Spinach raw vs. Potato bread — In-Depth Nutrition Comparison
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How are spinach raw and potato bread different?
- Spinach raw is richer in vitamin K, vitamin A, vitamin C, manganese, and folate, while potato bread is higher in phosphorus, fiber, selenium, and vitamin B5.
- Spinach raw covers your daily need for vitamin K, 397% more than potato bread.
- Spinach raw is lower in sodium.
- Potato bread has a higher glycemic index (61) than spinach raw (32).
Spinach, raw and Bread, potato types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +182.1% |
| Contains more IronIron | +20.4% |
| Contains more CopperCopper | +38.3% |
| Contains less SodiumSodium | -78.9% |
| Contains more ManganeseManganese | +254.5% |
| Contains more CalciumCalcium | +89.9% |
| Contains more PotassiumPotassium | +28.7% |
| Contains more ZincZinc | +171.7% |
| Contains more PhosphorusPhosphorus | +653.1% |
| Contains more SeleniumSelenium | +850% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1854.2% |
| Contains more Vitamin EVitamin E | +331.9% |
| Contains more Vitamin B2Vitamin B2 | +78.3% |
| Contains more Vitamin KVitamin K | +7001.5% |
| Contains more FolateFolate | +54% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +141% |
| Contains more Vitamin B3Vitamin B3 | +72.7% |
| Contains more Vitamin B5Vitamin B5 | +1156.9% |
| Contains more Vitamin B6Vitamin B6 | +19% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 6.8µg | 397% |
| Vitamin A | 469µg | 24µg | 49% |
| Phosphorus | 49mg | 369mg | 46% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Manganese | 0.897mg | 0.253mg | 28% |
| Protein | 2.86g | 12.5g | 19% |
| Folate | 194µg | 126µg | 17% |
| Fiber | 2.2g | 6.3g | 16% |
| Vitamin B5 | 0.065mg | 0.817mg | 15% |
| Selenium | 1µg | 9.5µg | 15% |
| Carbs | 3.63g | 47.07g | 14% |
| Sodium | 79mg | 375mg | 13% |
| Calories | 23kcal | 266kcal | 12% |
| Magnesium | 79mg | 28mg | 12% |
| Vitamin E | 2.03mg | 0.47mg | 10% |
| Vitamin B1 | 0.078mg | 0.188mg | 9% |
| Calcium | 99mg | 188mg | 9% |
| Zinc | 0.53mg | 1.44mg | 8% |
| Iron | 2.71mg | 2.25mg | 6% |
| Vitamin B2 | 0.189mg | 0.106mg | 6% |
| Vitamin B12 | 0µg | 0.15µg | 6% |
| Potassium | 558mg | 718mg | 5% |
| Fats | 0.39g | 3.13g | 4% |
| Copper | 0.13mg | 0.094mg | 4% |
| Vitamin B3 | 0.724mg | 1.25mg | 3% |
| Vitamin B6 | 0.195mg | 0.232mg | 3% |
| Polyunsaturated fat | 0.165g | 0g | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 1.43g | 40.77g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Sugar | 0.42g | 9.38g | N/A |
| Choline | 19.3mg | 18.4mg | 0% |
| Saturated fat | 0.063g | 0g | 0% |
| Monounsaturated fat | 0.01g | 0g | 0% |
| Tryptophan | 0.039mg | 0.081mg | 0% |
| Threonine | 0.122mg | 0.224mg | 0% |
| Isoleucine | 0.147mg | 0.268mg | 0% |
| Leucine | 0.223mg | 0.44mg | 0% |
| Lysine | 0.174mg | 0.311mg | 0% |
| Methionine | 0.053mg | 0.112mg | 0% |
| Phenylalanine | 0.129mg | 0.285mg | 0% |
| Valine | 0.161mg | 0.305mg | 0% |
| Histidine | 0.064mg | 0.143mg | 0% |
| Fructose | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
12.5 g
Fats:
3.13 g
Carbs:
47.07 g
Water:
33.55 g
Other:
3.75 g
| Contains more WaterWater | +172.4% |
| Contains more ProteinProtein | +337.1% |
| Contains more FatsFats | +702.6% |
| Contains more CarbsCarbs | +1196.7% |
| Contains more OtherOther | +118% |