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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 RAE, 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 RAE is 51% higher.

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.
Spinach raw
Spinach raw
7
:
3
Pasta
Pasta
Contains more Calcium +1550%
Contains more Iron +137.7%
Contains more Magnesium +338.9%
Contains more Potassium +2225%
Contains more Copper +39.8%
Contains more Manganese +300.4%
Contains more Phosphorus +28.6%
Contains less Sodium -92.4%
Equal in Zinc - 0.56
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +1550%
Contains more Iron +137.7%
Contains more Magnesium +338.9%
Contains more Potassium +2225%
Contains more Copper +39.8%
Contains more Manganese +300.4%
Contains more Phosphorus +28.6%
Contains less Sodium -92.4%
Equal in Zinc - 0.56

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.
Spinach raw
Spinach raw
8
:
4
Pasta
Pasta
Contains more Vitamin A +46785%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +26%
Contains more Vitamin B6 +473.5%
Contains more Folate +203.1%
Contains more Vitamin B1 +167.9%
Contains more Vitamin B3 +37%
Contains more Vitamin B5 +181.5%
Contains more Vitamin B12 +∞%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin A +46785%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +26%
Contains more Vitamin B6 +473.5%
Contains more Folate +203.1%
Contains more Vitamin B1 +167.9%
Contains more Vitamin B3 +37%
Contains more Vitamin B5 +181.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
3
Pasta
Pasta
Contains more Water +33.3%
Contains more Other +454.8%
Contains more Protein +80.1%
Contains more Fats +169.2%
Contains more Carbs +586.8%
Spinach raw
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
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 Water +33.3%
Contains more Other +454.8%
Contains more Protein +80.1%
Contains more Fats +169.2%
Contains more Carbs +586.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Pasta
Pasta
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +1140%
Contains more Polyunsaturated fat +160%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +1140%
Contains more Polyunsaturated fat +160%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Pasta
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok

All nutrients comparison - raw data values

Nutrient Spinach raw Pasta Opinion
Net carbs 1.43g 24.93g Pasta
Protein 2.86g 5.15g Pasta
Fats 0.39g 1.05g Pasta
Carbs 3.63g 24.93g Pasta
Calories 23kcal 131kcal Pasta
Fructose 0.15g Spinach raw
Sugar 0.42g Pasta
Fiber 2.2g Spinach raw
Calcium 99mg 6mg Spinach raw
Iron 2.71mg 1.14mg Spinach raw
Magnesium 79mg 18mg Spinach raw
Phosphorus 49mg 63mg Pasta
Potassium 558mg 24mg Spinach raw
Sodium 79mg 6mg Pasta
Zinc 0.53mg 0.56mg Pasta
Copper 0.13mg 0.093mg Spinach raw
Manganese 0.897mg 0.224mg Spinach raw
Selenium 1µg Spinach raw
Vitamin A 9377IU 20IU Spinach raw
Vitamin A RAE 469µg 6µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.209mg Pasta
Vitamin B2 0.189mg 0.15mg Spinach raw
Vitamin B3 0.724mg 0.992mg Pasta
Vitamin B5 0.065mg 0.183mg Pasta
Vitamin B6 0.195mg 0.034mg Spinach raw
Folate 194µg 64µg Spinach raw
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg 0.065mg Pasta
Threonine 0.122mg 0.134mg Pasta
Isoleucine 0.147mg 0.197mg Pasta
Leucine 0.223mg 0.348mg Pasta
Lysine 0.174mg 0.097mg Spinach raw
Methionine 0.053mg 0.079mg Pasta
Phenylalanine 0.129mg 0.247mg Pasta
Valine 0.161mg 0.217mg Pasta
Histidine 0.064mg 0.103mg Pasta
Cholesterol 0mg 33mg Spinach raw
Saturated Fat 0.063g 0.15g Spinach raw
Monounsaturated Fat 0.01g 0.124g Pasta
Polyunsaturated fat 0.165g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Pasta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
16%
Pasta
Minerals Daily Need Coverage Score
45%
Spinach raw
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.087g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 17)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.8)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 73mg)

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.