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

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

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Summary of differences between spinach raw and spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt

  • Spinach raw has more vitamin C, folate, iron, manganese, and potassium; however, spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is higher in vitamin A, vitamin K, vitamin E, and selenium.
  • Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt covers your daily need for vitamin A, 54% more than spinach raw.
  • Spinach raw has 13 times more vitamin C than spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt. While spinach raw has 28.1mg of vitamin C, spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt has only 2.2mg.
  • Spinach raw has less sodium.

These are the specific foods used in this comparison Spinach, raw and Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt.

Infographic

Spinach raw vs Spinach, frozen, chopped or leaf, cooked, boiled, drained, with 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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%
Contains more PotassiumPotassium +84.8%
Contains more IronIron +38.3%
Contains less SodiumSodium -75.5%
Contains more ManganeseManganese +25.1%
Contains more CalciumCalcium +54.5%
Contains more CopperCopper +23.8%
Contains more SeleniumSelenium +450%
~equal in Magnesium ~82mg
~equal in Zinc ~0.49mg
~equal in Phosphorus ~50mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 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 7.3% 201% 71% 0% 20% 41% 8.2% 4.5% 31% 0% 1352% 91% 14%
Contains more Vitamin CVitamin C +1177.3%
Contains more Vitamin B3Vitamin B3 +64.9%
Contains more Vitamin B6Vitamin B6 +43.4%
Contains more FolateFolate +60.3%
Contains more Vitamin AVitamin A +28.6%
Contains more Vitamin EVitamin E +74.4%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin KVitamin K +12%
Contains more CholineCholine +28.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B2 ~0.176mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt DV% diff.
Vitamin K 482.9µg 540.7µg 48%
Vitamin C 28.1mg 2.2mg 29%
Folate 194µg 121µg 18%
Vitamin A 469µg 603µg 15%
Sodium 79mg 322mg 11%
Vitamin E 2.03mg 3.54mg 10%
Iron 2.71mg 1.96mg 9%
Potassium 558mg 302mg 8%
Manganese 0.897mg 0.717mg 8%
Selenium 1µg 5.5µg 8%
Fiber 2.2g 3.7g 6%
Calcium 99mg 153mg 5%
Vitamin B6 0.195mg 0.136mg 5%
Copper 0.13mg 0.161mg 3%
Vitamin B3 0.724mg 0.439mg 2%
Protein 2.86g 4.01g 2%
Vitamin B2 0.189mg 0.176mg 1%
Polyunsaturated fat 0.165g 0.086g 1%
Calories 23kcal 34kcal 1%
Choline 19.3mg 24.8mg 1%
Magnesium 79mg 82mg 1%
Fats 0.39g 0.87g 1%
Carbs 3.63g 4.8g 0%
Net carbs 1.43g 1.1g N/A
Sugar 0.42g 0.51g N/A
Zinc 0.53mg 0.49mg 0%
Phosphorus 49mg 50mg 0%
Vitamin B1 0.078mg 0.078mg 0%
Vitamin B5 0.065mg 0.075mg 0%
Saturated fat 0.063g 0.036g 0%
Monounsaturated fat 0.01g 0g 0%
Tryptophan 0.039mg 0.101mg 0%
Threonine 0.122mg 0.22mg 0%
Isoleucine 0.147mg 0.128mg 0%
Leucine 0.223mg 0.205mg 0%
Lysine 0.174mg 0.256mg 0%
Methionine 0.053mg 0.053mg 0%
Phenylalanine 0.129mg 0.211mg 0%
Valine 0.161mg 0.181mg 0%
Histidine 0.064mg 0.049mg 0%
Fructose 0.15g 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
4% 5% 89%
Protein: 4.01 g
Fats: 0.87 g
Carbs: 4.8 g
Water: 88.94 g
Other: 1.38 g
Contains more OtherOther +24.6%
Contains more ProteinProtein +40.2%
Contains more FatsFats +123.1%
Contains more CarbsCarbs +32.2%
~equal in Water ~88.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
30% 70%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.086 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +91.9%
Contains less Sat. FatSaturated fat -42.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
42% 40% 18%
Starch: 0 g
Sucrose: 0.21 g
Glucose: 0.2 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +66.7%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +200%
Contains more GlucoseGlucose +81.8%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170124/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.