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  6. Spinach raw vs. Pasta

Spinach raw vs. Pasta — In-Depth Nutrition Comparison

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Differences between spinach raw and pasta

  • Spinach raw has more vitamin A, folate, vitamin C, manganese, iron, potassium, magnesium, and vitamin B6, while pasta has more vitamin B1.
  • Spinach raw's daily need coverage for vitamin A is 187% higher.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of pasta is 49.

The food types used in this comparison are Spinach, raw and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Spinach raw vs Pasta 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%
Pasta
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +338.9%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +2225%
Contains more IronIron +137.7%
Contains more CopperCopper +39.8%
Contains more ManganeseManganese +300.4%
Contains more SeleniumSelenium +∞%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -92.4%
~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%
Pasta
Pasta
4
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7716.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +26%
Contains more Vitamin B6Vitamin B6 +473.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +203.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +167.9%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B5Vitamin B5 +181.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spinach raw Pasta DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 6µg 51%
Folate 194µg 64µg 33%
Vitamin C 28.1mg 0mg 31%
Manganese 0.897mg 0.224mg 29%
Iron 2.71mg 1.14mg 20%
Potassium 558mg 24mg 16%
Magnesium 79mg 18mg 15%
Vitamin E 2.03mg 14%
Vitamin B6 0.195mg 0.034mg 12%
Vitamin B1 0.078mg 0.209mg 11%
Cholesterol 0mg 33mg 11%
Fiber 2.2g 9%
Calcium 99mg 6mg 9%
Carbs 3.63g 24.93g 7%
Vitamin B12 0µg 0.14µg 6%
Protein 2.86g 5.15g 5%
Calories 23kcal 131kcal 5%
Copper 0.13mg 0.093mg 4%
Choline 19.3mg 4%
Sodium 79mg 6mg 3%
Vitamin B2 0.189mg 0.15mg 3%
Polyunsaturated fat 0.165g 0.429g 2%
Selenium 1µg 2%
Vitamin B3 0.724mg 0.992mg 2%
Vitamin B5 0.065mg 0.183mg 2%
Phosphorus 49mg 63mg 2%
Fats 0.39g 1.05g 1%
Net carbs 1.43g 24.93g N/A
Sugar 0.42g N/A
Zinc 0.53mg 0.56mg 0%
Saturated fat 0.063g 0.15g 0%
Monounsaturated fat 0.01g 0.124g 0%
Tryptophan 0.039mg 0.065mg 0%
Threonine 0.122mg 0.134mg 0%
Isoleucine 0.147mg 0.197mg 0%
Leucine 0.223mg 0.348mg 0%
Lysine 0.174mg 0.097mg 0%
Methionine 0.053mg 0.079mg 0%
Phenylalanine 0.129mg 0.247mg 0%
Valine 0.161mg 0.217mg 0%
Histidine 0.064mg 0.103mg 0%
Fructose 0.15g 0%

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
Pasta
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more WaterWater +33.3%
Contains more OtherOther +454.8%
Contains more ProteinProtein +80.1%
Contains more FatsFats +169.2%
Contains more CarbsCarbs +586.8%

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
Pasta
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains less Sat. FatSaturated fat -58%
Contains more Mono. FatMonounsaturated fat +1140%
Contains more Poly. FatPolyunsaturated fat +160%

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.