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  6. Spinach vs. Potato pancake

Spinach vs. Potato pancake — In-Depth Nutrition Comparison

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Significant differences between Spinach and Potato pancake

  • Spinach has more Vitamin K, Vitamin A RAE, Manganese, Folate, and Iron, however, Potato pancake is richer in Vitamin C, Vitamin B6, and Selenium.
  • Spinach covers your daily Vitamin K needs 409% more than Potato pancake.
  • Potato pancake has 16 times less Vitamin A RAE than Spinach. Spinach has 524µg of Vitamin A RAE, while Potato pancake has 32µg.
  • Spinach contains less Sodium.

Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Potato pancakes.

Infographic

Spinach vs Potato pancake 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.
Spinach
Spinach
6
:
4
Potato pancake
Potato pancake
Contains more Calcium +325%
Contains more Iron +113.8%
Contains more Magnesium +141.7%
Contains less Sodium -90.8%
Contains more Manganese +259.6%
Contains more Phosphorus +128.6%
Contains more Potassium +33.5%
Contains more Selenium +493.3%
Equal in Zinc - 0.7
Equal in Copper - 0.18
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Potato pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 63% 26% 55% 55% 100% 20% 60% 34% 49%
Contains more Calcium +325%
Contains more Iron +113.8%
Contains more Magnesium +141.7%
Contains less Sodium -90.8%
Contains more Manganese +259.6%
Contains more Phosphorus +128.6%
Contains more Potassium +33.5%
Contains more Selenium +493.3%
Equal in Zinc - 0.7
Equal in Copper - 0.18

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.
Spinach
Spinach
5
:
7
Potato pancake
Potato pancake
Contains more Vitamin A +9175.2%
Contains more Vitamin E +804.3%
Contains more Vitamin B2 +36.4%
Contains more Folate +256.1%
Contains more Vitamin K +18181.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +181.6%
Contains more Vitamin B1 +66.3%
Contains more Vitamin B3 +241.2%
Contains more Vitamin B5 +422.1%
Contains more Vitamin B6 +85.1%
Contains more Vitamin B12 +∞%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Potato pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 5% 9% 93% 40% 40% 32% 46% 104% 31% 37% 7%
Contains more Vitamin A +9175.2%
Contains more Vitamin E +804.3%
Contains more Vitamin B2 +36.4%
Contains more Folate +256.1%
Contains more Vitamin K +18181.5%
Contains more Vitamin D +∞%
Contains more Vitamin C +181.6%
Contains more Vitamin B1 +66.3%
Contains more Vitamin B3 +241.2%
Contains more Vitamin B5 +422.1%
Contains more Vitamin B6 +85.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
1
:
4
Potato pancake
Potato pancake
Contains more Water +90.9%
Contains more Protein +104.7%
Contains more Fats +5576.9%
Contains more Carbs +641.6%
Contains more Other +97.8%
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Potato pancake
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more Water +90.9%
Contains more Protein +104.7%
Contains more Fats +5576.9%
Contains more Carbs +641.6%
Contains more Other +97.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Potato pancake
Potato pancake
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +62066.7%
Contains more Polyunsaturated fat +6795.4%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Potato pancake
18% 27% 55%
Saturated Fat: 2.496 g
Monounsaturated Fat: 3.73 g
Polyunsaturated fat: 7.516 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +62066.7%
Contains more Polyunsaturated fat +6795.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Potato pancake Opinion
Net carbs 1.35g 24.51g Potato pancake
Protein 2.97g 6.08g Potato pancake
Fats 0.26g 14.76g Potato pancake
Carbs 3.75g 27.81g Potato pancake
Calories 23kcal 268kcal Potato pancake
Starch 20.88g Potato pancake
Fructose 0.56g Potato pancake
Sugar 0.43g 1.79g Spinach
Fiber 2.4g 3.3g Potato pancake
Calcium 136mg 32mg Spinach
Iron 3.57mg 1.67mg Spinach
Magnesium 87mg 36mg Spinach
Phosphorus 56mg 128mg Potato pancake
Potassium 466mg 622mg Potato pancake
Sodium 70mg 764mg Spinach
Zinc 0.76mg 0.7mg Spinach
Copper 0.174mg 0.18mg Potato pancake
Manganese 0.935mg 0.26mg Spinach
Selenium 1.5µg 8.9µg Potato pancake
Vitamin A 10481IU 113IU Spinach
Vitamin A RAE 524µg 32µg Spinach
Vitamin E 2.08mg 0.23mg Spinach
Vitamin D 0IU 11IU Potato pancake
Vitamin D 0µg 0.3µg Potato pancake
Vitamin C 9.8mg 27.6mg Potato pancake
Vitamin B1 0.095mg 0.158mg Potato pancake
Vitamin B2 0.236mg 0.173mg Spinach
Vitamin B3 0.49mg 1.672mg Potato pancake
Vitamin B5 0.145mg 0.757mg Potato pancake
Vitamin B6 0.242mg 0.448mg Potato pancake
Folate 146µg 41µg Spinach
Vitamin B12 0µg 0.29µg Potato pancake
Vitamin K 493.6µg 2.7µg Spinach
Tryptophan 0.04mg 0.087mg Potato pancake
Threonine 0.127mg 0.24mg Potato pancake
Isoleucine 0.152mg 0.28mg Potato pancake
Leucine 0.231mg 0.442mg Potato pancake
Lysine 0.182mg 0.389mg Potato pancake
Methionine 0.055mg 0.137mg Potato pancake
Phenylalanine 0.134mg 0.3mg Potato pancake
Valine 0.168mg 0.369mg Potato pancake
Histidine 0.066mg 0.141mg Potato pancake
Cholesterol 0mg 95mg Spinach
Saturated Fat 0.043g 2.496g Spinach
Omega-3 - DHA 0g 0.008g Potato pancake
Omega-3 - EPA 0g 0.001g Potato pancake
Monounsaturated Fat 0.006g 3.73g Potato pancake
Polyunsaturated fat 0.109g 7.516g Potato pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Potato pancake
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
183%
Spinach
37%
Potato pancake
Minerals Daily Need Coverage Score
52%
Spinach
47%
Potato pancake

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.36g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 694mg)
Which food is lower in Cholesterol?
Spinach
Spinach is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 2.453g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.