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  6. Spread vs. Spinach raw

Spread vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between Spread and Spinach raw

  • Spread has more Vitamin B12, however, Spinach raw is richer in Vitamin K, Vitamin A RAE, Folate, Manganese, Vitamin C, Iron, and Magnesium.
  • Spinach raw covers your daily Vitamin K needs 401% more than Spread.
  • Spinach raw contains less Saturated Fat.

Specific food types used in this comparison are Sandwich spread, pork, beef and Spinach, raw.

Infographic

Spread vs Spinach raw 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.
Spread
Spread
3
:
6
Spinach raw
Spinach raw
Contains more Phosphorus +20.4%
Contains more Zinc +92.5%
Contains more Selenium +870%
Contains more Calcium +725%
Contains more Iron +243%
Contains more Magnesium +887.5%
Contains more Potassium +407.3%
Contains less Sodium -92.2%
Contains more Manganese +3350%
Equal in Copper - 0.13
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Phosphorus +20.4%
Contains more Zinc +92.5%
Contains more Selenium +870%
Contains more Calcium +725%
Contains more Iron +243%
Contains more Magnesium +887.5%
Contains more Potassium +407.3%
Contains less Sodium -92.2%
Contains more Manganese +3350%
Equal in Copper - 0.13

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.
Spread
Spread
5
:
7
Spinach raw
Spinach raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +120.5%
Contains more Vitamin B3 +139%
Contains more Vitamin B5 +561.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +10678.2%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +41%
Contains more Vitamin B6 +62.5%
Contains more Folate +9600%
Contains more Vitamin K +30081.3%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +120.5%
Contains more Vitamin B3 +139%
Contains more Vitamin B5 +561.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +10678.2%
Contains more Vitamin E +16.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +41%
Contains more Vitamin B6 +62.5%
Contains more Folate +9600%
Contains more Vitamin K +30081.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
4
:
1
Spinach raw
Spinach raw
Contains more Protein +167.8%
Contains more Fats +4346.2%
Contains more Carbs +228.9%
Contains more Other +61.6%
Contains more Water +51.6%
Spread
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +167.8%
Contains more Fats +4346.2%
Contains more Carbs +228.9%
Contains more Other +61.6%
Contains more Water +51.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +75740%
Contains more Polyunsaturated fat +1454.5%
Contains less Saturated Fat -98.9%
Spread
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +75740%
Contains more Polyunsaturated fat +1454.5%
Contains less Saturated Fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Spinach raw Opinion
Net carbs 11.74g 1.43g Spread
Protein 7.66g 2.86g Spread
Fats 17.34g 0.39g Spread
Carbs 11.94g 3.63g Spread
Calories 235kcal 23kcal Spread
Fructose 0.15g Spinach raw
Sugar 0g 0.42g Spread
Fiber 0.2g 2.2g Spinach raw
Calcium 12mg 99mg Spinach raw
Iron 0.79mg 2.71mg Spinach raw
Magnesium 8mg 79mg Spinach raw
Phosphorus 59mg 49mg Spread
Potassium 110mg 558mg Spinach raw
Sodium 1013mg 79mg Spinach raw
Zinc 1.02mg 0.53mg Spread
Copper 0.13mg 0.13mg
Manganese 0.026mg 0.897mg Spinach raw
Selenium 9.7µg 1µg Spread
Vitamin A 87IU 9377IU Spinach raw
Vitamin A RAE 26µg 469µg Spinach raw
Vitamin E 1.74mg 2.03mg Spinach raw
Vitamin D 22IU 0IU Spread
Vitamin D 0.6µg 0µg Spread
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.172mg 0.078mg Spread
Vitamin B2 0.134mg 0.189mg Spinach raw
Vitamin B3 1.73mg 0.724mg Spread
Vitamin B5 0.43mg 0.065mg Spread
Vitamin B6 0.12mg 0.195mg Spinach raw
Folate 2µg 194µg Spinach raw
Vitamin B12 1.12µg 0µg Spread
Vitamin K 1.6µg 482.9µg Spinach raw
Tryptophan 0.082mg 0.039mg Spread
Threonine 0.334mg 0.122mg Spread
Isoleucine 0.334mg 0.147mg Spread
Leucine 0.6mg 0.223mg Spread
Lysine 0.663mg 0.174mg Spread
Methionine 0.196mg 0.053mg Spread
Phenylalanine 0.301mg 0.129mg Spread
Valine 0.356mg 0.161mg Spread
Histidine 0.279mg 0.064mg Spread
Cholesterol 38mg 0mg Spinach raw
Saturated Fat 5.977g 0.063g Spinach raw
Monounsaturated Fat 7.584g 0.01g Spread
Polyunsaturated fat 2.565g 0.165g Spread

Which food is preferable for your diet?

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

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
30%
Spread
181%
Spinach raw
Minerals Daily Need Coverage Score
33%
Spread
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 32)
Which food is cheaper?
Spread
Spread is cheaper (difference - $0.2)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 934mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 5.914g)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.