28.01 g
Glucose: 1.23 g
Fructose: 1.21 g
Lactose: 0.54 g
Maltose: 0.47 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +39914.3%
Contains more GlucoseGlucose +1018.2%
Contains more FructoseFructose +706.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%

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 Muffin
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Muffin DV% diff.
Vitamin K 482.9µg 39.2µg 370%
Polyunsaturated fat 0.165g 8.103g 53%
Vitamin A 469µg 21µg 50%
Folate 194µg 48µg 37%
Vitamin C 28.1mg 0.9mg 30%
Fats 0.39g 16.07g 24%
Manganese 0.897mg 0.449mg 19%
Calories 23kcal 375kcal 18%
Iron 2.71mg 1.3mg 18%
Carbs 3.63g 53g 16%
Magnesium 79mg 10mg 16%
Phosphorus 49mg 146mg 14%
Potassium 558mg 121mg 13%
Choline 19.3mg 92.5mg 13%
Saturated fat 0.063g 2.844g 13%
Selenium 1µg 8.2µg 13%
Vitamin B6 0.195mg 0.04mg 12%
Monounsaturated fat 0.01g 4.822g 12%
Sodium 79mg 336mg 11%
Cholesterol 0mg 30mg 10%
Vitamin B1 0.078mg 0.168mg 8%
Vitamin B5 0.065mg 0.47mg 8%
Copper 0.13mg 0.06mg 8%
Vitamin B12 0µg 0.16µg 7%
Starch 16.31g 7%
Calcium 99mg 44mg 6%
Vitamin B3 0.724mg 1.418mg 4%
Fiber 2.2g 1.1g 4%
Vitamin E 2.03mg 1.63mg 3%
Protein 2.86g 4.49g 3%
Vitamin B2 0.189mg 0.163mg 2%
Zinc 0.53mg 0.37mg 1%
Fructose 0.15g 1.21g 1%
Vitamin D 0IU 4IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 1.43g 51.9g N/A
Sugar 0.42g 31.47g N/A
Trans fat 0g 0.2g N/A
Tryptophan 0.039mg 0.066mg 0%
Threonine 0.122mg 0.181mg 0%
Isoleucine 0.147mg 0.224mg 0%
Leucine 0.223mg 0.421mg 0%
Lysine 0.174mg 0.199mg 0%
Methionine 0.053mg 0.115mg 0%
Phenylalanine 0.129mg 0.277mg 0%
Valine 0.161mg 0.257mg 0%
Histidine 0.064mg 0.128mg 0%
Omega-3 - DHA 0g 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Muffin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
137%
Spinach raw
30%
Muffin
Minerals Daily Need Coverage Score
45%
Spinach raw
32%
Muffin

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 31.05g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 257mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 2.781g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is cheaper?
Muffin
Muffin is cheaper (difference - $0.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.