Spinach raw vs. Pretzel — In-Depth Nutrition Comparison
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The main differences between spinach raw and pretzel
- Spinach raw is richer in vitamin K, vitamin A, vitamin C, and magnesium, yet pretzel is richer in vitamin B1, vitamin B3, iron, phosphorus, and vitamin B2.
- Daily need coverage for vitamin K for spinach raw is 400% higher.
- Spinach raw contains less sodium.
- Spinach raw has a lower glycemic index than pretzel.
Food types used in this article are Spinach, raw and Snacks, pretzels, hard, plain, salted.
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.
| Contains more MagnesiumMagnesium | +172.4% |
| Contains more CalciumCalcium | +266.7% |
| Contains more PotassiumPotassium | +150.2% |
| Contains less SodiumSodium | -93.6% |
| Contains more IronIron | +69% |
| Contains more CopperCopper | +20% |
| Contains more ZincZinc | +96.2% |
| Contains more PhosphorusPhosphorus | +161.2% |
| Contains more ManganeseManganese | +13.2% |
| Contains more SeleniumSelenium | +340% |
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.
| Contains more Vitamin CVitamin C | +1238.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +331.9% |
| Contains more Vitamin B6Vitamin B6 | +163.5% |
| Contains more Vitamin KVitamin K | +17146.4% |
| Contains more FolateFolate | +16.9% |
| Contains more Vitamin B1Vitamin B1 | +443.6% |
| Contains more Vitamin B2Vitamin B2 | +75.7% |
| Contains more Vitamin B3Vitamin B3 | +627.9% |
| Contains more Vitamin B5Vitamin B5 | +395.4% |
| Contains more CholineCholine | +52.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 2.8µg | 400% |
| Vitamin A | 469µg | 0µg | 52% |
| Sodium | 79mg | 1240mg | 50% |
| Starch | 72.58g | 30% | |
| Vitamin C | 28.1mg | 2.1mg | 29% |
| Vitamin B1 | 0.078mg | 0.424mg | 29% |
| Vitamin B3 | 0.724mg | 5.27mg | 28% |
| Carbs | 3.63g | 80.39g | 26% |
| Iron | 2.71mg | 4.58mg | 23% |
| Calories | 23kcal | 384kcal | 18% |
| Protein | 2.86g | 10.04g | 14% |
| Magnesium | 79mg | 29mg | 12% |
| Phosphorus | 49mg | 128mg | 11% |
| Vitamin B2 | 0.189mg | 0.332mg | 11% |
| Vitamin E | 2.03mg | 0.47mg | 10% |
| Potassium | 558mg | 223mg | 10% |
| Vitamin B6 | 0.195mg | 0.074mg | 9% |
| Polyunsaturated fat | 0.165g | 1.291g | 8% |
| Calcium | 99mg | 27mg | 7% |
| Folate | 194µg | 166µg | 7% |
| Selenium | 1µg | 4.4µg | 6% |
| Fiber | 2.2g | 3.4g | 5% |
| Manganese | 0.897mg | 1.015mg | 5% |
| Zinc | 0.53mg | 1.04mg | 5% |
| Vitamin B5 | 0.065mg | 0.322mg | 5% |
| Fats | 0.39g | 2.93g | 4% |
| Copper | 0.13mg | 0.156mg | 3% |
| Monounsaturated fat | 0.01g | 0.727g | 2% |
| Choline | 19.3mg | 29.5mg | 2% |
| Saturated fat | 0.063g | 0.391g | 1% |
| Net carbs | 1.43g | 76.99g | N/A |
| Sugar | 0.42g | 2.21g | N/A |
| Trans fat | 0g | 0.004g | N/A |
| Tryptophan | 0.039mg | 0.097mg | 0% |
| Threonine | 0.122mg | 0.25mg | 0% |
| Isoleucine | 0.147mg | 0.407mg | 0% |
| Leucine | 0.223mg | 0.757mg | 0% |
| Lysine | 0.174mg | 0.257mg | 0% |
| Methionine | 0.053mg | 0.177mg | 0% |
| Phenylalanine | 0.129mg | 0.52mg | 0% |
| Valine | 0.161mg | 0.48mg | 0% |
| Histidine | 0.064mg | 0.22mg | 0% |
| Fructose | 0.15g | 0.31g | 0% |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
| Contains more WaterWater | +2820.1% |
| Contains more ProteinProtein | +251% |
| Contains more FatsFats | +651.3% |
| Contains more CarbsCarbs | +2114.6% |
| Contains more OtherOther | +104.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
| Contains less Sat. FatSaturated fat | -83.9% |
| Contains more Mono. FatMonounsaturated fat | +7170% |
| Contains more Poly. FatPolyunsaturated fat | +682.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
72.58 g
Sucrose:
0 g
Glucose:
0.69 g
Fructose:
0.31 g
Lactose:
0 g
Maltose:
1.11 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +527.3% |
| Contains more FructoseFructose | +106.7% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g