Spinach vs. Cheese — In-Depth Nutrition Comparison
Compare
What are the differences between spinach and cheese?
- Spinach is higher in vitamin K, vitamin A, iron, and manganese; however, cheese is richer in calcium, phosphorus, selenium, and vitamin B12.
- Spinach's daily need coverage for vitamin K is 409% more.
- Cheese contains 35 times less manganese than spinach. Spinach contains 0.935mg of manganese, while cheese contains 0.027mg.
- Spinach has less saturated fat.
- Cheese has a lower glycemic index (0) than spinach (32).
We used Spinach, cooked, boiled, drained, without salt and Cheese, cheddar types in this article.
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.
| Contains more MagnesiumMagnesium | +222.2% |
| Contains more PotassiumPotassium | +513.2% |
| Contains more IronIron | +2450% |
| Contains more CopperCopper | +480% |
| Contains less SodiumSodium | -89.3% |
| Contains more ManganeseManganese | +3363% |
| Contains more CalciumCalcium | +422.1% |
| Contains more ZincZinc | +378.9% |
| Contains more PhosphorusPhosphorus | +712.5% |
| Contains more SeleniumSelenium | +1800% |
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 | +58.8% |
| Contains more Vitamin EVitamin E | +193% |
| Contains more Vitamin B1Vitamin B1 | +227.6% |
| Contains more Vitamin B3Vitamin B3 | +730.5% |
| Contains more Vitamin B6Vitamin B6 | +266.7% |
| Contains more Vitamin KVitamin K | +20466.7% |
| Contains more FolateFolate | +440.7% |
| Contains more CholineCholine | +19.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +81.4% |
| Contains more Vitamin B5Vitamin B5 | +182.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 2.4µg | 409% |
| Saturated fat | 0.043g | 18.867g | 86% |
| Calcium | 136mg | 710mg | 57% |
| Phosphorus | 56mg | 455mg | 57% |
| Fats | 0.26g | 33.31g | 51% |
| Selenium | 1.5µg | 28.5µg | 49% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Iron | 3.57mg | 0.14mg | 43% |
| Protein | 2.97g | 22.87g | 40% |
| Manganese | 0.935mg | 0.027mg | 39% |
| Cholesterol | 0mg | 99mg | 33% |
| Folate | 146µg | 27µg | 30% |
| Zinc | 0.76mg | 3.64mg | 26% |
| Sodium | 70mg | 653mg | 25% |
| Monounsaturated fat | 0.006g | 9.246g | 23% |
| Vitamin A | 524µg | 330µg | 22% |
| Calories | 23kcal | 404kcal | 19% |
| Copper | 0.174mg | 0.03mg | 16% |
| Vitamin B2 | 0.236mg | 0.428mg | 15% |
| Vitamin B6 | 0.242mg | 0.066mg | 14% |
| Magnesium | 87mg | 27mg | 14% |
| Vitamin C | 9.8mg | 0mg | 11% |
| Potassium | 466mg | 76mg | 11% |
| Fiber | 2.4g | 0g | 10% |
| Polyunsaturated fat | 0.109g | 1.421g | 9% |
| Vitamin E | 2.08mg | 0.71mg | 9% |
| Vitamin B1 | 0.095mg | 0.029mg | 6% |
| Vitamin B5 | 0.145mg | 0.41mg | 5% |
| Vitamin B3 | 0.49mg | 0.059mg | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Choline | 19.7mg | 16.5mg | 1% |
| Carbs | 3.75g | 3.09g | 0% |
| Net carbs | 1.35g | 3.09g | N/A |
| Sugar | 0.43g | 0.48g | N/A |
| Trans fat | 0g | 0.917g | N/A |
| Tryptophan | 0.04mg | 0.547mg | 0% |
| Threonine | 0.127mg | 1.044mg | 0% |
| Isoleucine | 0.152mg | 1.206mg | 0% |
| Leucine | 0.231mg | 1.939mg | 0% |
| Lysine | 0.182mg | 1.025mg | 0% |
| Methionine | 0.055mg | 0.547mg | 0% |
| Phenylalanine | 0.134mg | 1.074mg | 0% |
| Valine | 0.168mg | 1.404mg | 0% |
| Histidine | 0.066mg | 0.547mg | 0% |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +21.4% |
| Contains more WaterWater | +146.4% |
| Contains more ProteinProtein | +670% |
| Contains more FatsFats | +12711.5% |
| Contains more OtherOther | +105% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +154000% |
| Contains more Poly. FatPolyunsaturated fat | +1203.7% |
