Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Pastry

Spinach raw vs. Pastry — In-Depth Nutrition Comparison

Compare

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

Spinach raw vs Pastry 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%
Pastry
Pastry
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
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%
~equal in Iron ~2.56mg
~equal in Zinc ~0.53mg

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%
Pastry
Pastry
3
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% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Pastry 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%

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
Pastry
Pastry
3
7% 38% 45% 9%
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Pastry
Pastry
2
27% 60% 14%
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%

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.