Spinach vs. Spinach raw — In-Depth Nutrition Comparison
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A recap on differences between Spinach and Spinach raw
- Spinach is higher in Iron, Vitamin K, and Vitamin A RAE, yet Spinach raw is higher in Vitamin C, and Folate.
- Spinach raw covers your daily Vitamin C needs 20% more than Spinach.
Food varieties used in this article are Spinach, cooked, boiled, drained, without salt and Spinach, raw.
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 CalciumCalcium | +37.4% |
| Contains more IronIron | +31.7% |
| Contains more CopperCopper | +33.8% |
| Contains more ZincZinc | +43.4% |
| Contains more PhosphorusPhosphorus | +14.3% |
| Contains less SodiumSodium | -11.4% |
| Contains more SeleniumSelenium | +50% |
| Contains more PotassiumPotassium | +19.7% |
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 AVitamin A | +11.8% |
| Contains more Vitamin B1Vitamin B1 | +21.8% |
| Contains more Vitamin B2Vitamin B2 | +24.9% |
| Contains more Vitamin B5Vitamin B5 | +123.1% |
| Contains more Vitamin B6Vitamin B6 | +24.1% |
| Contains more Vitamin CVitamin C | +186.7% |
| Contains more Vitamin B3Vitamin B3 | +47.8% |
| Contains more FolateFolate | +32.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more FatsFats | +50% |
~equal in
Protein
~2.86g
~equal in
Carbs
~3.63g
~equal in
Water
~91.4g
~equal in
Other
~1.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.043 g
Monounsaturated Fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
Saturated Fat:
Sat. Fat
0.063 g
Monounsaturated Fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains less Sat. FatSaturated Fat | -31.7% |
| Contains more Mono. FatMonounsaturated Fat | +66.7% |
| Contains more Poly. FatPolyunsaturated fat | +51.4% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 23kcal | 23kcal | |
| Protein | 2.97g | 2.86g |
|
| Fats | 0.26g | 0.39g |
|
| Vitamin C | 9.8mg | 28.1mg |
|
| Net carbs | 1.35g | 1.43g |
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| Carbs | 3.75g | 3.63g |
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| Magnesium | 87mg | 79mg |
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| Calcium | 136mg | 99mg |
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| Potassium | 466mg | 558mg |
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| Iron | 3.57mg | 2.71mg |
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| Sugar | 0.43g | 0.42g |
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| Fiber | 2.4g | 2.2g |
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| Copper | 0.174mg | 0.13mg |
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| Zinc | 0.76mg | 0.53mg |
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| Phosphorus | 56mg | 49mg |
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| Sodium | 70mg | 79mg |
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| Vitamin A | 10481IU | 9377IU |
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| Vitamin A RAE | 524µg | 469µg |
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| Vitamin E | 2.08mg | 2.03mg |
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| Manganese | 0.935mg | 0.897mg |
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| Selenium | 1.5µg | 1µg |
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| Vitamin B1 | 0.095mg | 0.078mg |
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| Vitamin B2 | 0.236mg | 0.189mg |
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| Vitamin B3 | 0.49mg | 0.724mg |
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| Vitamin B5 | 0.145mg | 0.065mg |
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| Vitamin B6 | 0.242mg | 0.195mg |
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| Vitamin K | 493.6µg | 482.9µg |
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| Folate | 146µg | 194µg |
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| Choline | 19.7mg | 19.3mg |
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| Saturated Fat | 0.043g | 0.063g |
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| Monounsaturated Fat | 0.006g | 0.01g |
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| Polyunsaturated fat | 0.109g | 0.165g |
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| Tryptophan | 0.04mg | 0.039mg |
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| Threonine | 0.127mg | 0.122mg |
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| Isoleucine | 0.152mg | 0.147mg |
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| Leucine | 0.231mg | 0.223mg |
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| Lysine | 0.182mg | 0.174mg |
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| Methionine | 0.055mg | 0.053mg |
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| Phenylalanine | 0.134mg | 0.129mg |
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| Valine | 0.168mg | 0.161mg |
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| Histidine | 0.066mg | 0.064mg |
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| Fructose | 0.15g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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%
168%
Minerals Daily Need Coverage Score
52%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Spinach contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.02g)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)