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Spinach raw vs. Rice pudding — In-Depth Nutrition Comparison

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A recap on differences between spinach raw and rice pudding

  • Spinach raw is higher in vitamin A, folate, manganese, vitamin C, iron, magnesium, potassium, copper, and vitamin B6, yet rice pudding is higher in vitamin B12.
  • Spinach raw covers your daily vitamin A needs 184% more than rice pudding.
  • Spinach raw contains 49 times more folate than rice pudding. While spinach raw contains 194µg of folate, rice pudding contains only 4µg.
  • The glycemic index of spinach raw is lower.

Food varieties used in this article are Spinach, raw and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Spinach raw vs Rice 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +507.7%
Contains more PotassiumPotassium +329.2%
Contains more IronIron +632.4%
Contains more CopperCopper +622.2%
Contains more ZincZinc +39.5%
Contains less SodiumSodium -27.5%
Contains more ManganeseManganese +1473.7%
Contains more PhosphorusPhosphorus +77.6%
Contains more SeleniumSelenium +90%
~equal in Calcium ~105mg

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin CVitamin C +3914.3%
Contains more Vitamin AVitamin A +919.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +34%
Contains more Vitamin B3Vitamin B3 +63.4%
Contains more Vitamin B6Vitamin B6 +457.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4750%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +343.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.075mg

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% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more WaterWater +24.5%
Contains more OtherOther +104.8%
Contains more ProteinProtein +15%
Contains more FatsFats +317.9%
Contains more CarbsCarbs +473.3%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Poly. FatPolyunsaturated fat +175%
Contains more Mono. FatMonounsaturated fat +4310%

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 Rice pudding
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Rice pudding DV% diff.
Vitamin K 482.9µg 402%
Folate 194µg 4µg 48%
Vitamin A 469µg 46µg 47%
Manganese 0.897mg 0.057mg 37%
Vitamin C 28.1mg 0.7mg 30%
Iron 2.71mg 0.37mg 29%
Magnesium 79mg 13mg 16%
Vitamin E 2.03mg 14%
Potassium 558mg 130mg 13%
Copper 0.13mg 0.018mg 12%
Vitamin B6 0.195mg 0.035mg 12%
Vitamin B12 0µg 0.24µg 10%
Fiber 2.2g 0.1g 8%
Carbs 3.63g 20.81g 6%
Phosphorus 49mg 87mg 5%
Vitamin D 0µg 0.8µg 4%
Calories 23kcal 111kcal 4%
Vitamin B5 0.065mg 0.288mg 4%
Vitamin B2 0.189mg 0.141mg 4%
Vitamin D 0IU 34IU 4%
Choline 19.3mg 4%
Saturated fat 0.063g 0.967g 4%
Vitamin B3 0.724mg 0.443mg 2%
Selenium 1µg 1.9µg 2%
Fats 0.39g 1.63g 2%
Cholesterol 0mg 6mg 2%
Polyunsaturated fat 0.165g 0.06g 1%
Protein 2.86g 3.29g 1%
Sodium 79mg 109mg 1%
Zinc 0.53mg 0.38mg 1%
Calcium 99mg 105mg 1%
Monounsaturated fat 0.01g 0.441g 1%
Net carbs 1.43g 20.71g N/A
Sugar 0.42g N/A
Vitamin B1 0.078mg 0.075mg 0%
Tryptophan 0.039mg 0.039mg 0%
Threonine 0.122mg 0.126mg 0%
Isoleucine 0.147mg 0.169mg 0%
Leucine 0.223mg 0.273mg 0%
Lysine 0.174mg 0.221mg 0%
Methionine 0.053mg 0.07mg 0%
Phenylalanine 0.129mg 0.135mg 0%
Valine 0.161mg 0.187mg 0%
Histidine 0.064mg 0.075mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Rice pudding
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
11%
Rice pudding
Minerals Daily Need Coverage Score
45%
Spinach raw
15%
Rice pudding

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.904g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Rice pudding
Rice pudding 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.

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.