Spinach vs. Chocolate — In-Depth Nutrition Comparison
Compare
Significant differences between Spinach and Chocolate
- Spinach has more Vitamin K, Vitamin A, Vitamin B6, and Vitamin B2, however, Chocolate is richer in Copper, Iron, Phosphorus, Manganese, and Fiber.
- Spinach covers your daily Vitamin K needs 405% more than Chocolate.
- Chocolate has 262 times less Vitamin A than Spinach. Spinach has 524µg of Vitamin A, while Chocolate has 2µg.
- Spinach contains less Saturated Fat.
Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Chocolate, dark, 45- 59% cacao solids.
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 CalciumCalcium | +142.9% |
| Contains more MagnesiumMagnesium | +67.8% |
| Contains more PotassiumPotassium | +20% |
| Contains more IronIron | +124.6% |
| Contains more CopperCopper | +490.8% |
| Contains more ZincZinc | +164.5% |
| Contains more PhosphorusPhosphorus | +267.9% |
| Contains less SodiumSodium | -65.7% |
| Contains more ManganeseManganese | +51.8% |
| Contains more SeleniumSelenium | +100% |
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 | +20862% |
| Contains more Vitamin EVitamin E | +285.2% |
| Contains more Vitamin B1Vitamin B1 | +280% |
| Contains more Vitamin B2Vitamin B2 | +372% |
| Contains more Vitamin B6Vitamin B6 | +476.2% |
| Contains more Vitamin KVitamin K | +5993.8% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +48% |
| Contains more Vitamin B5Vitamin B5 | +104.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +9303.1% |
| Contains more ProteinProtein | +64.3% |
| Contains more FatsFats | +11930.8% |
| Contains more CarbsCarbs | +1531.2% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -99.8% |
| Contains more Mono. FatMonounsaturated Fat | +158900% |
| Contains more Poly. FatPolyunsaturated fat | +901.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 23kcal | 546kcal |
|
| Protein | 2.97g | 4.88g |
|
| Fats | 0.26g | 31.28g |
|
| Vitamin C | 9.8mg |
|
|
| Net carbs | 1.35g | 54.17g |
|
| Carbs | 3.75g | 61.17g |
|
| Cholesterol | 0mg | 8mg |
|
| Magnesium | 87mg | 146mg |
|
| Calcium | 136mg | 56mg |
|
| Potassium | 466mg | 559mg |
|
| Iron | 3.57mg | 8.02mg |
|
| Sugar | 0.43g | 47.9g |
|
| Fiber | 2.4g | 7g |
|
| Copper | 0.174mg | 1.028mg |
|
| Zinc | 0.76mg | 2.01mg |
|
| Phosphorus | 56mg | 206mg |
|
| Sodium | 70mg | 24mg |
|
| Vitamin A | 10481IU | 50IU |
|
| Vitamin A | 524µg | 2µg |
|
| Vitamin E | 2.08mg | 0.54mg |
|
| Manganese | 0.935mg | 1.419mg |
|
| Selenium | 1.5µg | 3µg |
|
| Vitamin B1 | 0.095mg | 0.025mg |
|
| Vitamin B2 | 0.236mg | 0.05mg |
|
| Vitamin B3 | 0.49mg | 0.725mg |
|
| Vitamin B5 | 0.145mg | 0.297mg |
|
| Vitamin B6 | 0.242mg | 0.042mg |
|
| Vitamin B12 | 0µg | 0.23µg |
|
| Vitamin K | 493.6µg | 8.1µg |
|
| Folate | 146µg |
|
|
| Trans Fat | 0g | 0.112g |
|
| Choline | 19.7mg |
|
|
| Saturated Fat | 0.043g | 18.519g |
|
| Monounsaturated Fat | 0.006g | 9.54g |
|
| Polyunsaturated fat | 0.109g | 1.092g |
|
| Tryptophan | 0.04mg |
|
|
| Threonine | 0.127mg |
|
|
| Isoleucine | 0.152mg |
|
|
| Leucine | 0.231mg |
|
|
| Lysine | 0.182mg |
|
|
| Methionine | 0.055mg |
|
|
| Phenylalanine | 0.134mg |
|
|
| Valine | 0.168mg |
|
|
| Histidine | 0.066mg |
|
|
| Omega-3 - EPA | 0g | 0.001g |
|
| Omega-3 - ALA | 0.085g |
|
|
| Omega-6 - Eicosadienoic acid | 0.001g |
|
|
| Omega-6 - Linoleic acid | 0.947g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
170%
9%
Minerals Daily Need Coverage Score
52%
116%
Comparison summary
Which food is lower in Cholesterol?
Spinach is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 47.47g)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 18.476g)
Which food is cheaper?
Spinach is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Chocolate contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Chocolate is relatively richer in minerals