Spinach raw vs. Parmesan — In-Depth Nutrition Comparison
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How are spinach raw and parmesan different?
- Spinach raw is higher in vitamin K, vitamin A, folate, and manganese; however, parmesan is richer in phosphorus, calcium, selenium, and vitamin B12.
- Daily need coverage for vitamin K for spinach raw is 401% higher.
- Spinach raw contains 32 times more folate than parmesan. While spinach raw contains 194µg of folate, parmesan contains only 6µg.
- Spinach raw has less sodium.
Spinach, raw and Cheese, parmesan, grated are the varieties used 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 | +132.4% |
| Contains more PotassiumPotassium | +210% |
| Contains more IronIron | +453.1% |
| Contains more CopperCopper | +225% |
| Contains less SodiumSodium | -95.6% |
| Contains more ManganeseManganese | +1163.4% |
| Contains more CalciumCalcium | +761.6% |
| Contains more ZincZinc | +692.5% |
| Contains more PhosphorusPhosphorus | +1179.6% |
| Contains more SeleniumSelenium | +3340% |
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 | +79% |
| Contains more Vitamin EVitamin E | +283% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B3Vitamin B3 | +805% |
| Contains more Vitamin B6Vitamin B6 | +140.7% |
| Contains more Vitamin KVitamin K | +28305.9% |
| Contains more FolateFolate | +3133.3% |
| Contains more CholineCholine | +36.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +89.4% |
| Contains more Vitamin B5Vitamin B5 | +592.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 1.7µg | 401% |
| Phosphorus | 49mg | 627mg | 83% |
| Sodium | 79mg | 1804mg | 75% |
| Calcium | 99mg | 853mg | 75% |
| Saturated fat | 0.063g | 15.371g | 70% |
| Selenium | 1µg | 34.4µg | 61% |
| Vitamin B12 | 0µg | 1.4µg | 58% |
| Protein | 2.86g | 28.42g | 51% |
| Folate | 194µg | 6µg | 47% |
| Fats | 0.39g | 27.84g | 42% |
| Manganese | 0.897mg | 0.071mg | 36% |
| Zinc | 0.53mg | 4.2mg | 33% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Cholesterol | 0mg | 86mg | 29% |
| Iron | 2.71mg | 0.49mg | 28% |
| Vitamin A | 469µg | 262µg | 23% |
| Calories | 23kcal | 420kcal | 20% |
| Monounsaturated fat | 0.01g | 7.13g | 18% |
| Vitamin B2 | 0.189mg | 0.358mg | 13% |
| Potassium | 558mg | 180mg | 11% |
| Magnesium | 79mg | 34mg | 11% |
| Copper | 0.13mg | 0.04mg | 10% |
| Vitamin E | 2.03mg | 0.53mg | 10% |
| Fiber | 2.2g | 0g | 9% |
| Vitamin B6 | 0.195mg | 0.081mg | 9% |
| Polyunsaturated fat | 0.165g | 1.386g | 8% |
| Vitamin B5 | 0.065mg | 0.45mg | 8% |
| Vitamin B3 | 0.724mg | 0.08mg | 4% |
| Vitamin B1 | 0.078mg | 0.026mg | 4% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 21IU | 3% |
| Carbs | 3.63g | 13.91g | 3% |
| Choline | 19.3mg | 14.1mg | 1% |
| Net carbs | 1.43g | 13.91g | N/A |
| Sugar | 0.42g | 0.07g | N/A |
| Trans fat | 0g | 0.876g | N/A |
| Tryptophan | 0.039mg | 0.383mg | 0% |
| Threonine | 0.122mg | 1.075mg | 0% |
| Isoleucine | 0.147mg | 1.455mg | 0% |
| Leucine | 0.223mg | 2.747mg | 0% |
| Lysine | 0.174mg | 2.201mg | 0% |
| Methionine | 0.053mg | 0.751mg | 0% |
| Phenylalanine | 0.129mg | 1.538mg | 0% |
| Valine | 0.161mg | 1.865mg | 0% |
| Histidine | 0.064mg | 0.806mg | 0% |
| Fructose | 0.15g | 0g | 0% |
| Omega-3 - ALA | 0.102g | N/A | |
| Omega-3 - DPA | 0g | 0.015g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.002g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 0.87g | 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:
28.42 g
Fats:
27.84 g
Carbs:
13.91 g
Water:
22.65 g
Other:
7.18 g
| Contains more WaterWater | +303.5% |
| Contains more ProteinProtein | +893.7% |
| Contains more FatsFats | +7038.5% |
| Contains more CarbsCarbs | +283.2% |
| Contains more OtherOther | +317.4% |
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
15.371 g
Monounsaturated fat:
Mono. Fat
7.13 g
Polyunsaturated fat:
Poly. Fat
1.386 g
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +71200% |
| Contains more Poly. FatPolyunsaturated fat | +740% |
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 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.07 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +42.9% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g