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  6. Spinach, cooked, boiled, drained, with salt vs. Vegetable

Spinach, cooked, boiled, drained, with salt vs. Vegetable — In-Depth Nutrition Comparison

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How are spinach, cooked, boiled, drained, with salt and vegetable different?

  • Spinach, cooked, boiled, drained, with salt is higher than vegetable in vitamin K, vitamin A, iron, folate, manganese, magnesium, vitamin B6, vitamin E, and calcium.
  • Spinach, cooked, boiled, drained, with salt covers your daily need for vitamin K 392% more than vegetable.
  • Spinach, cooked, boiled, drained, with salt contains 21 times more Vitamin K than vegetable. Spinach, cooked, boiled, drained, with salt contains 493.6µg of Vitamin K, while vegetable contains 23.5µg.
  • Vegetable is lower in sodium.

Spinach, cooked, boiled, drained, with salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types were used in this article.

Infographic

Spinach, cooked, boiled, drained, with salt 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 62% 41% 41% 134% 58% 21% 24% 40% 122% 8.2%
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 +295.5%
Contains more CalciumCalcium +444%
Contains more PotassiumPotassium +175.7%
Contains more IronIron +335.4%
Contains more CopperCopper +109.6%
Contains more ZincZinc +55.1%
Contains more ManganeseManganese +146.7%
Contains more SeleniumSelenium +400%
Contains less SodiumSodium -88.6%
~equal in Phosphorus ~51mg

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 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
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% 257% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +206.3%
Contains more Vitamin AVitamin A +145.1%
Contains more Vitamin EVitamin E +447.4%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin B2Vitamin B2 +96.7%
Contains more Vitamin B6Vitamin B6 +227%
Contains more Vitamin KVitamin K +2000.4%
Contains more FolateFolate +668.4%
Contains more Vitamin B3Vitamin B3 +73.7%
Contains more CholineCholine +22.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.151mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +73.3%
Contains more OtherOther +170.1%
Contains more CarbsCarbs +249.1%
~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 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 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 +51.4%
Contains less Sat. FatSaturated Fat -27.9%
Contains more Mono. FatMonounsaturated Fat +66.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach, cooked, boiled, drained, with salt Vegetable
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach, cooked, boiled, drained, with salt Vegetable Opinion
Calories 23kcal 65kcal Vegetable
Protein 2.97g 2.86g Spinach, cooked, boiled, drained, with salt
Fats 0.26g 0.15g Spinach, cooked, boiled, drained, with salt
Vitamin C 9.8mg 3.2mg Spinach, cooked, boiled, drained, with salt
Net carbs 1.35g 8.69g Vegetable
Carbs 3.75g 13.09g Vegetable
Magnesium 87mg 22mg Spinach, cooked, boiled, drained, with salt
Calcium 136mg 25mg Spinach, cooked, boiled, drained, with salt
Potassium 466mg 169mg Spinach, cooked, boiled, drained, with salt
Iron 3.57mg 0.82mg Spinach, cooked, boiled, drained, with salt
Sugar 0.43g 3.12g Spinach, cooked, boiled, drained, with salt
Fiber 2.4g 4.4g Vegetable
Copper 0.174mg 0.083mg Spinach, cooked, boiled, drained, with salt
Zinc 0.76mg 0.49mg Spinach, cooked, boiled, drained, with salt
Phosphorus 56mg 51mg Spinach, cooked, boiled, drained, with salt
Sodium 306mg 35mg Vegetable
Vitamin A 10481IU 4277IU Spinach, cooked, boiled, drained, with salt
Vitamin A 524µg 214µg Spinach, cooked, boiled, drained, with salt
Vitamin E 2.08mg 0.38mg Spinach, cooked, boiled, drained, with salt
Manganese 0.935mg 0.379mg Spinach, cooked, boiled, drained, with salt
Selenium 1.5µg 0.3µg Spinach, cooked, boiled, drained, with salt
Vitamin B1 0.095mg 0.071mg Spinach, cooked, boiled, drained, with salt
Vitamin B2 0.236mg 0.12mg Spinach, cooked, boiled, drained, with salt
Vitamin B3 0.49mg 0.851mg Vegetable
Vitamin B5 0.145mg 0.151mg Vegetable
Vitamin B6 0.242mg 0.074mg Spinach, cooked, boiled, drained, with salt
Vitamin K 493.6µg 23.5µg Spinach, cooked, boiled, drained, with salt
Folate 146µg 19µg Spinach, cooked, boiled, drained, with salt
Choline 19.7mg 24.1mg Vegetable
Saturated Fat 0.043g 0.031g Vegetable
Monounsaturated Fat 0.006g 0.01g Vegetable
Polyunsaturated fat 0.109g 0.072g Spinach, cooked, boiled, drained, with salt
Tryptophan 0.04mg 0.029mg Spinach, cooked, boiled, drained, with salt
Threonine 0.127mg 0.115mg Spinach, cooked, boiled, drained, with salt
Isoleucine 0.152mg 0.139mg Spinach, cooked, boiled, drained, with salt
Leucine 0.231mg 0.19mg Spinach, cooked, boiled, drained, with salt
Lysine 0.182mg 0.17mg Spinach, cooked, boiled, drained, with salt
Methionine 0.055mg 0.034mg Spinach, cooked, boiled, drained, with salt
Phenylalanine 0.134mg 0.12mg Spinach, cooked, boiled, drained, with salt
Valine 0.168mg 0.149mg Spinach, cooked, boiled, drained, with salt
Histidine 0.066mg 0.073mg Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach, cooked, boiled, drained, with salt Vegetable
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
170%
Spinach, cooked, boiled, drained, with salt
35%
Vegetable
Minerals Daily Need Coverage Score
55%
Spinach, cooked, boiled, drained, with salt
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 271mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.012g)
Which food is lower in Sugar?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is lower in Sugar (difference - 2.69g)
Which food is lower in glycemic index?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is lower in glycemic index (difference - 66)
Which food is cheaper?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is cheaper (difference - $0.5)
Which food is richer in minerals?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is relatively richer in minerals
Which food is richer in vitamins?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170531/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.