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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
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
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
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
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
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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
45%
35%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 234mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 2.11g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 43)
Which food is cheaper?
Nachos is cheaper (difference - $0.2)
Which food is richer in minerals?
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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?
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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.