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  6. Spinach raw vs. Mayonnaise

Spinach raw vs. Mayonnaise — In-Depth Nutrition Comparison

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Important differences between spinach raw and mayonnaise

  • Mayonnaise has less vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, and potassium.
  • Spinach raw's daily need coverage for vitamin K is 267% more.
  • Spinach raw is lower in sodium.

The food varieties used in the comparison are Spinach, raw and Salad dressing, mayonnaise, regular.

Infographic

Spinach raw vs Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +7800%
Contains more CalciumCalcium +1137.5%
Contains more PotassiumPotassium +2690%
Contains more IronIron +1190.5%
Contains more CopperCopper +584.2%
Contains more ZincZinc +253.3%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -87.6%
Contains more ManganeseManganese +12714.3%
Contains more SeleniumSelenium +130%

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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2831.3%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +894.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +2337.5%
Contains more Vitamin KVitamin K +196.3%
Contains more FolateFolate +3780%
Contains more Vitamin EVitamin E +61.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +164.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +77.2%

All nutrients comparison - raw data values

Nutrient Spinach raw Mayonnaise DV% diff.
Polyunsaturated fat 0.165g 44.69g 297%
Vitamin K 482.9µg 163µg 267%
Fats 0.39g 74.85g 115%
Saturated fat 0.063g 11.703g 53%
Vitamin A 469µg 16µg 50%
Folate 194µg 5µg 47%
Monounsaturated fat 0.01g 16.843g 42%
Manganese 0.897mg 0.007mg 39%
Calories 23kcal 680kcal 33%
Vitamin C 28.1mg 0mg 31%
Iron 2.71mg 0.21mg 31%
Sodium 79mg 635mg 24%
Magnesium 79mg 1mg 19%
Potassium 558mg 20mg 16%
Vitamin B6 0.195mg 0.008mg 14%
Cholesterol 0mg 42mg 14%
Vitamin B2 0.189mg 0.019mg 13%
Copper 0.13mg 0.019mg 12%
Calcium 99mg 8mg 9%
Fiber 2.2g 0g 9%
Vitamin E 2.03mg 3.28mg 8%
Vitamin B1 0.078mg 0.01mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin B3 0.724mg 0mg 5%
Phosphorus 49mg 21mg 4%
Protein 2.86g 0.96g 4%
Zinc 0.53mg 0.15mg 3%
Choline 19.3mg 34.2mg 3%
Vitamin B5 0.065mg 0.172mg 2%
Selenium 1µg 2.3µg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Carbs 3.63g 0.57g 1%
Net carbs 1.43g 0.57g N/A
Sugar 0.42g 0.57g N/A
Trans fat 0g 0.187g N/A
Tryptophan 0.039mg 0.017mg 0%
Threonine 0.122mg 0.055mg 0%
Isoleucine 0.147mg 0.065mg 0%
Leucine 0.223mg 0.095mg 0%
Lysine 0.174mg 0.072mg 0%
Methionine 0.053mg 0.035mg 0%
Phenylalanine 0.129mg 0.057mg 0%
Valine 0.161mg 0.074mg 0%
Histidine 0.064mg 0.026mg 0%
Fructose 0.15g 0.05g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +197.9%
Contains more CarbsCarbs +536.8%
Contains more WaterWater +322.2%
Contains more FatsFats +19092.3%
Contains more OtherOther +14.5%

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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +168330%
Contains more Poly. FatPolyunsaturated fat +26984.8%

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
84% 7% 9%
Starch: 0 g
Sucrose: 0.48 g
Glucose: 0.04 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +175%
Contains more FructoseFructose +200%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +585.7%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.