Chocolate vs. Spinach — In-Depth Nutrition Comparison

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Significant differences between chocolate and spinach

Chocolate has more copper, iron, phosphorus, manganese, and fiber; however, spinach is richer in vitamin K, vitamin A, vitamin B6, and vitamin B2.
Spinach covers your daily vitamin K needs 405% more than chocolate.
Spinach has 431 times less saturated fat than chocolate. Chocolate has 18.519g of saturated fat, while spinach has 0.043g.

Specific food types used in this comparison are Chocolate, dark, 45- 59% cacao solids and Spinach, cooked, boiled, drained, without salt.

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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.

Chocolate

Spinach

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%

Contains more CalciumCalcium

+142.9%

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.

Chocolate

Spinach

Contains more Vitamin B3Vitamin B3	+48%
Contains more Vitamin B5Vitamin B5	+104.8%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin AVitamin A	+26100%
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%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	8.1µg	493.6µg	405%
Copper	1.028mg	0.174mg	95%
Saturated fat	18.519g	0.043g	84%
Vitamin A	2µg	524µg	58%
Iron	8.02mg	3.57mg	56%
Fats	31.28g	0.26g	48%
Folate		146µg	37%
Calories	546kcal	23kcal	26%
Monounsaturated fat	9.54g	0.006g	24%
Phosphorus	206mg	56mg	21%
Manganese	1.419mg	0.935mg	21%
Carbs	61.17g	3.75g	19%
Fiber	7g	2.4g	18%
Vitamin B6	0.042mg	0.242mg	15%
Magnesium	146mg	87mg	14%
Vitamin B2	0.05mg	0.236mg	14%
Vitamin C		9.8mg	11%
Zinc	2.01mg	0.76mg	11%
Caffeine	43mg	0mg	11%
Vitamin E	0.54mg	2.08mg	10%
Vitamin B12	0.23µg	0µg	10%
Calcium	56mg	136mg	8%
Polyunsaturated fat	1.092g	0.109g	7%
Vitamin B1	0.025mg	0.095mg	6%
Protein	4.88g	2.97g	4%
Choline		19.7mg	4%
Cholesterol	8mg	0mg	3%
Potassium	559mg	466mg	3%
Selenium	3µg	1.5µg	3%
Vitamin B5	0.297mg	0.145mg	3%
Sodium	24mg	70mg	2%
Vitamin B3	0.725mg	0.49mg	1%
Protein per 100 calories	0.89g	13g	N/A
Calories per 10 g protein	1119kcal	77kcal	N/A
Weight per 100 calories	18g	435g	N/A
Unsaturated / Saturated Fat ratio	0.57	2.7	N/A
Net carbs	54.17g	1.35g	N/A
Sugar	47.9g	0.43g	N/A
Trans fat	0.112g	0g	N/A
Tryptophan		0.04mg	0%
Threonine		0.127mg	0%
Isoleucine		0.152mg	0%
Leucine		0.231mg	0%
Lysine		0.182mg	0%
Methionine		0.055mg	0%
Phenylalanine		0.134mg	0%
Valine		0.168mg	0%
Histidine		0.066mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.085g		N/A
Omega-6 - Eicosadienoic acid	0.001g		N/A
Omega-6 - Linoleic acid	0.947g		N/A