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Spinach raw vs. Nachos — In-Depth Nutrition Comparison

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A recap on differences between spinach raw and nachos

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, vitamin C, and iron, yet nachos are higher in phosphorus, selenium, and vitamin E.
  • Spinach raw covers your daily vitamin K needs 386% more than nachos.
  • Spinach raw contains 447 times more vitamin A than nachos. While spinach raw contains 9377IU of vitamin A, nachos contain only 21IU.
  • The amount of saturated fat in spinach raw is lower.
  • The glycemic index of spinach raw is lower.

Food varieties used in this article are Spinach, raw and Fast foods, nachos, with cheese.

Infographic

Spinach raw vs Nachos 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%
Nachos
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains more MagnesiumMagnesium +88.1%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +54.1%
Contains more IronIron +261.3%
Contains more CopperCopper +103.1%
Contains less SodiumSodium -74.8%
Contains more ManganeseManganese +379.7%
Contains more ZincZinc +62.3%
Contains more PhosphorusPhosphorus +304.1%
Contains more SeleniumSelenium +760%

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%
Nachos
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% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more Vitamin CVitamin C +2454.5%
Contains more Vitamin AVitamin A +9280%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B3Vitamin B3 +14.9%
Contains more Vitamin KVitamin K +2402.1%
Contains more FolateFolate +1840%
Contains more Vitamin EVitamin E +101%
Contains more Vitamin B1Vitamin B1 +57.7%
Contains more Vitamin B5Vitamin B5 +484.6%
Contains more Vitamin B6Vitamin B6 +10.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +36.8%
~equal in Vitamin D ~0µg

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
Nachos
4
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more WaterWater +144.4%
Contains more ProteinProtein +51%
Contains more FatsFats +5412.8%
Contains more CarbsCarbs +861.7%
~equal in Other ~1.87g

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
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +140100%
Contains more Poly. FatPolyunsaturated fat +2954.5%

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
Nachos
3
93% 2% 5%
Starch: 28.33 g
Sucrose: 0.53 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.63 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +657.1%
Contains more LactoseLactose +∞%
~equal in Maltose ~0g

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

All nutrients comparison - raw data values

Nutrient Spinach raw Nachos DV% diff.
Vitamin K 482.9µg 19.3µg 386%
Vitamin A 469µg 5µg 52%
Folate 194µg 10µg 46%
Monounsaturated fat 0.01g 14.02g 35%
Polyunsaturated fat 0.165g 5.04g 33%
Fats 0.39g 21.5g 32%
Manganese 0.897mg 0.187mg 31%
Vitamin C 28.1mg 1.1mg 30%
Iron 2.71mg 0.75mg 25%
Phosphorus 49mg 198mg 21%
Calories 23kcal 343kcal 16%
Selenium 1µg 8.6µg 14%
Vitamin E 2.03mg 4.08mg 14%
Starch 28.33g 12%
Sodium 79mg 313mg 10%
Carbs 3.63g 34.91g 10%
Saturated fat 0.063g 2.173g 10%
Magnesium 79mg 42mg 9%
Copper 0.13mg 0.064mg 7%
Vitamin B5 0.065mg 0.38mg 6%
Potassium 558mg 362mg 6%
Calcium 99mg 63mg 4%
Fiber 2.2g 3.2g 4%
Vitamin B1 0.078mg 0.123mg 4%
Vitamin B2 0.189mg 0.133mg 4%
Zinc 0.53mg 0.86mg 3%
Protein 2.86g 4.32g 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin B6 0.195mg 0.215mg 2%
Choline 19.3mg 26.4mg 1%
Vitamin B3 0.724mg 0.63mg 1%
Cholesterol 0mg 3mg 1%
Net carbs 1.43g 31.71g N/A
Sugar 0.42g 2.17g N/A
Trans fat 0g 0.058g N/A
Tryptophan 0.039mg 0.042mg 0%
Threonine 0.122mg 0.156mg 0%
Isoleucine 0.147mg 0.187mg 0%
Leucine 0.223mg 0.521mg 0%
Lysine 0.174mg 0.156mg 0%
Methionine 0.053mg 0.094mg 0%
Phenylalanine 0.129mg 0.229mg 0%
Valine 0.161mg 0.25mg 0%
Histidine 0.064mg 0.135mg 0%
Fructose 0.15g 0g 0%
Omega-3 - ALA 0.617g N/A
Omega-6 - Gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 4.343g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Nachos
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
24%
Nachos
Minerals Daily Need Coverage Score
45%
Spinach raw
35%
Nachos

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 234mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 2.11g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 43)
Which food is cheaper?
Nachos
Nachos is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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.
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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.