White bread vs. Spinach raw — In-Depth Nutrition Comparison
Compare
What are the main differences between white bread and spinach raw?
- White bread is richer in selenium, vitamin B1, and vitamin B3, while spinach raw is higher in vitamin K, vitamin A, vitamin C, folate, manganese, and magnesium.
- Spinach raw's daily need coverage for vitamin K is 402% higher.
- Spinach raw has 22 times less selenium than white bread. White bread has 22µg of selenium, while spinach raw has 1µg.
- Spinach raw is lower in sodium.
- White bread has a higher glycemic index (73) than spinach raw (32).
We used Bread, white, commercially prepared (includes soft bread crumbs) and Spinach, raw types in this comparison.
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 | +45.5% |
| Contains more IronIron | +33.2% |
| Contains more ZincZinc | +39.6% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more SeleniumSelenium | +2100% |
| Contains more MagnesiumMagnesium | +243.5% |
| Contains more PotassiumPotassium | +342.9% |
| Contains more CopperCopper | +28.7% |
| Contains less SodiumSodium | -83.9% |
| Contains more ManganeseManganese | +67.4% |
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 B1Vitamin B1 | +583.3% |
| Contains more Vitamin B2Vitamin B2 | +28.6% |
| Contains more Vitamin B3Vitamin B3 | +560.2% |
| Contains more Vitamin B5Vitamin B5 | +724.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +822.7% |
| Contains more Vitamin B6Vitamin B6 | +124.1% |
| Contains more Vitamin KVitamin K | +241350% |
| Contains more FolateFolate | +74.8% |
| Contains more CholineCholine | +32.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.2µg | 482.9µg | 402% |
| Vitamin A | 0µg | 469µg | 52% |
| Vitamin B1 | 0.533mg | 0.078mg | 38% |
| Selenium | 22µg | 1µg | 38% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Vitamin B3 | 4.78mg | 0.724mg | 25% |
| Folate | 111µg | 194µg | 21% |
| Sodium | 490mg | 79mg | 18% |
| Manganese | 0.536mg | 0.897mg | 16% |
| Carbs | 49.42g | 3.63g | 15% |
| Starch | 37.17g | 15% | |
| Magnesium | 23mg | 79mg | 13% |
| Potassium | 126mg | 558mg | 13% |
| Protein | 8.85g | 2.86g | 12% |
| Vitamin E | 0.22mg | 2.03mg | 12% |
| Calories | 266kcal | 23kcal | 12% |
| Iron | 3.61mg | 2.71mg | 11% |
| Polyunsaturated fat | 1.602g | 0.165g | 10% |
| Vitamin B5 | 0.536mg | 0.065mg | 9% |
| Vitamin B6 | 0.087mg | 0.195mg | 8% |
| Phosphorus | 98mg | 49mg | 7% |
| Calcium | 144mg | 99mg | 5% |
| Fats | 3.33g | 0.39g | 5% |
| Vitamin B2 | 0.243mg | 0.189mg | 4% |
| Saturated fat | 0.698g | 0.063g | 3% |
| Copper | 0.101mg | 0.13mg | 3% |
| Fructose | 2.43g | 0.15g | 3% |
| Fiber | 2.7g | 2.2g | 2% |
| Zinc | 0.74mg | 0.53mg | 2% |
| Monounsaturated fat | 0.599g | 0.01g | 1% |
| Choline | 14.6mg | 19.3mg | 1% |
| Net carbs | 46.72g | 1.43g | N/A |
| Sugar | 5.67g | 0.42g | N/A |
| Trans fat | 0.027g | 0g | N/A |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +209.4% |
| Contains more FatsFats | +753.8% |
| Contains more CarbsCarbs | +1261.4% |
| Contains more OtherOther | +15.1% |
| Contains more WaterWater | +151% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +5890% |
| Contains more Poly. FatPolyunsaturated fat | +870.9% |
| Contains less Sat. FatSaturated fat | -91% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +1327.3% |
| Contains more FructoseFructose | +1520% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g