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  6. Spinach, canned, no salt added, solids and liquids vs. Vegetable

Spinach, canned, no salt added, solids and liquids vs. Vegetable — In-Depth Nutrition Comparison

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How are spinach, canned, no salt added, solids and liquids and vegetable different?

  • Spinach, canned, no salt added, solids, and liquids is higher in vitamin K, vitamin A, vitamin C, folate, iron, vitamin E, magnesium, and calcium; however, vegetable is richer in fiber.
  • Daily need coverage for vitamin K for spinach, canned, no salt added, solids, and liquids is 298% higher.
  • Spinach, canned, no salt added, solids, and liquids contains 4 times more vitamin C than vegetable. While spinach, canned, no salt added, solids, and liquids contains 13.5mg of vitamin C, vegetable contains only 3.2mg.

Spinach, canned, no salt added, solids, and liquids and Vegetables, mixed, frozen, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Spinach, canned, no salt added, solids and liquids vs Vegetable infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 25% 20% 59% 39% 11% 14% 9.8% 64% 6.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +232%
Contains more PotassiumPotassium +36.1%
Contains more IronIron +92.7%
Contains more CopperCopper +39.8%
Contains more ManganeseManganese +30.1%
Contains more SeleniumSelenium +300%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +59.4%
Contains less SodiumSodium -53.3%

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 45% 135% 32% 0% 4.5% 24% 5.1% 2.3% 18% 0% 952% 44% 8.3%
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +321.9%
Contains more Vitamin AVitamin A +88.8%
Contains more Vitamin EVitamin E +321.1%
Contains more Vitamin KVitamin K +1520.4%
Contains more FolateFolate +205.3%
Contains more Vitamin B1Vitamin B1 +294.4%
Contains more Vitamin B2Vitamin B2 +13.2%
Contains more Vitamin B3Vitamin B3 +214%
Contains more Vitamin B5Vitamin B5 +297.4%
Contains more CholineCholine +58.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.074mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach, canned, no salt added, solids and liquids Vegetable DV% diff.
Vitamin K 380.8µg 23.5µg 298%
Vitamin A 404µg 214µg 21%
Vitamin C 13.5mg 3.2mg 11%
Iron 1.58mg 0.82mg 10%
Folate 58µg 19µg 10%
Fiber 2.2g 4.4g 9%
Vitamin E 1.6mg 0.38mg 8%
Magnesium 56mg 22mg 8%
Calcium 83mg 25mg 6%
Manganese 0.493mg 0.379mg 5%
Copper 0.116mg 0.083mg 4%
Vitamin B3 0.271mg 0.851mg 4%
Vitamin B1 0.018mg 0.071mg 4%
Carbs 2.92g 13.09g 3%
Phosphorus 32mg 51mg 3%
Vitamin B5 0.038mg 0.151mg 2%
Protein 2.11g 2.86g 2%
Choline 15.2mg 24.1mg 2%
Calories 19kcal 65kcal 2%
Potassium 230mg 169mg 2%
Selenium 1.2µg 0.3µg 2%
Sodium 75mg 35mg 2%
Polyunsaturated fat 0.155g 0.072g 1%
Vitamin B2 0.106mg 0.12mg 1%
Zinc 0.42mg 0.49mg 1%
Fats 0.37g 0.15g 0%
Net carbs 0.72g 8.69g N/A
Sugar 0.33g 3.12g N/A
Vitamin B6 0.08mg 0.074mg 0%
Saturated fat 0.06g 0.031g 0%
Monounsaturated fat 0.01g 0.01g 0%
Tryptophan 0.028mg 0.029mg 0%
Threonine 0.09mg 0.115mg 0%
Isoleucine 0.108mg 0.139mg 0%
Leucine 0.164mg 0.19mg 0%
Lysine 0.129mg 0.17mg 0%
Methionine 0.039mg 0.034mg 0%
Phenylalanine 0.095mg 0.12mg 0%
Valine 0.119mg 0.149mg 0%
Histidine 0.047mg 0.073mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 2.11 g
Fats: 0.37 g
Carbs: 2.92 g
Water: 93.22 g
Other: 1.38 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +146.7%
Contains more WaterWater +12%
Contains more OtherOther +106%
Contains more ProteinProtein +35.5%
Contains more CarbsCarbs +348.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.155 g
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Poly. FatPolyunsaturated fat +115.3%
Contains less Sat. FatSaturated fat -48.3%
~equal in Monounsaturated fat ~0.01g

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. Spinach, canned, no salt added, solids and liquids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170123/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.