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  6. Spinach raw vs. Porridge

Spinach raw vs. Porridge — In-Depth Nutrition Comparison

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Significant differences between spinach raw and porridge

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, vitamin C, magnesium, potassium, vitamin B6, and vitamin E; however, porridge is richer in iron.
  • Spinach raw covers your daily vitamin K needs 402% more than porridge.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Spinach, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Spinach raw vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +1480%
Contains more CalciumCalcium +13.8%
Contains more PotassiumPotassium +3387.5%
Contains more CopperCopper +225%
Contains more ZincZinc +307.7%
Contains more PhosphorusPhosphorus +226.7%
Contains more ManganeseManganese +∞%
Contains more IronIron +38%
Contains less SodiumSodium -92.4%
Contains more SeleniumSelenium +180%

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% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +10050%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B2Vitamin B2 +656%
Contains more Vitamin B3Vitamin B3 +39.2%
Contains more Vitamin B6Vitamin B6 +1400%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +1516.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.071mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Porridge DV% diff.
Vitamin K 482.9µg 0.1µg 402%
Vitamin A 469µg 0µg 52%
Folate 194µg 12µg 46%
Manganese 0.897mg 0mg 39%
Vitamin C 28.1mg 0mg 31%
Magnesium 79mg 5mg 18%
Potassium 558mg 16mg 16%
Vitamin B6 0.195mg 0.013mg 14%
Vitamin E 2.03mg 0.02mg 13%
Iron 2.71mg 3.74mg 13%
Vitamin B2 0.189mg 0.025mg 13%
Copper 0.13mg 0.04mg 10%
Fiber 2.2g 0.5g 7%
Phosphorus 49mg 15mg 5%
Zinc 0.53mg 0.13mg 4%
Choline 19.3mg 4%
Selenium 1µg 2.8µg 3%
Protein 2.86g 1.44g 3%
Sodium 79mg 6mg 3%
Carbs 3.63g 10.52g 2%
Vitamin B1 0.078mg 0.055mg 2%
Calories 23kcal 50kcal 1%
Vitamin B3 0.724mg 0.52mg 1%
Calcium 99mg 87mg 1%
Fats 0.39g 0.21g 0%
Net carbs 1.43g 10.02g N/A
Sugar 0.42g 0.03g N/A
Vitamin B5 0.065mg 0.071mg 0%
Saturated fat 0.063g 0.033g 0%
Monounsaturated fat 0.01g 0.028g 0%
Polyunsaturated fat 0.165g 0.114g 0%
Tryptophan 0.039mg 0.02mg 0%
Threonine 0.122mg 0.045mg 0%
Isoleucine 0.147mg 0.063mg 0%
Leucine 0.223mg 0.11mg 0%
Lysine 0.174mg 0.037mg 0%
Methionine 0.053mg 0.027mg 0%
Phenylalanine 0.129mg 0.078mg 0%
Valine 0.161mg 0.07mg 0%
Histidine 0.064mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +98.6%
Contains more FatsFats +85.7%
Contains more OtherOther +681.8%
Contains more CarbsCarbs +189.8%
~equal in Water ~87.61g

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% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Poly. FatPolyunsaturated fat +44.7%
Contains less Sat. FatSaturated fat -47.6%
Contains more Mono. FatMonounsaturated fat +180%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.