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  6. Spinach raw vs. Sweet roll

Spinach raw vs. Sweet roll — In-Depth Nutrition Comparison

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Summary of differences between spinach raw and sweet roll

  • Spinach raw has more vitamin K, vitamin A, folate, vitamin C, manganese, and magnesium; however, sweet roll is higher in selenium and vitamin B1.
  • Spinach raw covers your daily need for vitamin K, 399% more than sweet roll.
  • Spinach raw has 44 times more vitamin A than sweet roll. While spinach raw has 9377IU of vitamin A, sweet roll has only 214IU.
  • Spinach raw has less saturated fat.

These are the specific foods used in this comparison Spinach, raw and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Spinach raw vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +364.7%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +402.7%
Contains more IronIron +69.4%
Contains more CopperCopper +47.7%
Contains less SodiumSodium -74%
Contains more ManganeseManganese +199%
Contains more ZincZinc +11.3%
Contains more PhosphorusPhosphorus +55.1%
Contains more SeleniumSelenium +1600%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +1305%
Contains more Vitamin AVitamin A +656.5%
Contains more Vitamin B6Vitamin B6 +82.2%
Contains more Vitamin KVitamin K +10875%
Contains more FolateFolate +169.4%
Contains more Vitamin B1Vitamin B1 +315.4%
Contains more Vitamin B2Vitamin B2 +40.2%
Contains more Vitamin B3Vitamin B3 +229.3%
Contains more Vitamin B5Vitamin B5 +524.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +114%
~equal in Vitamin E ~1.99mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Sweet roll DV% diff.
Vitamin K 482.9µg 4.4µg 399%
Polyunsaturated fat 0.165g 7.473g 49%
Vitamin A 469µg 62µg 45%
Folate 194µg 72µg 31%
Vitamin C 28.1mg 2mg 29%
Selenium 1µg 17µg 29%
Manganese 0.897mg 0.3mg 26%
Fats 0.39g 16.4g 25%
Cholesterol 0mg 66mg 22%
Vitamin B1 0.078mg 0.324mg 21%
Calories 23kcal 372kcal 17%
Carbs 3.63g 50.9g 16%
Magnesium 79mg 17mg 15%
Saturated fat 0.063g 3.079g 14%
Iron 2.71mg 1.6mg 14%
Potassium 558mg 111mg 13%
Monounsaturated fat 0.01g 4.797g 12%
Sodium 79mg 304mg 10%
Vitamin B3 0.724mg 2.384mg 10%
Vitamin B6 0.195mg 0.107mg 7%
Vitamin B5 0.065mg 0.406mg 7%
Protein 2.86g 6.2g 7%
Vitamin B12 0µg 0.14µg 6%
Vitamin B2 0.189mg 0.265mg 6%
Copper 0.13mg 0.088mg 5%
Phosphorus 49mg 76mg 4%
Choline 19.3mg 41.3mg 4%
Calcium 99mg 72mg 3%
Zinc 0.53mg 0.59mg 1%
Fiber 2.2g 2.4g 1%
Net carbs 1.43g 48.5g N/A
Sugar 0.42g 31.73g N/A
Vitamin E 2.03mg 1.99mg 0%
Tryptophan 0.039mg 0.074mg 0%
Threonine 0.122mg 0.211mg 0%
Isoleucine 0.147mg 0.259mg 0%
Leucine 0.223mg 0.458mg 0%
Lysine 0.174mg 0.243mg 0%
Methionine 0.053mg 0.117mg 0%
Phenylalanine 0.129mg 0.3mg 0%
Valine 0.161mg 0.291mg 0%
Histidine 0.064mg 0.145mg 0%
Fructose 0.15g 0%
Omega-3 - DHA 0g 0.004g 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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +268.5%
Contains more ProteinProtein +116.8%
Contains more FatsFats +4105.1%
Contains more CarbsCarbs +1302.2%
~equal in Other ~1.7g

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +47870%
Contains more Poly. FatPolyunsaturated fat +4429.1%

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.