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White chocolate vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between white chocolate and spinach raw

  • White chocolate is richer in vitamin B12 and phosphorus, yet spinach raw is richer in vitamin K, vitamin A, folate, manganese, iron, vitamin C, and magnesium.
  • Daily need coverage for vitamin K for spinach raw is 395% higher.
  • Spinach raw contains less saturated fat.

Food types used in this article are Candies, white chocolate and Spinach, raw.

Infographic

White chocolate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +101%
Contains more ZincZinc +39.6%
Contains more PhosphorusPhosphorus +259.2%
Contains more SeleniumSelenium +350%
Contains more MagnesiumMagnesium +558.3%
Contains more PotassiumPotassium +95.1%
Contains more IronIron +1029.2%
Contains more CopperCopper +116.7%
Contains less SodiumSodium -12.2%
Contains more ManganeseManganese +11112.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B2Vitamin B2 +49.2%
Contains more Vitamin B5Vitamin B5 +835.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +52.8%
Contains more Vitamin CVitamin C +5520%
Contains more Vitamin AVitamin A +5111.1%
Contains more Vitamin EVitamin E +111.5%
Contains more Vitamin B1Vitamin B1 +23.8%
Contains more Vitamin B6Vitamin B6 +248.2%
Contains more Vitamin KVitamin K +5206.6%
Contains more FolateFolate +2671.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.724mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
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 ProteinProtein +105.2%
Contains more FatsFats +8128.2%
Contains more CarbsCarbs +1532%
Contains more WaterWater +6930.8%
Contains more OtherOther +14.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
26% 4% 69%
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 +90870%
Contains more Poly. FatPolyunsaturated fat +513.9%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White chocolate Spinach raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 White chocolate Spinach raw DV% diff.
Vitamin K 9.1µg 482.9µg 395%
Saturated fat 19.412g 0.063g 88%
Vitamin A 9µg 469µg 51%
Fats 32.09g 0.39g 49%
Folate 7µg 194µg 47%
Manganese 0.008mg 0.897mg 39%
Iron 0.24mg 2.71mg 31%
Vitamin C 0.5mg 28.1mg 31%
Calories 539kcal 23kcal 26%
Monounsaturated fat 9.097g 0.01g 23%
Vitamin B12 0.56µg 0µg 23%
Carbs 59.24g 3.63g 19%
Phosphorus 176mg 49mg 18%
Magnesium 12mg 79mg 16%
Vitamin B6 0.056mg 0.195mg 11%
Vitamin B5 0.608mg 0.065mg 11%
Calcium 199mg 99mg 10%
Potassium 286mg 558mg 8%
Fiber 0.2g 2.2g 8%
Copper 0.06mg 0.13mg 8%
Vitamin B2 0.282mg 0.189mg 7%
Vitamin E 0.96mg 2.03mg 7%
Cholesterol 21mg 0mg 7%
Protein 5.87g 2.86g 6%
Selenium 4.5µg 1µg 6%
Polyunsaturated fat 1.013g 0.165g 6%
Choline 29.5mg 19.3mg 2%
Zinc 0.74mg 0.53mg 2%
Vitamin B1 0.063mg 0.078mg 1%
Net carbs 59.04g 1.43g N/A
Sugar 59g 0.42g N/A
Sodium 90mg 79mg 0%
Vitamin B3 0.745mg 0.724mg 0%
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%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White chocolate Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
22%
White chocolate
137%
Spinach raw
Minerals Daily Need Coverage Score
26%
White chocolate
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 58.58g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 19.349g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 9)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.3)
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.