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  6. Spinach raw vs. Soft serve

Spinach raw vs. Soft serve — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and soft serve

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin C, and magnesium; however, soft serve is higher in vitamin B12.
  • Spinach raw covers your daily need for vitamin K, 402% more than soft serve.
  • Spinach raw has 179 times more manganese than soft serve. While spinach raw has 0.897mg of manganese, soft serve has only 0.005mg.
  • Spinach raw has less saturated fat.
  • The glycemic index of soft serve is higher.

These are the specific foods used in this comparison Spinach, raw and Ice cream, soft serve, chocolate.

Infographic

Spinach raw vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +558.3%
Contains more PotassiumPotassium +215.3%
Contains more IronIron +1190.5%
Contains more CopperCopper +333.3%
Contains more ManganeseManganese +17840%
Contains more CalciumCalcium +32.3%
Contains more PhosphorusPhosphorus +136.7%
Contains less SodiumSodium -22.8%
Contains more SeleniumSelenium +200%
~equal in Zinc ~0.52mg

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +3412.5%
Contains more Vitamin AVitamin A +189.5%
Contains more Vitamin EVitamin E +232.8%
Contains more Vitamin B1Vitamin B1 +59.2%
Contains more Vitamin B3Vitamin B3 +662.1%
Contains more Vitamin B6Vitamin B6 +306.3%
Contains more Vitamin KVitamin K +53555.6%
Contains more FolateFolate +2055.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +678.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +34.7%
~equal in Vitamin B2 ~0.182mg

All nutrients comparison - raw data values

Nutrient Spinach raw Soft serve DV% diff.
Vitamin K 482.9µg 0.9µg 402%
Folate 194µg 9µg 46%
Manganese 0.897mg 0.005mg 39%
Saturated fat 0.063g 7.46g 34%
Vitamin A 469µg 162µg 34%
Iron 2.71mg 0.21mg 31%
Vitamin C 28.1mg 0.8mg 30%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Fats 0.39g 13g 19%
Magnesium 79mg 12mg 16%
Copper 0.13mg 0.03mg 11%
Potassium 558mg 177mg 11%
Vitamin B6 0.195mg 0.048mg 11%
Calories 23kcal 222kcal 10%
Phosphorus 49mg 116mg 10%
Vitamin E 2.03mg 0.61mg 9%
Vitamin B5 0.065mg 0.506mg 9%
Monounsaturated fat 0.01g 3.49g 9%
Carbs 3.63g 22.2g 6%
Fiber 2.2g 0.7g 6%
Vitamin D 0µg 0.7µg 4%
Vitamin D 0IU 29IU 4%
Selenium 1µg 3µg 4%
Vitamin B3 0.724mg 0.095mg 4%
Calcium 99mg 131mg 3%
Polyunsaturated fat 0.165g 0.46g 2%
Vitamin B1 0.078mg 0.049mg 2%
Protein 2.86g 4.1g 2%
Vitamin B2 0.189mg 0.182mg 1%
Caffeine 0mg 2mg 1%
Sodium 79mg 61mg 1%
Choline 19.3mg 26mg 1%
Net carbs 1.43g 21.5g N/A
Sugar 0.42g 21.16g N/A
Zinc 0.53mg 0.52mg 0%
Tryptophan 0.039mg 0.048mg 0%
Threonine 0.122mg 0.169mg 0%
Isoleucine 0.147mg 0.215mg 0%
Leucine 0.223mg 0.353mg 0%
Lysine 0.174mg 0.296mg 0%
Methionine 0.053mg 0.091mg 0%
Phenylalanine 0.129mg 0.176mg 0%
Valine 0.161mg 0.241mg 0%
Histidine 0.064mg 0.099mg 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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +52.8%
Contains more OtherOther +91.1%
Contains more ProteinProtein +43.4%
Contains more FatsFats +3233.3%
Contains more CarbsCarbs +511.6%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +34800%
Contains more Poly. FatPolyunsaturated fat +178.8%

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.