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Spinach pasta vs. Spinach — In-Depth Nutrition Comparison

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Summary of differences between Spinach pasta and Spinach

  • Spinach pasta has more Vitamin B1, Vitamin B3, Phosphorus, Vitamin B12, Vitamin B2, and Vitamin B5, however, Spinach is higher in Vitamin A RAE, Vitamin C, and Calcium.
  • Spinach covers your daily need of Vitamin A RAE 55% more than Spinach pasta.

These are the specific foods used in this comparison Pasta, fresh-refrigerated, spinach, as purchased and Spinach, cooked, boiled, drained, without salt.

Infographic

Spinach pasta vs Spinach infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more CopperCopper +13.2%
Contains more ZincZinc +84.2%
Contains more PhosphorusPhosphorus +164.3%
Contains less SodiumSodium -61.4%
Contains more MagnesiumMagnesium +38.1%
Contains more CalciumCalcium +216.3%
Contains more PotassiumPotassium +71.3%
Contains more ManganeseManganese +19.7%
~equal in Iron ~3.57mg

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 0% 14% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
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 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin B1Vitamin B1 +541.1%
Contains more Vitamin B2Vitamin B2 +68.6%
Contains more Vitamin B3Vitamin B3 +606.1%
Contains more Vitamin B5Vitamin B5 +374.5%
Contains more Vitamin B6Vitamin B6 +30.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +21.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4249%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more ProteinProtein +279.1%
Contains more FatsFats +707.7%
Contains more CarbsCarbs +1385.9%
Contains more WaterWater +203%
Contains more OtherOther +120.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 41% 29%
Saturated Fat: Sat. Fat 0.483 g
Monounsaturated Fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated Fat +10883.3%
Contains more Poly. FatPolyunsaturated fat +328.4%
Contains less Sat. FatSaturated Fat -91.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach pasta Spinach Opinion
Calories 289kcal 23kcal Spinach pasta
Protein 11.26g 2.97g Spinach pasta
Fats 2.1g 0.26g Spinach pasta
Vitamin C 0mg 9.8mg Spinach
Net carbs 55.72g 1.35g Spinach pasta
Carbs 55.72g 3.75g Spinach pasta
Cholesterol 73mg 0mg Spinach
Magnesium 63mg 87mg Spinach
Calcium 43mg 136mg Spinach
Potassium 272mg 466mg Spinach
Iron 3.3mg 3.57mg Spinach
Sugar 0.43g Spinach pasta
Fiber 2.4g Spinach
Copper 0.197mg 0.174mg Spinach pasta
Zinc 1.4mg 0.76mg Spinach pasta
Phosphorus 148mg 56mg Spinach pasta
Sodium 27mg 70mg Spinach pasta
Vitamin A 241IU 10481IU Spinach
Vitamin A RAE 25µg 524µg Spinach
Vitamin E 2.08mg Spinach
Manganese 0.781mg 0.935mg Spinach
Selenium 1.5µg Spinach
Vitamin B1 0.609mg 0.095mg Spinach pasta
Vitamin B2 0.398mg 0.236mg Spinach pasta
Vitamin B3 3.46mg 0.49mg Spinach pasta
Vitamin B5 0.688mg 0.145mg Spinach pasta
Vitamin B6 0.315mg 0.242mg Spinach pasta
Vitamin B12 0.31µg 0µg Spinach pasta
Vitamin K 493.6µg Spinach
Folate 177µg 146µg Spinach pasta
Choline 19.7mg Spinach
Saturated Fat 0.483g 0.043g Spinach
Monounsaturated Fat 0.659g 0.006g Spinach pasta
Polyunsaturated fat 0.467g 0.109g Spinach pasta
Tryptophan 0.15mg 0.04mg Spinach pasta
Threonine 0.352mg 0.127mg Spinach pasta
Isoleucine 0.488mg 0.152mg Spinach pasta
Leucine 0.813mg 0.231mg Spinach pasta
Lysine 0.336mg 0.182mg Spinach pasta
Methionine 0.208mg 0.055mg Spinach pasta
Phenylalanine 0.56mg 0.134mg Spinach pasta
Valine 0.544mg 0.168mg Spinach pasta
Histidine 0.237mg 0.066mg Spinach pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach pasta Spinach
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
47%
Spinach pasta
170%
Spinach
Minerals Daily Need Coverage Score
48%
Spinach pasta
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach pasta
Spinach pasta is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Spinach pasta
Spinach pasta contains less Sodium (difference - 43mg)
Which food is lower in glycemic index?
Spinach pasta
Spinach pasta is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach pasta
Spinach pasta is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Spinach
Spinach is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.44g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
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 pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.