Spinach raw vs. Pastry — In-Depth Nutrition Comparison
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The main differences between spinach raw and pastry
- Spinach raw is richer in vitamin K, vitamin A, vitamin C, folate, manganese, and magnesium, yet pastry is richer in selenium, vitamin B1, and vitamin B3.
- Daily need coverage for vitamin K for spinach raw is 389% higher.
- Spinach raw contains less saturated fat.
- Spinach raw has a lower glycemic index than pastry.
Food types used in this article are Spinach, raw and Puff pastry, frozen, ready-to-bake.
Infographic
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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 | +393.8% |
| Contains more CalciumCalcium | +890% |
| Contains more PotassiumPotassium | +814.8% |
| Contains more CopperCopper | +14% |
| Contains less SodiumSodium | -68.3% |
| Contains more ManganeseManganese | +83.8% |
| Contains more PhosphorusPhosphorus | +22.4% |
| Contains more SeleniumSelenium | +2320% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +275.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +828.6% |
| Contains more Vitamin KVitamin K | +2899.4% |
| Contains more FolateFolate | +148.7% |
| Contains more CholineCholine | +201.6% |
| Contains more Vitamin B1Vitamin B1 | +410.3% |
| Contains more Vitamin B2Vitamin B2 | +49.7% |
| Contains more Vitamin B3Vitamin B3 | +475.7% |
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:
7.3 g
Fats:
38.1 g
Carbs:
45.1 g
Water:
8.5 g
Other:
1 g
| Contains more WaterWater | +975.3% |
| Contains more OtherOther | +72% |
| Contains more ProteinProtein | +155.2% |
| Contains more FatsFats | +9669.2% |
| Contains more CarbsCarbs | +1142.4% |
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
9.643 g
Monounsaturated fat:
Mono. Fat
21.597 g
Polyunsaturated fat:
Poly. Fat
4.894 g
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +215870% |
| Contains more Poly. FatPolyunsaturated fat | +2866.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 16.1µg | 389% |
| Fats | 0.39g | 38.1g | 58% |
| Monounsaturated fat | 0.01g | 21.597g | 54% |
| Vitamin A | 469µg | 0µg | 52% |
| Saturated fat | 0.063g | 9.643g | 44% |
| Selenium | 1µg | 24.2µg | 42% |
| Polyunsaturated fat | 0.165g | 4.894g | 32% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Folate | 194µg | 78µg | 29% |
| Vitamin B1 | 0.078mg | 0.398mg | 27% |
| Calories | 23kcal | 551kcal | 26% |
| Vitamin B3 | 0.724mg | 4.168mg | 22% |
| Manganese | 0.897mg | 0.488mg | 18% |
| Magnesium | 79mg | 16mg | 15% |
| Potassium | 558mg | 61mg | 15% |
| Carbs | 3.63g | 45.1g | 14% |
| Vitamin B6 | 0.195mg | 0.021mg | 13% |
| Vitamin E | 2.03mg | 0.54mg | 10% |
| Calcium | 99mg | 10mg | 9% |
| Protein | 2.86g | 7.3g | 9% |
| Sodium | 79mg | 249mg | 7% |
| Vitamin B2 | 0.189mg | 0.283mg | 7% |
| Fiber | 2.2g | 1.5g | 3% |
| Iron | 2.71mg | 2.56mg | 2% |
| Copper | 0.13mg | 0.114mg | 2% |
| Choline | 19.3mg | 6.4mg | 2% |
| Phosphorus | 49mg | 60mg | 2% |
| Vitamin B5 | 0.065mg | 0mg | 1% |
| Net carbs | 1.43g | 43.6g | N/A |
| Sugar | 0.42g | 0.74g | N/A |
| Zinc | 0.53mg | 0.53mg | 0% |
| Tryptophan | 0.039mg | 0.085mg | 0% |
| Threonine | 0.122mg | 0.196mg | 0% |
| Isoleucine | 0.147mg | 0.272mg | 0% |
| Leucine | 0.223mg | 0.508mg | 0% |
| Lysine | 0.174mg | 0.142mg | 0% |
| Methionine | 0.053mg | 0.129mg | 0% |
| Phenylalanine | 0.129mg | 0.362mg | 0% |
| Valine | 0.161mg | 0.308mg | 0% |
| Histidine | 0.064mg | 0.156mg | 0% |
| Fructose | 0.15g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
137%
28%
Minerals Daily Need Coverage Score
45%
42%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 170mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 9.58g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is cheaper?
Pastry is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)