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  6. Spinach raw vs. Ricotta

Spinach raw vs. Ricotta — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and ricotta

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, vitamin C, iron, and magnesium; however, ricotta is higher in selenium.
  • Spinach raw covers your daily need for vitamin K, 402% more than ricotta.
  • Spinach raw has less saturated fat.

These are the specific foods used in this comparison Spinach, raw and Cheese, ricotta, whole milk.

Infographic

Spinach raw vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +618.2%
Contains more PotassiumPotassium +431.4%
Contains more IronIron +613.2%
Contains more CopperCopper +519%
Contains more ManganeseManganese +14850%
Contains more CalciumCalcium +109.1%
Contains more ZincZinc +118.9%
Contains more PhosphorusPhosphorus +222.4%
Contains more SeleniumSelenium +1350%
~equal in Sodium ~84mg

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +290.8%
Contains more Vitamin EVitamin E +1745.5%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +596.2%
Contains more Vitamin B6Vitamin B6 +353.5%
Contains more Vitamin KVitamin K +43800%
Contains more FolateFolate +1516.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +227.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.195mg
~equal in Choline ~17.5mg

All nutrients comparison - raw data values

Nutrient Spinach raw Ricotta DV% diff.
Vitamin K 482.9µg 1.1µg 402%
Folate 194µg 12µg 46%
Manganese 0.897mg 0.006mg 39%
Vitamin A 469µg 120µg 39%
Saturated fat 0.063g 8.295g 37%
Vitamin C 28.1mg 0mg 31%
Iron 2.71mg 0.38mg 29%
Selenium 1µg 14.5µg 25%
Fats 0.39g 12.98g 19%
Protein 2.86g 11.26g 17%
Cholesterol 0mg 51mg 17%
Magnesium 79mg 11mg 16%
Phosphorus 49mg 158mg 16%
Vitamin B12 0µg 0.34µg 14%
Vitamin E 2.03mg 0.11mg 13%
Potassium 558mg 105mg 13%
Copper 0.13mg 0.021mg 12%
Vitamin B6 0.195mg 0.043mg 12%
Calcium 99mg 207mg 11%
Fiber 2.2g 0g 9%
Monounsaturated fat 0.01g 3.627g 9%
Calories 23kcal 174kcal 8%
Zinc 0.53mg 1.16mg 6%
Vitamin B1 0.078mg 0.013mg 5%
Vitamin B3 0.724mg 0.104mg 4%
Vitamin B5 0.065mg 0.213mg 3%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 10IU 1%
Polyunsaturated fat 0.165g 0.385g 1%
Carbs 3.63g 3.04g 0%
Net carbs 1.43g 3.04g N/A
Sugar 0.42g 0.27g N/A
Sodium 79mg 84mg 0%
Vitamin B2 0.189mg 0.195mg 0%
Choline 19.3mg 17.5mg 0%
Tryptophan 0.039mg 0.125mg 0%
Threonine 0.122mg 0.517mg 0%
Isoleucine 0.147mg 0.589mg 0%
Leucine 0.223mg 1.221mg 0%
Lysine 0.174mg 1.338mg 0%
Methionine 0.053mg 0.281mg 0%
Phenylalanine 0.129mg 0.556mg 0%
Valine 0.161mg 0.692mg 0%
Histidine 0.064mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +19.4%
Contains more WaterWater +27.5%
Contains more OtherOther +68.6%
Contains more ProteinProtein +293.7%
Contains more FatsFats +3228.2%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +36170%
Contains more Poly. FatPolyunsaturated fat +133.3%

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.