Spinach raw vs. Omelette — In-Depth Nutrition Comparison
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What are the differences between spinach raw and omelette?
- Spinach raw is higher in vitamin K, vitamin A, folate, manganese, and vitamin C, yet omelette is higher in selenium, choline, vitamin B12, and vitamin B5.
- Spinach raw's daily need coverage for vitamin K is 399% more.
- The glycemic index of omelette is lower.
We used Spinach, raw and Egg, whole, cooked, omelet types in this article.
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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 | +618.2% |
| Contains more CalciumCalcium | +106.3% |
| Contains more PotassiumPotassium | +376.9% |
| Contains more IronIron | +83.1% |
| Contains more CopperCopper | +106.3% |
| Contains less SodiumSodium | -49% |
| Contains more ManganeseManganese | +3637.5% |
| Contains more ZincZinc | +105.7% |
| Contains more PhosphorusPhosphorus | +240.8% |
| Contains more SeleniumSelenium | +2480% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +172.7% |
| Contains more Vitamin EVitamin E | +57.4% |
| Contains more Vitamin B1Vitamin B1 | +129.4% |
| Contains more Vitamin B3Vitamin B3 | +1031.3% |
| Contains more Vitamin B6Vitamin B6 | +36.4% |
| Contains more Vitamin KVitamin K | +10631.1% |
| Contains more FolateFolate | +397.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +104.2% |
| Contains more Vitamin B5Vitamin B5 | +1883.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1182.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 4.5µg | 399% |
| Cholesterol | 0mg | 313mg | 104% |
| Selenium | 1µg | 25.8µg | 45% |
| Choline | 19.3mg | 247.6mg | 42% |
| Folate | 194µg | 39µg | 39% |
| Manganese | 0.897mg | 0.024mg | 38% |
| Vitamin A | 469µg | 172µg | 33% |
| Vitamin B12 | 0µg | 0.76µg | 32% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Vitamin B5 | 0.065mg | 1.289mg | 24% |
| Fats | 0.39g | 11.66g | 17% |
| Polyunsaturated fat | 0.165g | 2.712g | 17% |
| Phosphorus | 49mg | 167mg | 17% |
| Magnesium | 79mg | 11mg | 16% |
| Vitamin B2 | 0.189mg | 0.386mg | 15% |
| Protein | 2.86g | 10.57g | 15% |
| Saturated fat | 0.063g | 3.319g | 15% |
| Iron | 2.71mg | 1.48mg | 15% |
| Potassium | 558mg | 117mg | 13% |
| Monounsaturated fat | 0.01g | 4.843g | 12% |
| Fiber | 2.2g | 0g | 9% |
| Vitamin D | 0IU | 69IU | 9% |
| Vitamin D | 0µg | 1.7µg | 9% |
| Calories | 23kcal | 154kcal | 7% |
| Copper | 0.13mg | 0.063mg | 7% |
| Vitamin E | 2.03mg | 1.29mg | 5% |
| Zinc | 0.53mg | 1.09mg | 5% |
| Calcium | 99mg | 48mg | 5% |
| Vitamin B1 | 0.078mg | 0.034mg | 4% |
| Vitamin B3 | 0.724mg | 0.064mg | 4% |
| Vitamin B6 | 0.195mg | 0.143mg | 4% |
| Sodium | 79mg | 155mg | 3% |
| Carbs | 3.63g | 0.64g | 1% |
| Net carbs | 1.43g | 0.64g | N/A |
| Sugar | 0.42g | 0.31g | N/A |
| Trans fat | 0g | 0.709g | N/A |
| Tryptophan | 0.039mg | 0.14mg | 0% |
| Threonine | 0.122mg | 0.467mg | 0% |
| Isoleucine | 0.147mg | 0.565mg | 0% |
| Leucine | 0.223mg | 0.913mg | 0% |
| Lysine | 0.174mg | 0.767mg | 0% |
| Methionine | 0.053mg | 0.319mg | 0% |
| Phenylalanine | 0.129mg | 0.572mg | 0% |
| Valine | 0.161mg | 0.722mg | 0% |
| Histidine | 0.064mg | 0.26mg | 0% |
| Fructose | 0.15g | 0g | 0% |
| Omega-3 - DHA | 0g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
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:
10.57 g
Fats:
11.66 g
Carbs:
0.64 g
Water:
76.13 g
Other:
1 g
| Contains more CarbsCarbs | +467.2% |
| Contains more WaterWater | +20.1% |
| Contains more OtherOther | +72% |
| Contains more ProteinProtein | +269.6% |
| Contains more FatsFats | +2889.7% |
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
3.319 g
Monounsaturated fat:
Mono. Fat
4.843 g
Polyunsaturated fat:
Poly. Fat
2.712 g
| Contains less Sat. FatSaturated fat | -98.1% |
| Contains more Mono. FatMonounsaturated fat | +48330% |
| Contains more Poly. FatPolyunsaturated fat | +1543.6% |
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:
0 g
Sucrose:
0 g
Glucose:
0.31 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +181.8% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g