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  6. Spinach raw vs. Pot roast

Spinach raw vs. Pot roast — In-Depth Nutrition Comparison

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Significant differences between spinach raw and pot roast

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, and vitamin C; however, pot roast is richer in vitamin B12, zinc, and selenium.
  • Spinach raw covers your daily vitamin K needs 401% more than pot roast.
  • Spinach raw contains less saturated fat.
  • Spinach raw has a higher glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of pot roast is 0.

Specific food types used in this comparison are Spinach, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Spinach raw vs Pot roast 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.
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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +315.8%
Contains more CalciumCalcium +518.8%
Contains more PotassiumPotassium +141.6%
Contains more IronIron +12%
Contains more CopperCopper +31.3%
Contains more ManganeseManganese +8870%
Contains more ZincZinc +1156.6%
Contains more PhosphorusPhosphorus +255.1%
Contains less SodiumSodium -40.5%
Contains more SeleniumSelenium +2600%

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +298%
Contains more Vitamin B1Vitamin B1 +32.2%
Contains more Vitamin KVitamin K +26727.8%
Contains more FolateFolate +2055.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +467%
Contains more Vitamin B5Vitamin B5 +778.5%
Contains more Vitamin B6Vitamin B6 +45.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +471%
~equal in Vitamin B2 ~0.171mg

All nutrients comparison - raw data values

Nutrient Spinach raw Pot roast DV% diff.
Vitamin K 482.9µg 1.8µg 401%
Vitamin B12 0µg 2.13µg 89%
Zinc 0.53mg 6.66mg 56%
Protein 2.86g 28.94g 52%
Vitamin A 469µg 0µg 52%
Selenium 1µg 27µg 47%
Folate 194µg 9µg 46%
Cholesterol 0mg 116mg 39%
Manganese 0.897mg 0.01mg 39%
Saturated fat 0.063g 7.548g 34%
Vitamin C 28.1mg 0mg 31%
Fats 0.39g 19.17g 29%
Vitamin B3 0.724mg 4.105mg 21%
Monounsaturated fat 0.01g 8.175g 20%
Phosphorus 49mg 174mg 18%
Choline 19.3mg 110.2mg 17%
Calories 23kcal 297kcal 14%
Magnesium 79mg 19mg 14%
Vitamin E 2.03mg 0.51mg 10%
Vitamin B5 0.065mg 0.571mg 10%
Potassium 558mg 231mg 10%
Fiber 2.2g 0g 9%
Calcium 99mg 16mg 8%
Vitamin B6 0.195mg 0.283mg 7%
Polyunsaturated fat 0.165g 0.708g 4%
Iron 2.71mg 2.42mg 4%
Copper 0.13mg 0.099mg 3%
Vitamin B1 0.078mg 0.059mg 2%
Sodium 79mg 47mg 1%
Carbs 3.63g 0g 1%
Vitamin D 0IU 8IU 1%
Vitamin B2 0.189mg 0.171mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 1.43g 0g N/A
Sugar 0.42g 0g N/A
Tryptophan 0.039mg 0.19mg 0%
Threonine 0.122mg 1.156mg 0%
Isoleucine 0.147mg 1.317mg 0%
Leucine 0.223mg 2.302mg 0%
Lysine 0.174mg 2.446mg 0%
Methionine 0.053mg 0.754mg 0%
Phenylalanine 0.129mg 1.143mg 0%
Valine 0.161mg 1.436mg 0%
Histidine 0.064mg 0.924mg 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +76.1%
Contains more OtherOther +-17300%
Contains more ProteinProtein +911.9%
Contains more FatsFats +4815.4%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +81650%
Contains more Poly. FatPolyunsaturated fat +329.1%

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.