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Spinach vs. Spinach — In-Depth Nutrition Comparison

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What are the main differences between spinach and spinach?

    We used Spinach, cooked, boiled, drained, without salt and Spinach, cooked, boiled, drained, without salt types in this comparison.

    Infographic

    Spinach vs Spinach 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
    ~equal in Magnesium ~87mg
    ~equal in Calcium ~136mg
    ~equal in Potassium ~466mg
    ~equal in Iron ~3.57mg
    ~equal in Copper ~0.174mg
    ~equal in Zinc ~0.76mg
    ~equal in Phosphorus ~56mg
    ~equal in Sodium ~70mg
    ~equal in Manganese ~0.935mg
    ~equal in Selenium ~1.5µg

    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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
    ~equal in Vitamin C ~9.8mg
    ~equal in Vitamin A ~524µg
    ~equal in Vitamin E ~2.08mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.095mg
    ~equal in Vitamin B2 ~0.236mg
    ~equal in Vitamin B3 ~0.49mg
    ~equal in Vitamin B5 ~0.145mg
    ~equal in Vitamin B6 ~0.242mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~493.6µg
    ~equal in Folate ~146µg
    ~equal in Choline ~19.7mg

    All nutrients comparison - raw data values

    Nutrient Spinach Spinach DV% diff.
    Calories 23kcal 23kcal 0%
    Protein 2.97g 2.97g 0%
    Fats 0.26g 0.26g 0%
    Vitamin C 9.8mg 9.8mg 0%
    Net carbs 1.35g 1.35g N/A
    Carbs 3.75g 3.75g 0%
    Magnesium 87mg 87mg 0%
    Calcium 136mg 136mg 0%
    Potassium 466mg 466mg 0%
    Iron 3.57mg 3.57mg 0%
    Sugar 0.43g 0.43g N/A
    Fiber 2.4g 2.4g 0%
    Copper 0.174mg 0.174mg 0%
    Zinc 0.76mg 0.76mg 0%
    Phosphorus 56mg 56mg 0%
    Sodium 70mg 70mg 0%
    Vitamin A 524µg 524µg 0%
    Vitamin E 2.08mg 2.08mg 0%
    Manganese 0.935mg 0.935mg 0%
    Selenium 1.5µg 1.5µg 0%
    Vitamin B1 0.095mg 0.095mg 0%
    Vitamin B2 0.236mg 0.236mg 0%
    Vitamin B3 0.49mg 0.49mg 0%
    Vitamin B5 0.145mg 0.145mg 0%
    Vitamin B6 0.242mg 0.242mg 0%
    Vitamin K 493.6µg 493.6µg 0%
    Folate 146µg 146µg 0%
    Choline 19.7mg 19.7mg 0%
    Saturated fat 0.043g 0.043g 0%
    Monounsaturated fat 0.006g 0.006g 0%
    Polyunsaturated fat 0.109g 0.109g 0%
    Tryptophan 0.04mg 0.04mg 0%
    Threonine 0.127mg 0.127mg 0%
    Isoleucine 0.152mg 0.152mg 0%
    Leucine 0.231mg 0.231mg 0%
    Lysine 0.182mg 0.182mg 0%
    Methionine 0.055mg 0.055mg 0%
    Phenylalanine 0.134mg 0.134mg 0%
    Valine 0.168mg 0.168mg 0%
    Histidine 0.066mg 0.066mg 0%

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    3% 4% 91% 2%
    Protein: 2.97 g
    Fats: 0.26 g
    Carbs: 3.75 g
    Water: 91.21 g
    Other: 1.81 g
    3% 4% 91% 2%
    Protein: 2.97 g
    Fats: 0.26 g
    Carbs: 3.75 g
    Water: 91.21 g
    Other: 1.81 g
    ~equal in Protein ~2.97g
    ~equal in Fats ~0.26g
    ~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
    27% 4% 69%
    Saturated fat: Sat. Fat 0.043 g
    Monounsaturated fat: Mono. Fat 0.006 g
    Polyunsaturated fat: Poly. Fat 0.109 g
    27% 4% 69%
    Saturated fat: Sat. Fat 0.043 g
    Monounsaturated fat: Mono. Fat 0.006 g
    Polyunsaturated fat: Poly. Fat 0.109 g
    ~equal in Saturated fat ~0.043g
    ~equal in Monounsaturated fat ~0.006g
    ~equal in Polyunsaturated fat ~0.109g

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    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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
    2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.