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Spinach raw vs. Pecan pie — In-Depth Nutrition Comparison

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Important differences between spinach raw and pecan pie

  • Spinach raw has more vitamin A, folate, vitamin C, iron, magnesium, potassium, and vitamin B6; however, pecan pie has more selenium.
  • Spinach raw's daily need coverage for vitamin A is 180% more.
  • Spinach raw has 141 times more vitamin C than pecan pie. Spinach raw has 28.1mg of vitamin C, while pecan pie has 0.2mg.
  • Spinach raw is lower in saturated fat.
  • Pecan pie has a higher glycemic index than spinach raw.

The food varieties used in the comparison are Spinach, raw and Pie, pecan, prepared from recipe.

Infographic

Spinach raw vs Pecan pie 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more MagnesiumMagnesium +203.8%
Contains more CalciumCalcium +209.4%
Contains more PotassiumPotassium +319.5%
Contains more IronIron +83.1%
Contains less SodiumSodium -69.8%
Contains more ManganeseManganese +26%
Contains more CopperCopper +62.3%
Contains more ZincZinc +92.5%
Contains more PhosphorusPhosphorus +91.8%
Contains more SeleniumSelenium +1100%

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%
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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin CVitamin C +13950%
Contains more Vitamin AVitamin A +472%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +646.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +141%
Contains more Vitamin B3Vitamin B3 +17%
Contains more Vitamin B5Vitamin B5 +636.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.18mg

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
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more WaterWater +368.7%
Contains more OtherOther +43.3%
Contains more ProteinProtein +71.3%
Contains more FatsFats +5592.3%
Contains more CarbsCarbs +1338%

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
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +111710%
Contains more Poly. FatPolyunsaturated fat +3360.6%

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 Pecan pie
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Pecan pie DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 82µg 43%
Folate 194µg 26µg 42%
Polyunsaturated fat 0.165g 5.71g 37%
Fats 0.39g 22.2g 34%
Vitamin C 28.1mg 0.2mg 31%
Cholesterol 0mg 87mg 29%
Monounsaturated fat 0.01g 11.181g 28%
Selenium 1µg 12µg 20%
Calories 23kcal 412kcal 19%
Saturated fat 0.063g 3.989g 18%
Carbs 3.63g 52.2g 16%
Iron 2.71mg 1.48mg 15%
Vitamin E 2.03mg 14%
Potassium 558mg 133mg 13%
Magnesium 79mg 26mg 13%
Vitamin B6 0.195mg 0.06mg 10%
Vitamin B1 0.078mg 0.188mg 9%
Fiber 2.2g 9%
Copper 0.13mg 0.211mg 9%
Vitamin B5 0.065mg 0.479mg 8%
Manganese 0.897mg 0.712mg 8%
Sodium 79mg 262mg 8%
Calcium 99mg 32mg 7%
Vitamin B12 0µg 0.17µg 7%
Phosphorus 49mg 94mg 6%
Protein 2.86g 4.9g 4%
Choline 19.3mg 4%
Zinc 0.53mg 1.02mg 4%
Vitamin B2 0.189mg 0.18mg 1%
Vitamin B3 0.724mg 0.847mg 1%
Net carbs 1.43g 52.2g N/A
Sugar 0.42g N/A
Tryptophan 0.039mg 0.069mg 0%
Threonine 0.122mg 0.189mg 0%
Isoleucine 0.147mg 0.223mg 0%
Leucine 0.223mg 0.372mg 0%
Lysine 0.174mg 0.248mg 0%
Methionine 0.053mg 0.125mg 0%
Phenylalanine 0.129mg 0.25mg 0%
Valine 0.161mg 0.255mg 0%
Histidine 0.064mg 0.116mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Pecan pie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
137%
Spinach raw
17%
Pecan pie
Minerals Daily Need Coverage Score
45%
Spinach raw
43%
Pecan pie

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 183mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 3.926g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Pecan pie
Pecan pie is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Pecan pie
Pecan pie is cheaper (difference - $0.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.