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  6. Spinach raw vs. Pecan pie

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

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

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%

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.