Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Spinach, canned, regular pack, solids and liquids
  5. Compare
  6. Spinach, canned, regular pack, solids and liquids vs. Vegetable

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

Compare

Summary of differences between spinach, canned, regular pack, solids and liquids and vegetable

  • Spinach, canned, regular pack, solids, and liquids has more vitamin K, vitamin A, vitamin C, folate, iron, vitamin E, magnesium, and calcium; however, vegetable is higher in fiber.
  • Spinach, canned, regular pack, solids, and liquids covers your daily need for vitamin K, 298% more than vegetable.
  • Spinach, canned, regular pack, solids,, and liquids has 9 times more sodium than vegetable. While spinach, canned, regular pack, solids,, and liquids has 319mg of sodium, vegetable has only 35mg.

These are the specific foods used in this comparison Spinach, canned, regular pack, solids, and liquids and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Spinach, canned, regular pack, solids and liquids 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 40% 25% 20% 59% 39% 11% 14% 42% 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 -89%

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, regular pack, solids and liquids Vegetable DV% diff.
Vitamin K 380.8µg 23.5µg 298%
Vitamin A 404µg 214µg 21%
Sodium 319mg 35mg 12%
Fiber 1.6g 4.4g 11%
Vitamin C 13.5mg 3.2mg 11%
Iron 1.58mg 0.82mg 10%
Folate 58µg 19µg 10%
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%
Phosphorus 32mg 51mg 3%
Carbs 2.92g 13.09g 3%
Vitamin B5 0.038mg 0.151mg 2%
Protein 2.11g 2.86g 2%
Choline 15.2mg 24.1mg 2%
Calories 19kcal 65kcal 2%
Selenium 1.2µg 0.3µg 2%
Potassium 230mg 169mg 2%
Vitamin B2 0.106mg 0.12mg 1%
Polyunsaturated fat 0.155g 0.072g 1%
Zinc 0.42mg 0.49mg 1%
Fats 0.37g 0.15g 0%
Net carbs 1.32g 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, regular pack, solids and liquids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169285/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.