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  6. Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt vs. Vegetable

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

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Significant differences between Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt and Vegetable

  • The amount of Vitamin K, Vitamin A, Folate, Vitamin E, Manganese, Magnesium, Iron, Calcium, and Selenium in Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is higher than in Vegetable.
  • Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt covers your daily Vitamin K needs 431% more than Vegetable.
  • Vegetable has 18 times less Selenium than Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt. Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt has 5.5µg of Selenium, while Vegetable has 0.3µg.
  • Vegetable contains less Sodium.

Specific food types used in this comparison are Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Spinach, frozen, chopped or leaf, 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 59% 46% 27% 74% 54% 13% 21% 42% 94% 30%
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 +272.7%
Contains more CalciumCalcium +512%
Contains more PotassiumPotassium +78.7%
Contains more IronIron +139%
Contains more CopperCopper +94%
Contains more ManganeseManganese +89.2%
Contains more SeleniumSelenium +1733.3%
Contains less SodiumSodium -89.1%
~equal in Zinc ~0.49mg
~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 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 11% 257% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin AVitamin A +182%
Contains more Vitamin EVitamin E +831.6%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B6Vitamin B6 +83.8%
Contains more Vitamin KVitamin K +2200.9%
Contains more FolateFolate +536.8%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin B3Vitamin B3 +93.8%
Contains more Vitamin B5Vitamin B5 +101.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~24.1mg

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% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +40.2%
Contains more FatsFats +480%
Contains more OtherOther +106%
Contains more CarbsCarbs +172.7%
~equal in Water ~83.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 70%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.086 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 +19.4%
Contains less Sat. FatSaturated Fat -13.9%
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, 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, frozen, chopped or leaf, cooked, boiled, drained, with salt Vegetable Opinion
Calories 34kcal 65kcal Vegetable
Protein 4.01g 2.86g Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Fats 0.87g 0.15g Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin C 2.2mg 3.2mg Vegetable
Net carbs 1.1g 8.69g Vegetable
Carbs 4.8g 13.09g Vegetable
Magnesium 82mg 22mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Calcium 153mg 25mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Potassium 302mg 169mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Iron 1.96mg 0.82mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Sugar 0.51g 3.12g Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Fiber 3.7g 4.4g Vegetable
Copper 0.161mg 0.083mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Zinc 0.49mg 0.49mg
Phosphorus 50mg 51mg Vegetable
Sodium 322mg 35mg Vegetable
Vitamin A 12061IU 4277IU Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin A 603µg 214µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin E 3.54mg 0.38mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Manganese 0.717mg 0.379mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Selenium 5.5µg 0.3µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin B1 0.078mg 0.071mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin B2 0.176mg 0.12mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin B3 0.439mg 0.851mg Vegetable
Vitamin B5 0.075mg 0.151mg Vegetable
Vitamin B6 0.136mg 0.074mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin K 540.7µg 23.5µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Folate 121µg 19µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Choline 24.8mg 24.1mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Saturated Fat 0.036g 0.031g Vegetable
Monounsaturated Fat 0g 0.01g Vegetable
Polyunsaturated fat 0.086g 0.072g Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Tryptophan 0.101mg 0.029mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Threonine 0.22mg 0.115mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Isoleucine 0.128mg 0.139mg Vegetable
Leucine 0.205mg 0.19mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Lysine 0.256mg 0.17mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Methionine 0.053mg 0.034mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Phenylalanine 0.211mg 0.12mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Valine 0.181mg 0.149mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Histidine 0.049mg 0.073mg Vegetable
Fructose 0.09g Spinach, frozen, chopped or leaf, cooked, boiled, drained, with 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, 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
182%
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
35%
Vegetable
Minerals Daily Need Coverage Score
46%
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 287mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.005g)
Which food is lower in Sugar?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is lower in Sugar (difference - 2.61g)
Which food is lower in glycemic index?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is lower in glycemic index (difference - 66)
Which food is cheaper?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is cheaper (difference - $0.5)
Which food is richer in minerals?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is relatively richer in minerals
Which food is richer in vitamins?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Spinach, frozen, chopped or leaf, 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, frozen, chopped or leaf, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170124/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.