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 K, vitamin A, vitamin E, and selenium.
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt covers your daily need for vitamin K, 48% 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
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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 | +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% |
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 | +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% |
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:
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
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
0.036 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
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
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
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
141%
Minerals Daily Need Coverage Score
45%
46%
Comparison summary
Which food is lower in Saturated fat?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is lower in Saturated fat (difference - 0.027g)
Which food is lower in glycemic index?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 243mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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.