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Spinach raw vs. Potato pancake — In-Depth Nutrition Comparison

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How are spinach raw and potato pancake different?

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, and iron; however, potato pancake is richer in vitamin B6, selenium, and vitamin B5.
  • Daily need coverage for vitamin K for spinach raw is 400% higher.
  • Spinach raw contains 83 times more vitamin A than potato pancake. While spinach raw contains 9377IU of vitamin A, potato pancake contains only 113IU.
  • Spinach raw has less sodium.

Spinach, raw and Potato pancakes are the varieties used in this article.

Infographic

Spinach raw vs Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more MagnesiumMagnesium +119.4%
Contains more CalciumCalcium +209.4%
Contains more IronIron +62.3%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +245%
Contains more PotassiumPotassium +11.5%
Contains more CopperCopper +38.5%
Contains more ZincZinc +32.1%
Contains more PhosphorusPhosphorus +161.2%
Contains more SeleniumSelenium +790%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin AVitamin A +1365.6%
Contains more Vitamin EVitamin E +782.6%
Contains more Vitamin KVitamin K +17785.2%
Contains more FolateFolate +373.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +102.6%
Contains more Vitamin B3Vitamin B3 +130.9%
Contains more Vitamin B5Vitamin B5 +1064.6%
Contains more Vitamin B6Vitamin B6 +129.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +284.5%
~equal in Vitamin C ~27.6mg
~equal in Vitamin B2 ~0.173mg

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
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more WaterWater +91.3%
Contains more ProteinProtein +112.6%
Contains more FatsFats +3684.6%
Contains more CarbsCarbs +666.1%
Contains more OtherOther +108.1%

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
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +37200%
Contains more Poly. FatPolyunsaturated fat +4455.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
92% 2% 3% 2%
Starch: 20.88 g
Sucrose: 0.39 g
Glucose: 0.76 g
Fructose: 0.56 g
Lactose: 0.03 g
Maltose: 0.03 g
Galactose: 0.03 g
Contains more GalactoseGalactose +233.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +457.1%
Contains more GlucoseGlucose +590.9%
Contains more FructoseFructose +273.3%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%

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 Potato pancake
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Potato pancake DV% diff.
Vitamin K 482.9µg 2.7µg 400%
Polyunsaturated fat 0.165g 7.516g 49%
Vitamin A 469µg 32µg 49%
Folate 194µg 41µg 38%
Cholesterol 0mg 95mg 32%
Sodium 79mg 764mg 30%
Manganese 0.897mg 0.26mg 28%
Fats 0.39g 14.76g 22%
Vitamin B6 0.195mg 0.448mg 19%
Selenium 1µg 8.9µg 14%
Vitamin B5 0.065mg 0.757mg 14%
Iron 2.71mg 1.67mg 13%
Vitamin E 2.03mg 0.23mg 12%
Vitamin B12 0µg 0.29µg 12%
Calories 23kcal 268kcal 12%
Saturated fat 0.063g 2.496g 11%
Phosphorus 49mg 128mg 11%
Choline 19.3mg 74.2mg 10%
Magnesium 79mg 36mg 10%
Starch 20.88g 9%
Monounsaturated fat 0.01g 3.73g 9%
Carbs 3.63g 27.81g 8%
Vitamin B1 0.078mg 0.158mg 7%
Calcium 99mg 32mg 7%
Vitamin B3 0.724mg 1.672mg 6%
Copper 0.13mg 0.18mg 6%
Protein 2.86g 6.08g 6%
Fiber 2.2g 3.3g 4%
Vitamin D 0µg 0.3µg 2%
Zinc 0.53mg 0.7mg 2%
Potassium 558mg 622mg 2%
Fructose 0.15g 0.56g 1%
Vitamin C 28.1mg 27.6mg 1%
Vitamin B2 0.189mg 0.173mg 1%
Vitamin D 0IU 11IU 1%
Net carbs 1.43g 24.51g N/A
Sugar 0.42g 1.79g N/A
Tryptophan 0.039mg 0.087mg 0%
Threonine 0.122mg 0.24mg 0%
Isoleucine 0.147mg 0.28mg 0%
Leucine 0.223mg 0.442mg 0%
Lysine 0.174mg 0.389mg 0%
Methionine 0.053mg 0.137mg 0%
Phenylalanine 0.129mg 0.3mg 0%
Valine 0.161mg 0.369mg 0%
Histidine 0.064mg 0.141mg 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 Potato pancake
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
37%
Potato pancake
Minerals Daily Need Coverage Score
45%
Spinach raw
47%
Potato pancake

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.37g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 685mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 2.433g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato pancake
Potato pancake 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.
Which food is richer in vitamins?
?
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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.