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  6. Multigrain bread vs. Spinach raw

Multigrain bread vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between multigrain bread and spinach raw

  • Multigrain bread has more selenium, manganese, phosphorus, fiber, vitamin B3, and copper; however, spinach raw is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Spinach raw covers your daily need for vitamin K, 401% more than multigrain bread.
  • Multigrain bread has 36 times more selenium than spinach raw. While multigrain bread has 35.8µg of selenium, spinach raw has only 1µg.
  • The glycemic index of multigrain bread is higher.

These are the specific foods used in this comparison Bread, multi-grain, toasted (includes whole-grain) and Spinach, raw.

Infographic

Multigrain bread 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 61% 33% 22% 102% 102% 50% 106% 54% 287% 195%
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 +12.1%
Contains more CopperCopper +136.2%
Contains more ZincZinc +249.1%
Contains more PhosphorusPhosphorus +404.1%
Contains more ManganeseManganese +145.4%
Contains more SeleniumSelenium +3480%
Contains more PotassiumPotassium +123.2%
Contains less SodiumSodium -80.9%
~equal in Magnesium ~79mg
~equal in Iron ~2.71mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 8% 61% 33% 82% 22% 66% 0% 3.8% 53%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
Contains more Vitamin B1Vitamin B1 +211.5%
Contains more Vitamin B3Vitamin B3 +506.9%
Contains more Vitamin B5Vitamin B5 +461.5%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more Vitamin CVitamin C +28000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +407.5%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin KVitamin K +32093.3%
Contains more FolateFolate +177.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Multigrain bread Spinach raw DV% diff.
Vitamin K 1.5µg 482.9µg 401%
Selenium 35.8µg 1µg 63%
Manganese 2.201mg 0.897mg 57%
Vitamin A 0µg 469µg 52%
Vitamin C 0.1mg 28.1mg 31%
Folate 70µg 194µg 31%
Phosphorus 247mg 49mg 28%
Fiber 8.1g 2.2g 24%
Protein 14.52g 2.86g 23%
Vitamin B3 4.394mg 0.724mg 23%
Copper 0.307mg 0.13mg 20%
Sodium 414mg 79mg 15%
Carbs 47.11g 3.63g 14%
Vitamin B1 0.243mg 0.078mg 14%
Calories 288kcal 23kcal 13%
Zinc 1.85mg 0.53mg 12%
Polyunsaturated fat 2.035g 0.165g 12%
Vitamin E 0.4mg 2.03mg 11%
Potassium 250mg 558mg 9%
Vitamin B6 0.286mg 0.195mg 7%
Fats 4.6g 0.39g 6%
Vitamin B5 0.365mg 0.065mg 6%
Vitamin B2 0.142mg 0.189mg 4%
Saturated fat 0.948g 0.063g 4%
Fructose 2.67g 0.15g 3%
Choline 28.8mg 19.3mg 2%
Monounsaturated fat 0.826g 0.01g 2%
Magnesium 85mg 79mg 1%
Calcium 111mg 99mg 1%
Protein per 100 calories 5g 12g N/A
Calories per 10 g protein 198kcal 80kcal N/A
Weight per 100 calories 35g 435g N/A
Unsaturated / Saturated Fat ratio 3 2.8 N/A
Net carbs 39.01g 1.43g N/A
Iron 2.72mg 2.71mg 0%
Sugar 6.94g 0.42g N/A
Tryptophan 0.135mg 0.039mg 0%
Threonine 0.294mg 0.122mg 0%
Isoleucine 0.351mg 0.147mg 0%
Leucine 0.604mg 0.223mg 0%
Lysine 0.314mg 0.174mg 0%
Methionine 0.15mg 0.053mg 0%
Phenylalanine 0.421mg 0.129mg 0%
Valine 0.432mg 0.161mg 0%
Histidine 0.215mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 5% 47% 31% 2%
Protein: 14.52 g
Fats: 4.6 g
Carbs: 47.11 g
Water: 31.46 g
Other: 2.31 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 +407.7%
Contains more FatsFats +1079.5%
Contains more CarbsCarbs +1197.8%
Contains more OtherOther +34.3%
Contains more WaterWater +190.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 22% 53%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.826 g
Polyunsaturated fat: Poly. Fat 2.035 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 +8160%
Contains more Poly. FatPolyunsaturated fat +1133.3%
Contains less Sat. FatSaturated fat -93.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
26% 38% 9% 26%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.84 g
Fructose: 2.67 g
Lactose: 0.62 g
Maltose: 1.82 g
Galactose: 0 g
16% 26% 35% 23%
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 GlucoseGlucose +1572.7%
Contains more FructoseFructose +1680%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

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. Multigrain bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174914/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.