Spinach raw vs. Yolk — In-Depth Nutrition Comparison
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Important differences between spinach raw and yolk
- Spinach raw has more vitamin K, vitamin A, and manganese; however, yolk has more choline, selenium, vitamin B12, vitamin B5, and phosphorus.
- Spinach raw's daily need coverage for vitamin K is 402% more.
- Spinach raw has 16 times more manganese than yolk. Spinach raw has 0.897mg of manganese, while yolk has 0.055mg.
- Spinach raw is lower in saturated fat.
- Spinach raw has a higher glycemic index than yolk.
The food varieties used in the comparison are Spinach, raw and Egg, yolk, raw, fresh.
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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 | +1480% |
| Contains more PotassiumPotassium | +411.9% |
| Contains more CopperCopper | +68.8% |
| Contains more ManganeseManganese | +1530.9% |
| Contains more CalciumCalcium | +30.3% |
| Contains more ZincZinc | +334% |
| Contains more PhosphorusPhosphorus | +695.9% |
| Contains less SodiumSodium | -39.2% |
| Contains more SeleniumSelenium | +5500% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +23.1% |
| Contains more Vitamin B3Vitamin B3 | +2916.7% |
| Contains more Vitamin KVitamin K | +68885.7% |
| Contains more FolateFolate | +32.9% |
| Contains more Vitamin EVitamin E | +27.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +125.6% |
| Contains more Vitamin B2Vitamin B2 | +179.4% |
| Contains more Vitamin B5Vitamin B5 | +4500% |
| Contains more Vitamin B6Vitamin B6 | +79.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +4149.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 0.7µg | 402% |
| Cholesterol | 0mg | 1085mg | 362% |
| Choline | 19.3mg | 820.2mg | 146% |
| Selenium | 1µg | 56µg | 100% |
| Vitamin B12 | 0µg | 1.95µg | 81% |
| Vitamin B5 | 0.065mg | 2.99mg | 59% |
| Phosphorus | 49mg | 390mg | 49% |
| Saturated fat | 0.063g | 9.551g | 43% |
| Fats | 0.39g | 26.54g | 40% |
| Manganese | 0.897mg | 0.055mg | 37% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Monounsaturated fat | 0.01g | 11.738g | 29% |
| Vitamin D | 0µg | 5.4µg | 27% |
| Vitamin D | 0IU | 218IU | 27% |
| Polyunsaturated fat | 0.165g | 4.204g | 27% |
| Protein | 2.86g | 15.86g | 26% |
| Vitamin B2 | 0.189mg | 0.528mg | 26% |
| Magnesium | 79mg | 5mg | 18% |
| Zinc | 0.53mg | 2.3mg | 16% |
| Calories | 23kcal | 322kcal | 15% |
| Potassium | 558mg | 109mg | 13% |
| Vitamin B6 | 0.195mg | 0.35mg | 12% |
| Folate | 194µg | 146µg | 12% |
| Vitamin A | 469µg | 381µg | 10% |
| Fiber | 2.2g | 0g | 9% |
| Vitamin B1 | 0.078mg | 0.176mg | 8% |
| Copper | 0.13mg | 0.077mg | 6% |
| Vitamin B3 | 0.724mg | 0.024mg | 4% |
| Vitamin E | 2.03mg | 2.58mg | 4% |
| Calcium | 99mg | 129mg | 3% |
| Sodium | 79mg | 48mg | 1% |
| Carbs | 3.63g | 3.59g | 0% |
| Net carbs | 1.43g | 3.59g | N/A |
| Iron | 2.71mg | 2.73mg | 0% |
| Sugar | 0.42g | 0.56g | N/A |
| Tryptophan | 0.039mg | 0.177mg | 0% |
| Threonine | 0.122mg | 0.687mg | 0% |
| Isoleucine | 0.147mg | 0.866mg | 0% |
| Leucine | 0.223mg | 1.399mg | 0% |
| Lysine | 0.174mg | 1.217mg | 0% |
| Methionine | 0.053mg | 0.378mg | 0% |
| Phenylalanine | 0.129mg | 0.681mg | 0% |
| Valine | 0.161mg | 0.949mg | 0% |
| Histidine | 0.064mg | 0.416mg | 0% |
| Fructose | 0.15g | 0.07g | 0% |
| Omega-3 - EPA | 0g | 0.011g | N/A |
| Omega-3 - DHA | 0g | 0.114g | 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:
15.86 g
Fats:
26.54 g
Carbs:
3.59 g
Water:
52.31 g
Other:
1.7 g
| Contains more WaterWater | +74.7% |
| Contains more ProteinProtein | +454.5% |
| Contains more FatsFats | +6705.1% |
~equal in
Carbs
~3.59g
~equal in
Other
~1.7g
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
9.551 g
Monounsaturated fat:
Mono. Fat
11.738 g
Polyunsaturated fat:
Poly. Fat
4.204 g
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +117280% |
| Contains more Poly. FatPolyunsaturated fat | +2447.9% |
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:
0 g
Sucrose:
0.07 g
Glucose:
0.18 g
Fructose:
0.07 g
Lactose:
0.07 g
Maltose:
0.07 g
Galactose:
0.07 g
| Contains more FructoseFructose | +114.3% |
| Contains more GalactoseGalactose | +42.9% |
| Contains more GlucoseGlucose | +63.6% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~0.07g