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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 9 times more sodium than vegetable. Spinach, cooked, boiled, drained, with salt contains 306mg of sodium, while vegetable contains 35mg.

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% 175% 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% 71% 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 +144.9%
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 DV% diff.
Vitamin K 493.6µg 23.5µg 392%
Iron 3.57mg 0.82mg 34%
Vitamin A 524µg 214µg 34%
Folate 146µg 19µg 32%
Manganese 0.935mg 0.379mg 24%
Magnesium 87mg 22mg 15%
Vitamin B6 0.242mg 0.074mg 13%
Sodium 306mg 35mg 12%
Vitamin E 2.08mg 0.38mg 11%
Calcium 136mg 25mg 11%
Copper 0.174mg 0.083mg 10%
Potassium 466mg 169mg 9%
Vitamin B2 0.236mg 0.12mg 9%
Fiber 2.4g 4.4g 8%
Vitamin C 9.8mg 3.2mg 7%
Carbs 3.75g 13.09g 3%
Vitamin B3 0.49mg 0.851mg 2%
Calories 23kcal 65kcal 2%
Vitamin B1 0.095mg 0.071mg 2%
Selenium 1.5µg 0.3µg 2%
Zinc 0.76mg 0.49mg 2%
Phosphorus 56mg 51mg 1%
Choline 19.7mg 24.1mg 1%
Protein 2.97g 2.86g 0%
Fats 0.26g 0.15g 0%
Net carbs 1.35g 8.69g N/A
Sugar 0.43g 3.12g N/A
Vitamin B5 0.145mg 0.151mg 0%
Saturated fat 0.043g 0.031g 0%
Monounsaturated fat 0.006g 0.01g 0%
Polyunsaturated fat 0.109g 0.072g 0%
Tryptophan 0.04mg 0.029mg 0%
Threonine 0.127mg 0.115mg 0%
Isoleucine 0.152mg 0.139mg 0%
Leucine 0.231mg 0.19mg 0%
Lysine 0.182mg 0.17mg 0%
Methionine 0.055mg 0.034mg 0%
Phenylalanine 0.134mg 0.12mg 0%
Valine 0.168mg 0.149mg 0%
Histidine 0.066mg 0.073mg 0%

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
135%
Spinach, cooked, boiled, drained, with salt
20%
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.