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  6. Spinach vs. Spinach, cooked, boiled, drained, with salt

Spinach vs. Spinach, cooked, boiled, drained, with salt — In-Depth Nutrition Comparison

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Important differences between spinach and spinach, cooked, boiled, drained, with salt

  • Spinach is lower in sodium.

The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Spinach, cooked, boiled, drained, with salt.

Infographic

Spinach vs Spinach, 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 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% 40% 122% 8.2%
Contains less SodiumSodium -77.1%
~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 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

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Spinach, cooked, boiled, drained, with salt DV% diff.
Sodium 70mg 306mg 10%
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%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Spinach, cooked, boiled, drained, with salt
Low Calories diet Equal
Low Fats diet Equal
Low Carbs diet Equal
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
135%
Spinach
135%
Spinach, cooked, boiled, drained, with salt
Minerals Daily Need Coverage Score
52%
Spinach
55%
Spinach, cooked, boiled, drained, with salt

Comparison summary

Which food is lower in glycemic index?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is cheaper (difference - $0.2)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 236mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0.43 g)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0.043 g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Spinach, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170531/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.