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  6. Spinach vs. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

Spinach vs. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt — In-Depth Nutrition Comparison

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Important differences between Spinach and Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

  • Spinach has more Iron, Manganese, Vitamin C, Vitamin B6, and Folate, however, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more Vitamin K, Vitamin E , Vitamin A RAE, Selenium, and Fiber.
  • Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt's daily need coverage for Vitamin K is 39% more.
  • Spinach has 4 times more Vitamin C than Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt. Spinach has 9.8mg of Vitamin C, while Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has 2.2mg.

The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt.

Infographic

Spinach vs Spinach, frozen, chopped or leaf, cooked, boiled, drained, without 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 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 59% 46% 27% 74% 54% 13% 21% 13% 94% 30%
Contains more PotassiumPotassium +54.3%
Contains more IronIron +82.1%
Contains more ZincZinc +55.1%
Contains more PhosphorusPhosphorus +12%
Contains less SodiumSodium -27.8%
Contains more ManganeseManganese +30.4%
Contains more CalciumCalcium +12.5%
Contains more SeleniumSelenium +266.7%
~equal in Magnesium ~82mg
~equal in Copper ~0.161mg

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% 629% 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 7.3% 724% 71% 0% 20% 41% 8.2% 4.5% 31% 0% 1352% 91% 14%
Contains more Vitamin CVitamin C +345.5%
Contains more Vitamin B1Vitamin B1 +21.8%
Contains more Vitamin B2Vitamin B2 +34.1%
Contains more Vitamin B3Vitamin B3 +11.6%
Contains more Vitamin B5Vitamin B5 +93.3%
Contains more Vitamin B6Vitamin B6 +77.9%
Contains more FolateFolate +20.7%
Contains more Vitamin AVitamin A +15.1%
Contains more Vitamin E Vitamin E +70.2%
Contains more CholineCholine +25.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~540.7µg

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
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 +31.2%
Contains more ProteinProtein +35%
Contains more FatsFats +234.6%
Contains more CarbsCarbs +28%
~equal in Water ~88.94g

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
30% 70%
Saturated Fat: Sat. Fat 0.157 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.371 g
Contains less Sat. FatSaturated Fat -72.6%
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated fat +240.4%

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, frozen, chopped or leaf, cooked, boiled, drained, without salt
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Opinion
Calories 23kcal 34kcal Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Protein 2.97g 4.01g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Fats 0.26g 0.87g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin C 9.8mg 2.2mg Spinach
Net carbs 1.35g 1.1g Spinach
Carbs 3.75g 4.8g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Magnesium 87mg 82mg Spinach
Calcium 136mg 153mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Potassium 466mg 302mg Spinach
Iron 3.57mg 1.96mg Spinach
Sugar 0.43g 0.51g Spinach
Fiber 2.4g 3.7g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Copper 0.174mg 0.161mg Spinach
Zinc 0.76mg 0.49mg Spinach
Phosphorus 56mg 50mg Spinach
Sodium 70mg 97mg Spinach
Vitamin A 10481IU 12061IU Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin A RAE 524µg 603µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin E 2.08mg 3.54mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Manganese 0.935mg 0.717mg Spinach
Selenium 1.5µg 5.5µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin B1 0.095mg 0.078mg Spinach
Vitamin B2 0.236mg 0.176mg Spinach
Vitamin B3 0.49mg 0.439mg Spinach
Vitamin B5 0.145mg 0.075mg Spinach
Vitamin B6 0.242mg 0.136mg Spinach
Vitamin K 493.6µg 540.7µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Folate 146µg 121µg Spinach
Choline 19.7mg 24.8mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Saturated Fat 0.043g 0.157g Spinach
Monounsaturated Fat 0.006g 0g Spinach
Polyunsaturated fat 0.109g 0.371g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Tryptophan 0.04mg 0.101mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Threonine 0.127mg 0.22mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Isoleucine 0.152mg 0.128mg Spinach
Leucine 0.231mg 0.205mg Spinach
Lysine 0.182mg 0.256mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Methionine 0.055mg 0.053mg Spinach
Phenylalanine 0.134mg 0.211mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Valine 0.168mg 0.181mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Histidine 0.066mg 0.049mg Spinach
Fructose 0.09g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Spinach, frozen, chopped or leaf, cooked, boiled, drained, without 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
170%
Spinach
182%
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Minerals Daily Need Coverage Score
52%
Spinach
43%
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt

Comparison summary

Which food is lower in glycemic index?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.114g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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, frozen, chopped or leaf, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169288/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.