Spinach raw vs. Spinach — In-Depth Nutrition Comparison
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A recap on differences between spinach raw and spinach
- Spinach raw is higher in vitamin C and folate, yet spinach is higher in vitamin A, iron, and vitamin K.
- Spinach covers your daily vitamin A needs 22% more than spinach raw.
- Spinach raw contains 3 times more vitamin C than spinach. While spinach raw contains 28.1mg of vitamin C, spinach contains only 9.8mg.
Food varieties used in this article are Spinach, raw and Spinach, cooked, boiled, drained, without salt.
Infographic
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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.
| Contains more PotassiumPotassium | +19.7% |
| Contains more MagnesiumMagnesium | +10.1% |
| Contains more CalciumCalcium | +37.4% |
| Contains more IronIron | +31.7% |
| Contains more CopperCopper | +33.8% |
| Contains more ZincZinc | +43.4% |
| Contains more PhosphorusPhosphorus | +14.3% |
| Contains less SodiumSodium | -11.4% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin CVitamin C | +186.7% |
| Contains more Vitamin B3Vitamin B3 | +47.8% |
| Contains more FolateFolate | +32.9% |
| Contains more Vitamin AVitamin A | +11.7% |
| Contains more Vitamin B1Vitamin B1 | +21.8% |
| Contains more Vitamin B2Vitamin B2 | +24.9% |
| Contains more Vitamin B5Vitamin B5 | +123.1% |
| Contains more Vitamin B6Vitamin B6 | +24.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
| Contains more FatsFats | +50% |
~equal in
Protein
~2.97g
~equal in
Carbs
~3.75g
~equal in
Water
~91.21g
~equal in
Other
~1.81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.043 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
| Contains more Mono. FatMonounsaturated fat | +66.7% |
| Contains more Poly. FatPolyunsaturated fat | +51.4% |
| Contains less Sat. FatSaturated fat | -31.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 28.1mg | 9.8mg | 20% |
| Folate | 194µg | 146µg | 12% |
| Iron | 2.71mg | 3.57mg | 11% |
| Vitamin K | 482.9µg | 493.6µg | 9% |
| Vitamin A | 469µg | 524µg | 6% |
| Copper | 0.13mg | 0.174mg | 5% |
| Vitamin B6 | 0.195mg | 0.242mg | 4% |
| Vitamin B2 | 0.189mg | 0.236mg | 4% |
| Calcium | 99mg | 136mg | 4% |
| Potassium | 558mg | 466mg | 3% |
| Zinc | 0.53mg | 0.76mg | 2% |
| Manganese | 0.897mg | 0.935mg | 2% |
| Vitamin B5 | 0.065mg | 0.145mg | 2% |
| Magnesium | 79mg | 87mg | 2% |
| Fiber | 2.2g | 2.4g | 1% |
| Phosphorus | 49mg | 56mg | 1% |
| Vitamin B3 | 0.724mg | 0.49mg | 1% |
| Selenium | 1µg | 1.5µg | 1% |
| Vitamin B1 | 0.078mg | 0.095mg | 1% |
| Calories | 23kcal | 23kcal | 0% |
| Protein | 2.86g | 2.97g | 0% |
| Fats | 0.39g | 0.26g | 0% |
| Carbs | 3.63g | 3.75g | 0% |
| Net carbs | 1.43g | 1.35g | N/A |
| Sugar | 0.42g | 0.43g | N/A |
| Sodium | 79mg | 70mg | 0% |
| Vitamin E | 2.03mg | 2.08mg | 0% |
| Choline | 19.3mg | 19.7mg | 0% |
| Saturated fat | 0.063g | 0.043g | 0% |
| Monounsaturated fat | 0.01g | 0.006g | 0% |
| Polyunsaturated fat | 0.165g | 0.109g | 0% |
| Tryptophan | 0.039mg | 0.04mg | 0% |
| Threonine | 0.122mg | 0.127mg | 0% |
| Isoleucine | 0.147mg | 0.152mg | 0% |
| Leucine | 0.223mg | 0.231mg | 0% |
| Lysine | 0.174mg | 0.182mg | 0% |
| Methionine | 0.053mg | 0.055mg | 0% |
| Phenylalanine | 0.129mg | 0.134mg | 0% |
| Valine | 0.161mg | 0.168mg | 0% |
| Histidine | 0.064mg | 0.066mg | 0% |
| Fructose | 0.15g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| 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
137%
135%
Minerals Daily Need Coverage Score
45%
52%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Spinach contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 0.02g)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is cheaper?
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The foods are relatively equal in price ($0.2)