Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Spinach, cooked, boiled, drained, with salt
  5. Compare
  6. Spinach, cooked, boiled, drained, with salt vs. Spinach raw

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

Compare

Differences between spinach, cooked, boiled, drained, with salt and spinach raw

  • Spinach, cooked, boiled, drained, with salt has more vitamin A, iron, and vitamin K, while spinach raw has more vitamin C and folate.
  • Spinach, cooked, boiled, drained, with salt's daily need coverage for vitamin A is 22% higher.
  • Spinach raw contains 4 times less sodium than spinach, cooked, boiled, drained, with salt. Spinach, cooked, boiled, drained, with salt contains 306mg of sodium, while spinach raw contains 79mg.

The food types used in this comparison are Spinach, cooked, boiled, drained, with salt and Spinach, raw.

Infographic

Spinach, cooked, boiled, drained, with salt vs Spinach raw 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% 40% 122% 8.2%
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%
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 more SeleniumSelenium +50%
Contains more PotassiumPotassium +19.7%
Contains less SodiumSodium -74.2%
~equal in Magnesium ~79mg
~equal in Manganese ~0.897mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
Contains more Vitamin AVitamin A +11.7%
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
~equal in Vitamin E ~2.03mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~482.9µg

All nutrients comparison - raw data values

Nutrient Spinach, cooked, boiled, drained, with salt Spinach raw DV% diff.
Vitamin C 9.8mg 28.1mg 20%
Folate 146µg 194µg 12%
Iron 3.57mg 2.71mg 11%
Sodium 306mg 79mg 10%
Vitamin K 493.6µg 482.9µg 9%
Vitamin A 524µg 469µg 6%
Copper 0.174mg 0.13mg 5%
Calcium 136mg 99mg 4%
Vitamin B2 0.236mg 0.189mg 4%
Vitamin B6 0.242mg 0.195mg 4%
Potassium 466mg 558mg 3%
Magnesium 87mg 79mg 2%
Zinc 0.76mg 0.53mg 2%
Manganese 0.935mg 0.897mg 2%
Vitamin B5 0.145mg 0.065mg 2%
Fiber 2.4g 2.2g 1%
Phosphorus 56mg 49mg 1%
Selenium 1.5µg 1µg 1%
Vitamin B1 0.095mg 0.078mg 1%
Vitamin B3 0.49mg 0.724mg 1%
Calories 23kcal 23kcal 0%
Protein 2.97g 2.86g 0%
Protein per 100 calories 13g 12g N/A
Calories per 10 g protein 77kcal 80kcal N/A
Weight per 100 calories 435g 435g N/A
Fats 0.26g 0.39g 0%
Net carbs 1.35g 1.43g N/A
Carbs 3.75g 3.63g 0%
Sugar 0.43g 0.42g N/A
Vitamin E 2.08mg 2.03mg 0%
Choline 19.7mg 19.3mg 0%
Saturated fat 0.043g 0.063g 0%
Monounsaturated fat 0.006g 0.01g 0%
Polyunsaturated fat 0.109g 0.165g 0%
Tryptophan 0.04mg 0.039mg 0%
Threonine 0.127mg 0.122mg 0%
Isoleucine 0.152mg 0.147mg 0%
Leucine 0.231mg 0.223mg 0%
Lysine 0.182mg 0.174mg 0%
Methionine 0.055mg 0.053mg 0%
Phenylalanine 0.134mg 0.129mg 0%
Valine 0.168mg 0.161mg 0%
Histidine 0.066mg 0.064mg 0%
Fructose 0.15g 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: 2.86 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
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
26% 4% 69%
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%

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, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170531/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.