Spinach raw vs. White chocolate — In-Depth Nutrition Comparison
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The main differences between spinach raw and white chocolate
- Spinach raw is richer in vitamin K, vitamin A, folate, manganese, iron, vitamin C, and magnesium, yet white chocolate is richer in vitamin B12 and phosphorus.
- Daily need coverage for vitamin K for spinach raw is 395% higher.
- Spinach raw contains 313 times more vitamin A than white chocolate. Spinach raw contains 9377IU of vitamin A, while white chocolate contains 30IU.
- Spinach raw contains less saturated fat.
Food types used in this article are Spinach, raw and Candies, white chocolate.
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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 | +558.3% |
| Contains more PotassiumPotassium | +95.1% |
| Contains more IronIron | +1029.2% |
| Contains more CopperCopper | +116.7% |
| Contains less SodiumSodium | -12.2% |
| Contains more ManganeseManganese | +11112.5% |
| Contains more CalciumCalcium | +101% |
| Contains more ZincZinc | +39.6% |
| Contains more PhosphorusPhosphorus | +259.2% |
| Contains more SeleniumSelenium | +350% |
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 | +5520% |
| Contains more Vitamin AVitamin A | +5111.1% |
| Contains more Vitamin EVitamin E | +111.5% |
| Contains more Vitamin B1Vitamin B1 | +23.8% |
| Contains more Vitamin B6Vitamin B6 | +248.2% |
| Contains more Vitamin KVitamin K | +5206.6% |
| Contains more FolateFolate | +2671.4% |
| Contains more Vitamin B2Vitamin B2 | +49.2% |
| Contains more Vitamin B5Vitamin B5 | +835.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +52.8% |
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:
5.87 g
Fats:
32.09 g
Carbs:
59.24 g
Water:
1.3 g
Other:
1.5 g
| Contains more WaterWater | +6930.8% |
| Contains more OtherOther | +14.7% |
| Contains more ProteinProtein | +105.2% |
| Contains more FatsFats | +8128.2% |
| Contains more CarbsCarbs | +1532% |
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
19.412 g
Monounsaturated fat:
Mono. Fat
9.097 g
Polyunsaturated fat:
Poly. Fat
1.013 g
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +90870% |
| Contains more Poly. FatPolyunsaturated fat | +513.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 9.1µg | 395% |
| Saturated fat | 0.063g | 19.412g | 88% |
| Vitamin A | 469µg | 9µg | 51% |
| Fats | 0.39g | 32.09g | 49% |
| Folate | 194µg | 7µg | 47% |
| Manganese | 0.897mg | 0.008mg | 39% |
| Iron | 2.71mg | 0.24mg | 31% |
| Vitamin C | 28.1mg | 0.5mg | 31% |
| Calories | 23kcal | 539kcal | 26% |
| Monounsaturated fat | 0.01g | 9.097g | 23% |
| Vitamin B12 | 0µg | 0.56µg | 23% |
| Carbs | 3.63g | 59.24g | 19% |
| Phosphorus | 49mg | 176mg | 18% |
| Magnesium | 79mg | 12mg | 16% |
| Vitamin B6 | 0.195mg | 0.056mg | 11% |
| Vitamin B5 | 0.065mg | 0.608mg | 11% |
| Calcium | 99mg | 199mg | 10% |
| Potassium | 558mg | 286mg | 8% |
| Fiber | 2.2g | 0.2g | 8% |
| Copper | 0.13mg | 0.06mg | 8% |
| Vitamin B2 | 0.189mg | 0.282mg | 7% |
| Vitamin E | 2.03mg | 0.96mg | 7% |
| Cholesterol | 0mg | 21mg | 7% |
| Protein | 2.86g | 5.87g | 6% |
| Selenium | 1µg | 4.5µg | 6% |
| Polyunsaturated fat | 0.165g | 1.013g | 6% |
| Choline | 19.3mg | 29.5mg | 2% |
| Zinc | 0.53mg | 0.74mg | 2% |
| Vitamin B1 | 0.078mg | 0.063mg | 1% |
| Net carbs | 1.43g | 59.04g | N/A |
| Sugar | 0.42g | 59g | N/A |
| Sodium | 79mg | 90mg | 0% |
| Vitamin B3 | 0.724mg | 0.745mg | 0% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
137%
22%
Minerals Daily Need Coverage Score
45%
26%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 58.58g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 19.349g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 9)
Which food is cheaper?
Spinach raw is cheaper (difference - $2.3)
Which food is richer in minerals?
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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?
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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.