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  6. Spinach raw vs. White Bread

Spinach raw vs. White Bread — In-Depth Nutrition Comparison

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What are the main differences between Spinach raw and White Bread?

  • Spinach raw is richer in Vitamin K, Vitamin A RAE, Vitamin C, Folate, Manganese, and Magnesium, while White Bread is higher in Selenium, Vitamin B1, and Vitamin B3.
  • Spinach raw's daily need coverage for Vitamin K is 402% higher.
  • Spinach raw is lower in Sodium.

We used Spinach, raw and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Spinach raw vs White Bread 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.
Spinach raw
Spinach raw
5
:
5
White Bread
White Bread
Contains more Magnesium +243.5%
Contains more Potassium +342.9%
Contains less Sodium -83.9%
Contains more Copper +28.7%
Contains more Manganese +67.4%
Contains more Calcium +45.5%
Contains more Iron +33.2%
Contains more Phosphorus +100%
Contains more Zinc +39.6%
Contains more Selenium +2100%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Magnesium +243.5%
Contains more Potassium +342.9%
Contains less Sodium -83.9%
Contains more Copper +28.7%
Contains more Manganese +67.4%
Contains more Calcium +45.5%
Contains more Iron +33.2%
Contains more Phosphorus +100%
Contains more Zinc +39.6%
Contains more Selenium +2100%

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.
Spinach raw
Spinach raw
6
:
4
White Bread
White Bread
Contains more Vitamin A +937600%
Contains more Vitamin E +822.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +124.1%
Contains more Folate +74.8%
Contains more Vitamin K +241350%
Contains more Vitamin B1 +583.3%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +560.2%
Contains more Vitamin B5 +724.6%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +937600%
Contains more Vitamin E +822.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +124.1%
Contains more Folate +74.8%
Contains more Vitamin K +241350%
Contains more Vitamin B1 +583.3%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +560.2%
Contains more Vitamin B5 +724.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
4
White Bread
White Bread
Contains more Water +151%
Contains more Protein +209.4%
Contains more Fats +753.8%
Contains more Carbs +1261.4%
Contains more Other +15.1%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Water +151%
Contains more Protein +209.4%
Contains more Fats +753.8%
Contains more Carbs +1261.4%
Contains more Other +15.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
White Bread
White Bread
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +5890%
Contains more Polyunsaturated fat +870.9%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +5890%
Contains more Polyunsaturated fat +870.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
4
White Bread
White Bread
Contains more Sucrose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Glucose +1327.3%
Contains more Fructose +1520%
Contains more Maltose +∞%
Spinach raw
16% 26% 35% 23%
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
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Glucose +1327.3%
Contains more Fructose +1520%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw White Bread
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw White Bread Opinion
Net carbs 1.43g 46.72g White Bread
Protein 2.86g 8.85g White Bread
Fats 0.39g 3.33g White Bread
Carbs 3.63g 49.42g White Bread
Calories 23kcal 266kcal White Bread
Starch 37.17g White Bread
Fructose 0.15g 2.43g White Bread
Sugar 0.42g 5.67g Spinach raw
Fiber 2.2g 2.7g White Bread
Calcium 99mg 144mg White Bread
Iron 2.71mg 3.61mg White Bread
Magnesium 79mg 23mg Spinach raw
Phosphorus 49mg 98mg White Bread
Potassium 558mg 126mg Spinach raw
Sodium 79mg 490mg Spinach raw
Zinc 0.53mg 0.74mg White Bread
Copper 0.13mg 0.101mg Spinach raw
Manganese 0.897mg 0.536mg Spinach raw
Selenium 1µg 22µg White Bread
Vitamin A 9377IU 1IU Spinach raw
Vitamin A RAE 469µg 0µg Spinach raw
Vitamin E 2.03mg 0.22mg Spinach raw
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.533mg White Bread
Vitamin B2 0.189mg 0.243mg White Bread
Vitamin B3 0.724mg 4.78mg White Bread
Vitamin B5 0.065mg 0.536mg White Bread
Vitamin B6 0.195mg 0.087mg Spinach raw
Folate 194µg 111µg Spinach raw
Vitamin K 482.9µg 0.2µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Trans Fat 0g 0.027g Spinach raw
Saturated Fat 0.063g 0.698g Spinach raw
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0.01g 0.599g White Bread
Polyunsaturated fat 0.165g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw White Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
181%
Spinach raw
35%
White Bread
Minerals Daily Need Coverage Score
45%
Spinach raw
56%
White Bread

Comparison summary

Which food is cheaper?
White Bread
White Bread is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 5.25g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 411mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.635g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.