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  6. Spinach raw vs. Wafer

Spinach raw vs. Wafer — In-Depth Nutrition Comparison

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The main differences between spinach raw and wafer

  • Spinach raw is richer in vitamin K, vitamin A, folate, and vitamin C, yet wafer is richer in copper, iron, vitamin B3, and phosphorus.
  • 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 wafer.

Food types used in this article are Spinach, raw and Cookies, chocolate wafers.

Infographic

Spinach raw vs Wafer 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%
Wafer
Wafer
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more MagnesiumMagnesium +49.1%
Contains more CalciumCalcium +219.4%
Contains more PotassiumPotassium +165.7%
Contains less SodiumSodium -86.4%
Contains more ManganeseManganese +28.9%
Contains more IronIron +48%
Contains more CopperCopper +256.2%
Contains more ZincZinc +105.7%
Contains more PhosphorusPhosphorus +169.4%
Contains more SeleniumSelenium +470%

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%
Wafer
Wafer
5
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 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15533.3%
Contains more Vitamin EVitamin E +181.9%
Contains more Vitamin B6Vitamin B6 +282.4%
Contains more Vitamin KVitamin K +20020.8%
Contains more FolateFolate +312.8%
Contains more CholineCholine +35%
Contains more Vitamin B1Vitamin B1 +160.3%
Contains more Vitamin B2Vitamin B2 +40.7%
Contains more Vitamin B3Vitamin B3 +294.8%
Contains more Vitamin B5Vitamin B5 +486.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Wafer DV% diff.
Vitamin K 482.9µg 2.4µg 400%
Vitamin A 469µg 3µg 52%
Copper 0.13mg 0.463mg 37%
Folate 194µg 47µg 37%
Vitamin C 28.1mg 0mg 31%
Polyunsaturated fat 0.165g 4.153g 27%
Carbs 3.63g 72.7g 23%
Sodium 79mg 580mg 22%
Calories 23kcal 433kcal 21%
Fats 0.39g 14.2g 21%
Saturated fat 0.063g 4.241g 19%
Iron 2.71mg 4.01mg 16%
Vitamin B3 0.724mg 2.858mg 13%
Monounsaturated fat 0.01g 4.865g 12%
Phosphorus 49mg 132mg 12%
Vitamin B6 0.195mg 0.051mg 11%
Vitamin B1 0.078mg 0.203mg 10%
Potassium 558mg 210mg 10%
Vitamin E 2.03mg 0.72mg 9%
Manganese 0.897mg 0.696mg 9%
Selenium 1µg 5.7µg 9%
Calcium 99mg 31mg 7%
Protein 2.86g 6.6g 7%
Magnesium 79mg 53mg 6%
Vitamin B2 0.189mg 0.266mg 6%
Vitamin B5 0.065mg 0.381mg 6%
Fiber 2.2g 3.4g 5%
Zinc 0.53mg 1.09mg 5%
Vitamin B12 0µg 0.09µg 4%
Caffeine 0mg 10mg 3%
Choline 19.3mg 14.3mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 1.43g 69.3g N/A
Sugar 0.42g 37.43g N/A
Tryptophan 0.039mg 0.096mg 0%
Threonine 0.122mg 0.22mg 0%
Isoleucine 0.147mg 0.261mg 0%
Leucine 0.223mg 0.447mg 0%
Lysine 0.174mg 0.281mg 0%
Methionine 0.053mg 0.105mg 0%
Phenylalanine 0.129mg 0.308mg 0%
Valine 0.161mg 0.323mg 0%
Histidine 0.064mg 0.128mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g 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
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1931.1%
Contains more ProteinProtein +130.8%
Contains more FatsFats +3541%
Contains more CarbsCarbs +1902.8%
Contains more OtherOther +16.3%

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +48550%
Contains more Poly. FatPolyunsaturated fat +2417%

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.