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  6. Spinach, canned, regular pack, drained solids vs. Vegetable

Spinach, canned, regular pack, drained solids vs. Vegetable — In-Depth Nutrition Comparison

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A recap on the differences between spinach, canned, regular pack, drained solids and vegetable

  • Vegetable has less vitamin K, vitamin A, folate, iron, magnesium, vitamin C, copper, vitamin E, and calcium.
  • Spinach, canned, regular pack, drained solids covers your daily vitamin K needs 365% more than vegetable.
  • Vegetable contains 9 times less sodium than spinach, canned, regular pack, drained solids. Spinach, canned, regular pack, drained solids contains 322mg of sodium, while vegetable contains 35mg.

Food varieties used in this article are Spinach, canned, regular pack, drained solids and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Spinach, canned, regular pack, drained solids vs Vegetable 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 54% 38% 31% 86% 60% 13% 19% 42% 78% 7.6%
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 +245.5%
Contains more CalciumCalcium +408%
Contains more PotassiumPotassium +104.7%
Contains more IronIron +180.5%
Contains more CopperCopper +116.9%
Contains more ManganeseManganese +57.5%
Contains more SeleniumSelenium +366.7%
Contains more PhosphorusPhosphorus +15.9%
Contains less SodiumSodium -89.1%
~equal in Zinc ~0.49mg

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 48% 163% 39% 0% 4% 32% 7.3% 2.8% 23% 0% 1154% 74% 10%
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 +346.9%
Contains more Vitamin AVitamin A +129%
Contains more Vitamin EVitamin E +410.5%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more Vitamin KVitamin K +1864.3%
Contains more FolateFolate +415.8%
Contains more Vitamin B1Vitamin B1 +343.8%
Contains more Vitamin B3Vitamin B3 +119.3%
Contains more Vitamin B5Vitamin B5 +221.3%
Contains more CholineCholine +31%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach, canned, regular pack, drained solids Vegetable DV% diff.
Vitamin K 461.6µg 23.5µg 365%
Vitamin A 490µg 214µg 31%
Folate 98µg 19µg 20%
Iron 2.3mg 0.82mg 19%
Magnesium 76mg 22mg 13%
Vitamin C 14.3mg 3.2mg 12%
Sodium 322mg 35mg 12%
Copper 0.18mg 0.083mg 11%
Vitamin E 1.94mg 0.38mg 10%
Calcium 127mg 25mg 10%
Manganese 0.597mg 0.379mg 9%
Fiber 2.4g 4.4g 8%
Potassium 346mg 169mg 5%
Vitamin B1 0.016mg 0.071mg 5%
Vitamin B3 0.388mg 0.851mg 3%
Carbs 3.4g 13.09g 3%
Vitamin B6 0.1mg 0.074mg 2%
Vitamin B5 0.047mg 0.151mg 2%
Calories 23kcal 65kcal 2%
Selenium 1.4µg 0.3µg 2%
Polyunsaturated fat 0.211g 0.072g 1%
Vitamin B2 0.138mg 0.12mg 1%
Phosphorus 44mg 51mg 1%
Fats 0.5g 0.15g 1%
Choline 18.4mg 24.1mg 1%
Protein 2.81g 2.86g 0%
Net carbs 1g 8.69g N/A
Sugar 0.4g 3.12g N/A
Zinc 0.46mg 0.49mg 0%
Saturated fat 0.081g 0.031g 0%
Monounsaturated fat 0.013g 0.01g 0%
Tryptophan 0.038mg 0.029mg 0%
Threonine 0.12mg 0.115mg 0%
Isoleucine 0.144mg 0.139mg 0%
Leucine 0.219mg 0.19mg 0%
Lysine 0.172mg 0.17mg 0%
Methionine 0.052mg 0.034mg 0%
Phenylalanine 0.127mg 0.12mg 0%
Valine 0.158mg 0.149mg 0%
Histidine 0.062mg 0.073mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 2.81 g
Fats: 0.5 g
Carbs: 3.4 g
Water: 91.78 g
Other: 1.51 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 +233.3%
Contains more OtherOther +125.4%
Contains more CarbsCarbs +285%
~equal in Protein ~2.86g
~equal in Water ~83.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.081 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.211 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 Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +193.1%
Contains less Sat. FatSaturated fat -61.7%

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, regular pack, drained solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169286/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.