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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 K, Vitamin A, Vitamin E, and Selenium.
  • Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt covers your daily need of 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

Spinach raw vs Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt 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 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% 563% 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% 724% 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Opinion
Calories 23kcal 34kcal Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Protein 2.86g 4.01g Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Fats 0.39g 0.87g Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin C 28.1mg 2.2mg Spinach raw
Net carbs 1.43g 1.1g Spinach raw
Carbs 3.63g 4.8g Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Magnesium 79mg 82mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Calcium 99mg 153mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Potassium 558mg 302mg Spinach raw
Iron 2.71mg 1.96mg Spinach raw
Sugar 0.42g 0.51g Spinach raw
Fiber 2.2g 3.7g Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Copper 0.13mg 0.161mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Zinc 0.53mg 0.49mg Spinach raw
Phosphorus 49mg 50mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Sodium 79mg 322mg Spinach raw
Vitamin A 9377IU 12061IU Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin A 469µg 603µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin E 2.03mg 3.54mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Manganese 0.897mg 0.717mg Spinach raw
Selenium 1µg 5.5µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin B1 0.078mg 0.078mg
Vitamin B2 0.189mg 0.176mg Spinach raw
Vitamin B3 0.724mg 0.439mg Spinach raw
Vitamin B5 0.065mg 0.075mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin B6 0.195mg 0.136mg Spinach raw
Vitamin K 482.9µg 540.7µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Folate 194µg 121µg Spinach raw
Choline 19.3mg 24.8mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Saturated Fat 0.063g 0.036g Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Monounsaturated Fat 0.01g 0g Spinach raw
Polyunsaturated fat 0.165g 0.086g Spinach raw
Tryptophan 0.039mg 0.101mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Threonine 0.122mg 0.22mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Isoleucine 0.147mg 0.128mg Spinach raw
Leucine 0.223mg 0.205mg Spinach raw
Lysine 0.174mg 0.256mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Methionine 0.053mg 0.053mg
Phenylalanine 0.129mg 0.211mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Valine 0.161mg 0.181mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Histidine 0.064mg 0.049mg Spinach raw
Fructose 0.15g 0.09g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
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
168%
Spinach raw
182%
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Minerals Daily Need Coverage Score
45%
Spinach raw
46%
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt

Comparison summary

Which food is lower in Saturated Fat?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
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
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
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Spinach raw
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.

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.