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  6. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs. Spinach, canned, regular pack, drained solids

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs. Spinach, canned, regular pack, drained solids — In-Depth Nutrition Comparison

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A recap on differences between Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt and Spinach, canned, regular pack, drained solids

  • Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more Vitamin K, Vitamin A, Vitamin E, Selenium, Folate, Manganese, Fiber, and Vitamin B1, however, Spinach, canned, regular pack, drained solids is higher in Vitamin C.
  • Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt covers your daily Vitamin K needs 66% more than Spinach, canned, regular pack, drained solids.
  • Spinach, canned, regular pack, drained solids contains 5 times less Vitamin B1 than Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt contains 0.078mg of Vitamin B1, while Spinach, canned, regular pack, drained solids contains 0.016mg.
  • Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has less Sodium.

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

Infographic

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs Spinach, canned, regular pack, drained solids 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 59% 46% 27% 74% 54% 13% 21% 13% 94% 30%
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%
Contains more CalciumCalcium +20.5%
Contains more PhosphorusPhosphorus +13.6%
Contains less SodiumSodium -69.9%
Contains more ManganeseManganese +20.1%
Contains more SeleniumSelenium +292.9%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +17.3%
Contains more CopperCopper +11.8%
~equal in Magnesium ~76mg
~equal in Zinc ~0.46mg

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 7.3% 724% 71% 0% 20% 41% 8.2% 4.5% 31% 0% 1352% 91% 14%
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% 588% 39% 0% 4% 32% 7.3% 2.8% 23% 0% 1154% 74% 10%
Contains more Vitamin AVitamin A +23.1%
Contains more Vitamin EVitamin E +82.5%
Contains more Vitamin B1Vitamin B1 +387.5%
Contains more Vitamin B2Vitamin B2 +27.5%
Contains more Vitamin B3Vitamin B3 +13.1%
Contains more Vitamin B5Vitamin B5 +59.6%
Contains more Vitamin B6Vitamin B6 +36%
Contains more Vitamin KVitamin K +17.1%
Contains more FolateFolate +23.5%
Contains more CholineCholine +34.8%
Contains more Vitamin CVitamin C +550%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 5% 89%
Protein: 4.01 g
Fats: 0.87 g
Carbs: 4.8 g
Water: 88.94 g
Other: 1.38 g
3% 3% 92%
Protein: 2.81 g
Fats: 0.5 g
Carbs: 3.4 g
Water: 91.78 g
Other: 1.51 g
Contains more ProteinProtein +42.7%
Contains more FatsFats +74%
Contains more CarbsCarbs +41.2%
~equal in Water ~91.78g
~equal in Other ~1.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 70%
Saturated Fat: Sat. Fat 0.157 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.371 g
27% 4% 69%
Saturated Fat: Sat. Fat 0.081 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.211 g
Contains more Poly. FatPolyunsaturated fat +75.8%
Contains less Sat. FatSaturated Fat -48.4%
Contains more Mono. FatMonounsaturated Fat +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Spinach, canned, regular pack, drained solids
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Spinach, canned, regular pack, drained solids Opinion
Calories 34kcal 23kcal Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Protein 4.01g 2.81g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Fats 0.87g 0.5g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin C 2.2mg 14.3mg Spinach, canned, regular pack, drained solids
Net carbs 1.1g 1g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Carbs 4.8g 3.4g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Magnesium 82mg 76mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Calcium 153mg 127mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Potassium 302mg 346mg Spinach, canned, regular pack, drained solids
Iron 1.96mg 2.3mg Spinach, canned, regular pack, drained solids
Sugar 0.51g 0.4g Spinach, canned, regular pack, drained solids
Fiber 3.7g 2.4g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Copper 0.161mg 0.18mg Spinach, canned, regular pack, drained solids
Zinc 0.49mg 0.46mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Phosphorus 50mg 44mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Sodium 97mg 322mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin A 12061IU 9801IU Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin A 603µg 490µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin E 3.54mg 1.94mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Manganese 0.717mg 0.597mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Selenium 5.5µg 1.4µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin B1 0.078mg 0.016mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin B2 0.176mg 0.138mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin B3 0.439mg 0.388mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin B5 0.075mg 0.047mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin B6 0.136mg 0.1mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin K 540.7µg 461.6µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Folate 121µg 98µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Choline 24.8mg 18.4mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Saturated Fat 0.157g 0.081g Spinach, canned, regular pack, drained solids
Monounsaturated Fat 0g 0.013g Spinach, canned, regular pack, drained solids
Polyunsaturated fat 0.371g 0.211g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Tryptophan 0.101mg 0.038mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Threonine 0.22mg 0.12mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Isoleucine 0.128mg 0.144mg Spinach, canned, regular pack, drained solids
Leucine 0.205mg 0.219mg Spinach, canned, regular pack, drained solids
Lysine 0.256mg 0.172mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Methionine 0.053mg 0.052mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Phenylalanine 0.211mg 0.127mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Valine 0.181mg 0.158mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Histidine 0.049mg 0.062mg Spinach, canned, regular pack, drained solids
Fructose 0.09g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Spinach, canned, regular pack, drained solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
182%
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
152%
Spinach, canned, regular pack, drained solids
Minerals Daily Need Coverage Score
43%
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
43%
Spinach, canned, regular pack, drained solids

Comparison summary

Which food contains less Sodium?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt contains less Sodium (difference - 225mg)
Which food is richer in vitamins?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is relatively richer in vitamins
Which food is lower in Sugar?
Spinach, canned, regular pack, drained solids
Spinach, canned, regular pack, drained solids is lower in Sugar (difference - 0.11g)
Which food is lower in Saturated Fat?
Spinach, canned, regular pack, drained solids
Spinach, canned, regular pack, drained solids is lower in Saturated Fat (difference - 0.076g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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, frozen, chopped or leaf, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169288/nutrients
  2. Spinach, canned, regular pack, drained solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169286/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.