Spinach raw vs. Taco — In-Depth Nutrition Comparison
Compare
How are spinach raw and taco different?
- Spinach raw is higher in vitamin K, vitamin A, folate, vitamin C, manganese, and iron; however, taco is richer in vitamin B12, phosphorus, and selenium.
- Daily need coverage for vitamin K for spinach raw is 390% higher.
- Spinach raw contains 72 times more vitamin A than taco. While spinach raw contains 9377IU of vitamin A, taco contains only 131IU.
- Spinach raw has less saturated fat.
Spinach, raw and Fast foods, taco with beef, cheese, and lettuce, hard shell are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +146.9% |
| Contains more CalciumCalcium | +11.2% |
| Contains more PotassiumPotassium | +167% |
| Contains more IronIron | +127.7% |
| Contains more CopperCopper | +68.8% |
| Contains less SodiumSodium | -80.1% |
| Contains more ManganeseManganese | +260.2% |
| Contains more ZincZinc | +230.2% |
| Contains more PhosphorusPhosphorus | +263.3% |
| Contains more SeleniumSelenium | +820% |
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 | +6925% |
| Contains more Vitamin AVitamin A | +2245% |
| Contains more Vitamin EVitamin E | +238.3% |
| Contains more Vitamin B1Vitamin B1 | +56% |
| Contains more Vitamin B2Vitamin B2 | +215% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +116.7% |
| Contains more Vitamin KVitamin K | +3056.2% |
| Contains more FolateFolate | +921.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +127.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +65.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 15.3µg | 390% |
| Vitamin A | 469µg | 20µg | 50% |
| Folate | 194µg | 19µg | 44% |
| Vitamin B12 | 0µg | 0.93µg | 39% |
| Vitamin C | 28.1mg | 0.4mg | 31% |
| Manganese | 0.897mg | 0.249mg | 28% |
| Saturated fat | 0.063g | 4.384g | 20% |
| Fats | 0.39g | 12.7g | 19% |
| Polyunsaturated fat | 0.165g | 3.042g | 19% |
| Iron | 2.71mg | 1.19mg | 19% |
| Phosphorus | 49mg | 178mg | 18% |
| Selenium | 1µg | 9.2µg | 15% |
| Sodium | 79mg | 397mg | 14% |
| Protein | 2.86g | 8.86g | 12% |
| Zinc | 0.53mg | 1.75mg | 11% |
| Magnesium | 79mg | 32mg | 11% |
| Monounsaturated fat | 0.01g | 4.411g | 11% |
| Potassium | 558mg | 209mg | 10% |
| Vitamin E | 2.03mg | 0.6mg | 10% |
| Vitamin B2 | 0.189mg | 0.06mg | 10% |
| Calories | 23kcal | 226kcal | 10% |
| Cholesterol | 0mg | 28mg | 9% |
| Vitamin B6 | 0.195mg | 0.09mg | 8% |
| Fiber | 2.2g | 3.9g | 7% |
| Copper | 0.13mg | 0.077mg | 6% |
| Starch | 14.78g | 6% | |
| Vitamin B3 | 0.724mg | 1.65mg | 6% |
| Carbs | 3.63g | 19.85g | 5% |
| Choline | 19.3mg | 32mg | 2% |
| Vitamin B1 | 0.078mg | 0.05mg | 2% |
| Vitamin B5 | 0.065mg | 1% | |
| Vitamin D | 0µg | 0.1µg | 1% |
| Calcium | 99mg | 89mg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Net carbs | 1.43g | 15.95g | N/A |
| Sugar | 0.42g | 0.9g | N/A |
| Trans fat | 0g | 0.467g | N/A |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 0.3g | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.011g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 2.708g | 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:
8.86 g
Fats:
12.7 g
Carbs:
19.85 g
Water:
57.02 g
Other:
1.57 g
| Contains more WaterWater | +60.3% |
| Contains more ProteinProtein | +209.8% |
| Contains more FatsFats | +3156.4% |
| Contains more CarbsCarbs | +446.8% |
~equal in
Other
~1.57g
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
4.384 g
Monounsaturated fat:
Mono. Fat
4.411 g
Polyunsaturated fat:
Poly. Fat
3.042 g
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +44010% |
| Contains more Poly. FatPolyunsaturated fat | +1743.6% |
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:
14.78 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.3 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +471.4% |
| Contains more GlucoseGlucose | +81.8% |
| Contains more FructoseFructose | +100% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g