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  6. Spinach raw vs. White chocolate

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.

Infographic

Spinach raw vs White chocolate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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.
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%
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.745mg

All nutrients comparison - raw data values

Nutrient Spinach raw White chocolate 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%

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
6% 32% 59%
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
66% 31% 3%
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%

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 chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.