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  6. Spinach raw vs. Pudding

Spinach raw vs. Pudding — In-Depth Nutrition Comparison

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What are the main differences between spinach raw and pudding?

  • Spinach raw is richer in vitamin K, vitamin A, folate, manganese, vitamin C, iron, magnesium, vitamin E, and vitamin B6, while pudding is higher in vitamin B12.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • Pudding has a higher glycemic index (47) than spinach raw (32).

We used Spinach, raw and Puddings, chocolate, dry mix, regular, prepared with whole milk types in this comparison.

Infographic

Spinach raw vs Pudding 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains more MagnesiumMagnesium +295%
Contains more PotassiumPotassium +272%
Contains more IronIron +697.1%
Contains more CopperCopper +17.1%
Contains less SodiumSodium -19.4%
Contains more ManganeseManganese +824.7%
Contains more PhosphorusPhosphorus +77.6%
Contains more SeleniumSelenium +270%
~equal in Calcium ~106mg
~equal in Zinc ~0.48mg

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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1102.6%
Contains more Vitamin EVitamin E +3283.3%
Contains more Vitamin B1Vitamin B1 +105.3%
Contains more Vitamin B2Vitamin B2 +20.4%
Contains more Vitamin B3Vitamin B3 +444.4%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +160866.7%
Contains more FolateFolate +4750%
Contains more CholineCholine +70.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +401.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Spinach raw Pudding DV% diff.
Vitamin K 482.9µg 0.3µg 402%
Vitamin A 469µg 39µg 48%
Folate 194µg 4µg 48%
Manganese 0.897mg 0.097mg 35%
Vitamin C 28.1mg 0mg 31%
Iron 2.71mg 0.34mg 30%
Magnesium 79mg 20mg 14%
Vitamin B12 0µg 0.31µg 13%
Vitamin B6 0.195mg 0.03mg 13%
Vitamin E 2.03mg 0.06mg 13%
Potassium 558mg 150mg 12%
Saturated fat 0.063g 1.81g 8%
Vitamin D 0IU 44IU 6%
Fiber 2.2g 0.8g 6%
Vitamin D 0µg 1.1µg 6%
Carbs 3.63g 19.64g 5%
Selenium 1µg 3.7µg 5%
Vitamin B5 0.065mg 0.326mg 5%
Phosphorus 49mg 87mg 5%
Calories 23kcal 120kcal 5%
Vitamin B3 0.724mg 0.133mg 4%
Fats 0.39g 3.15g 4%
Vitamin B1 0.078mg 0.038mg 3%
Cholesterol 0mg 9mg 3%
Vitamin B2 0.189mg 0.157mg 2%
Monounsaturated fat 0.01g 0.819g 2%
Copper 0.13mg 0.111mg 2%
Protein 2.86g 3.16g 1%
Choline 19.3mg 11.3mg 1%
Caffeine 0mg 2mg 1%
Calcium 99mg 106mg 1%
Sodium 79mg 98mg 1%
Net carbs 1.43g 18.84g N/A
Sugar 0.42g 11.96g N/A
Zinc 0.53mg 0.48mg 0%
Polyunsaturated fat 0.165g 0.18g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 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
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more WaterWater +25%
Contains more OtherOther +87%
Contains more ProteinProtein +10.5%
Contains more FatsFats +707.7%
Contains more CarbsCarbs +441%

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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +8090%
~equal in Polyunsaturated fat ~0.18g

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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.