Spinach raw vs. Veggie burger — In-Depth Nutrition Comparison
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The main differences between spinach raw and veggie burgers
- Spinach raw is richer in vitamin K, vitamin A, vitamin C, and folate, yet veggie burgers are richer in vitamin B1, vitamin B12, selenium, phosphorus, and vitamin B3.
- Daily need coverage for vitamin K for spinach raw is 399% higher.
- Spinach raw contains 586 times more vitamin A than veggie burgers. Spinach raw contains 9377IU of vitamin A, while veggie burgers contain 16IU.
- Spinach raw contains less sodium.
- Spinach raw has a lower glycemic index than veggie burgers.
Food types used in this article are Spinach, raw and Veggie burgers or soyburgers, unprepared.
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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 | +41.1% |
| Contains more PotassiumPotassium | +67.6% |
| Contains more IronIron | +12.4% |
| Contains less SodiumSodium | -86.1% |
| Contains more CalciumCalcium | +37.4% |
| Contains more CopperCopper | +53.8% |
| Contains more ZincZinc | +137.7% |
| Contains more PhosphorusPhosphorus | +320.4% |
| Contains more SeleniumSelenium | +2160% |
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 | +524.4% |
| Contains more Vitamin AVitamin A | +46800% |
| Contains more Vitamin EVitamin E | +782.6% |
| Contains more Vitamin KVitamin K | +11397.6% |
| Contains more FolateFolate | +56.5% |
| Contains more Vitamin B1Vitamin B1 | +3298.7% |
| Contains more Vitamin B2Vitamin B2 | +29.1% |
| Contains more Vitamin B3Vitamin B3 | +418.4% |
| Contains more Vitamin B5Vitamin B5 | +344.6% |
| Contains more Vitamin B6Vitamin B6 | +55.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 4.2µg | 399% |
| Vitamin B1 | 0.078mg | 2.651mg | 214% |
| Vitamin B12 | 0µg | 2.01µg | 84% |
| Vitamin A | 469µg | 1µg | 52% |
| Selenium | 1µg | 22.6µg | 39% |
| Vitamin C | 28.1mg | 4.5mg | 26% |
| Protein | 2.86g | 15.7g | 26% |
| Phosphorus | 49mg | 206mg | 22% |
| Sodium | 79mg | 569mg | 21% |
| Vitamin B3 | 0.724mg | 3.753mg | 19% |
| Folate | 194µg | 124µg | 18% |
| Polyunsaturated fat | 0.165g | 2.023g | 12% |
| Vitamin E | 2.03mg | 0.23mg | 12% |
| Fiber | 2.2g | 4.9g | 11% |
| Fats | 0.39g | 6.3g | 9% |
| Vitamin B6 | 0.195mg | 0.303mg | 8% |
| Calories | 23kcal | 177kcal | 8% |
| Copper | 0.13mg | 0.2mg | 8% |
| Zinc | 0.53mg | 1.26mg | 7% |
| Potassium | 558mg | 333mg | 7% |
| Saturated fat | 0.063g | 1.44g | 6% |
| Magnesium | 79mg | 56mg | 5% |
| Carbs | 3.63g | 14.27g | 4% |
| Monounsaturated fat | 0.01g | 1.778g | 4% |
| Iron | 2.71mg | 2.41mg | 4% |
| Vitamin B2 | 0.189mg | 0.244mg | 4% |
| Vitamin B5 | 0.065mg | 0.289mg | 4% |
| Calcium | 99mg | 136mg | 4% |
| Starch | 5.78g | 2% | |
| Cholesterol | 0mg | 5mg | 2% |
| Manganese | 0.897mg | 0.951mg | 2% |
| Net carbs | 1.43g | 9.37g | N/A |
| Sugar | 0.42g | 1.07g | N/A |
| Choline | 19.3mg | 19.4mg | 0% |
| Tryptophan | 0.039mg | 0.162mg | 0% |
| Threonine | 0.122mg | 0.605mg | 0% |
| Isoleucine | 0.147mg | 0.78mg | 0% |
| Leucine | 0.223mg | 1.399mg | 0% |
| Lysine | 0.174mg | 1.004mg | 0% |
| Methionine | 0.053mg | 0.291mg | 0% |
| Phenylalanine | 0.129mg | 0.885mg | 0% |
| Valine | 0.161mg | 0.89mg | 0% |
| Histidine | 0.064mg | 0.465mg | 0% |
| Fructose | 0.15g | 0.13g | 0% |
| Omega-3 - ALA | 0.081g | 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:
15.7 g
Fats:
6.3 g
Carbs:
14.27 g
Water:
61.21 g
Other:
2.52 g
| Contains more WaterWater | +49.3% |
| Contains more ProteinProtein | +449% |
| Contains more FatsFats | +1515.4% |
| Contains more CarbsCarbs | +293.1% |
| Contains more OtherOther | +46.5% |
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
1.44 g
Monounsaturated fat:
Mono. Fat
1.778 g
Polyunsaturated fat:
Poly. Fat
2.023 g
| Contains less Sat. FatSaturated fat | -95.6% |
| Contains more Mono. FatMonounsaturated fat | +17680% |
| Contains more Poly. FatPolyunsaturated fat | +1126.1% |
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:
5.78 g
Sucrose:
0.62 g
Glucose:
0.26 g
Fructose:
0.13 g
Lactose:
0.06 g
Maltose:
0 g
Galactose:
0 g
| Contains more FructoseFructose | +15.4% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +785.7% |
| Contains more GlucoseGlucose | +136.4% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g