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  6. Spinach raw vs. Pancake

Spinach raw vs. Pancake — In-Depth Nutrition Comparison

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Significant differences between spinach raw and pancake

  • Spinach raw has more vitamin A, folate, vitamin C, manganese, magnesium, and potassium; however, pancake is richer in selenium and phosphorus.
  • Spinach raw covers your daily vitamin A needs 184% more than pancake.
  • Pancake has 94 times less vitamin C than spinach raw. Spinach raw has 28.1mg of vitamin C, while pancake has 0.3mg.
  • Spinach raw contains less sodium.
  • Pancake has a higher glycemic index. The glycemic index of pancake is 66, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Spinach, raw and Pancakes, plain, prepared from recipe.

Infographic

Spinach raw vs Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +393.8%
Contains more PotassiumPotassium +322.7%
Contains more IronIron +50.6%
Contains more CopperCopper +165.3%
Contains less SodiumSodium -82%
Contains more ManganeseManganese +348.5%
Contains more CalciumCalcium +121.2%
Contains more PhosphorusPhosphorus +224.5%
Contains more SeleniumSelenium +1390%
~equal in Zinc ~0.56mg

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin CVitamin C +9266.7%
Contains more Vitamin AVitamin A +768.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +323.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +410.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +157.7%
Contains more Vitamin B2Vitamin B2 +48.7%
Contains more Vitamin B3Vitamin B3 +116.4%
Contains more Vitamin B5Vitamin B5 +523.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spinach raw Pancake DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 54µg 46%
Folate 194µg 38µg 39%
Vitamin C 28.1mg 0.3mg 31%
Manganese 0.897mg 0.2mg 30%
Polyunsaturated fat 0.165g 4.447g 29%
Selenium 1µg 14.9µg 25%
Cholesterol 0mg 59mg 20%
Sodium 79mg 439mg 16%
Phosphorus 49mg 159mg 16%
Magnesium 79mg 16mg 15%
Vitamin E 2.03mg 14%
Fats 0.39g 9.7g 14%
Potassium 558mg 132mg 13%
Calcium 99mg 219mg 12%
Vitamin B6 0.195mg 0.046mg 11%
Iron 2.71mg 1.8mg 11%
Vitamin B1 0.078mg 0.201mg 10%
Calories 23kcal 227kcal 10%
Fiber 2.2g 9%
Copper 0.13mg 0.049mg 9%
Saturated fat 0.063g 2.122g 9%
Vitamin B12 0µg 0.22µg 9%
Carbs 3.63g 28.3g 8%
Vitamin B2 0.189mg 0.281mg 7%
Vitamin B5 0.065mg 0.405mg 7%
Protein 2.86g 6.4g 7%
Monounsaturated fat 0.01g 2.474g 6%
Vitamin B3 0.724mg 1.567mg 5%
Choline 19.3mg 4%
Net carbs 1.43g 28.3g N/A
Sugar 0.42g N/A
Zinc 0.53mg 0.56mg 0%
Tryptophan 0.039mg 0.08mg 0%
Threonine 0.122mg 0.237mg 0%
Isoleucine 0.147mg 0.297mg 0%
Leucine 0.223mg 0.513mg 0%
Lysine 0.174mg 0.321mg 0%
Methionine 0.053mg 0.147mg 0%
Phenylalanine 0.129mg 0.319mg 0%
Valine 0.161mg 0.335mg 0%
Histidine 0.064mg 0.152mg 0%
Fructose 0.15g 0%
Omega-3 - DHA 0g 0.005g N/A

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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more WaterWater +72.8%
Contains more ProteinProtein +123.8%
Contains more FatsFats +2387.2%
Contains more CarbsCarbs +679.6%
Contains more OtherOther +57%

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +24640%
Contains more Poly. FatPolyunsaturated fat +2595.2%

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.