#1: Spinach×
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#2: Spinach×
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#3: Cooked Spinach×
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Nutrition Comparison of Spinach, Spinach, and Cooked Spinach

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)1% DV23 calories
  • Spinach1 cup (x1)0% DV7 calories
  • Cooked Spinach1 cup (x1)2% DV41 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)1% DV0.4g
  • Spinach1 cup (x1)0% DV0.1g
  • Cooked Spinach1 cup (x1)1% DV0.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)1% DV3.6g
  • Spinach1 cup (x1)0% DV1.1g
  • Cooked Spinach1 cup (x1)2% DV6.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)6% DV2.9g
  • Spinach1 cup (x1)2% DV0.9g
  • Cooked Spinach1 cup (x1)11% DV5.3g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)0% DV0mg
  • Spinach1 cup (x1)0% DV0mg
  • Cooked Spinach1 cup (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)9% DV2.2g
  • Spinach1 cup (x1)3% DV0.7g
  • Cooked Spinach1 cup (x1)17% DV4.3g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)1% DV0.4g
  • Spinach1 cup (x1)0% DV0.1g
  • Cooked Spinach1 cup (x1)2% DV0.8g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)15% DV2.7mg
  • Spinach1 cup (x1)5% DV0.8mg
  • Cooked Spinach1 cup (x1)36% DV6.4mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)8% DV99mg
  • Spinach1 cup (x1)2% DV29.7mg
  • Cooked Spinach1 cup (x1)19% DV244.8mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)12% DV558mg
  • Spinach1 cup (x1)4% DV167.4mg
  • Cooked Spinach1 cup (x1)18% DV838.8mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)10030180
Calories
(%DV)
23
(1%)
7
(0%)
41
(2%)
Fat (g)
(%DV)
0.4
(1%)
0.1
(0%)
0.5
(1%)
Protein (g)
(%DV)
2.9
(6%)
0.9
(2%)
5.3
(11%)
Carbohydrates (g)
(%DV)
3.6
(1%)
1.1
(0%)
6.8
(2%)
Sugar (g)
(%DV)
0.4
(1%)
0.1
(0%)
0.8
(2%)
Fiber (g)
(%DV)
2.2
(9%)
0.7
(3%)
4.3
(17%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(0%)
0
(0%)
0.1
(0%)
Net Carbs (g)1.40.42.4
Trans Fats (g)000
 Minerals
Food ##1#2#3
Weight (g)10030180
Calcium (mg)
(%DV)
99
(8%)
29.7
(2%)
244.8
(19%)
Iron (mg)
(%DV)
2.7
(15%)
0.8
(5%)
6.4
(36%)
Potassium (mg)
(%DV)
558
(12%)
167.4
(4%)
838.8
(18%)
Magnesium (mg)
(%DV)
79
(19%)
23.7
(6%)
156.6
(37%)
Phosphorus (mg)
(%DV)
49
(4%)
14.7
(1%)
100.8
(8%)
Sodium (mg)
(%DV)
79
(3%)
23.7
(1%)
126
(5%)
Zinc (mg)
(%DV)
0.5
(5%)
0.2
(1%)
1.4
(12%)
Copper (mg)
(%DV)
0.1
(14%)
0
(4%)
0.3
(35%)
Manganese (mg)
(%DV)
0.9
(39%)
0.3
(12%)
1.7
(73%)
Selenium (μg)
(%DV)
1
(2%)
0.3
(1%)
2.7
(5%)
Fluoride (μg)~~68
 Vitamins
Food ##1#2#3
Weight (g)10030180
Vitamin A, RAE (μg)
(%DV)
469
(52%)
140.7
(16%)
943.2
(105%)
Vitamin C (mg)
(%DV)
28.1
(31%)
8.4
(9%)
17.6
(20%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(7%)
0
(2%)
0.2
(14%)
Riboflavin (B2) (mg)
(%DV)
0.2
(15%)
0.1
(4%)
0.4
(33%)
Niacin (B3) (mg)
(%DV)
0.7
(5%)
0.2
(1%)
0.9
(6%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
0
(0%)
0.3
(5%)
Vitamin B6 (mg)
(%DV)
0.2
(11%)
0.1
(3%)
0.4
(26%)
Folate (B9) (μg)
(%DV)
194
(49%)
58.2
(15%)
262.8
(66%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
194
(49%)
58.2
(15%)
262.8
(66%)
Folate (DFE) (μg)
(%DV)
194
(49%)
58.2
(15%)
262.8
(66%)
Choline (mg)
(%DV)
19.3
(4%)
5.8
(1%)
35.5
(6%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
9377
(313%)
2813.1
(94%)
18865.8
(629%)
Beta Carotene (μg)
(%RDA)
5626
(52%)
1687.8
(16%)
11318.4
(105%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)121983659.420354.4
Vitamin E (mg)
(%DV)
2
(14%)
0.6
(4%)
3.7
(25%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
482.9
(402%)
144.9
(121%)
888.5
(740%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)10030180
Water (g)91.427.4164.2
Ash (g)213
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)10030180
Sucrose (g)0.10~
Glucose (g)0.10~
Fructose (g)0.20~
Lactose (g)00~
Maltose (g)00~
Galactose (g)0.10~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)10030180
Omega 3s (mg)
(%AI)
138
(9%)
41
(3%)
166
(10%)
Omega 6s (mg)
(%AI)
26
(0%)
8
(0%)
31
(0%)
Omega 3 to Omega 6 Ratio5.31
 
5.31
 
5.41
 
Omega 6 to Omega 3 Ratio0.19
 
0.19
 
0.19
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)10311
15:0 (mg)~~~
16:0 (mg)491559
17:0 (mg)~~~
18:0 (mg)415
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)10
 
3
 
11
 
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)525
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)525
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)000
22:1 undifferentiated (mg)0
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)165
 
50
 
196
 
18:2 undifferentiated (mg)26831
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)13841166
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
0
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)92.7~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)10030180
Betaine (mg)10331160
Tryptophan (mg)
(%RDI)
39
(14%)
12
(4%)
72
(26%)
Threonine (mg)
(%RDI)
122
(12%)
37
(3%)
229
(22%)
Isoleucine (mg)
(%RDI)
147
(11%)
44
(3%)
274
(20%)
Leucine (mg)
(%RDI)
223
(8%)
67
(2%)
416
(15%)
Lysine (mg)
(%RDI)
174
(8%)
52
(2%)
328
(16%)
Methionine (mg)
(%RDI)
53
(7%)
16
(2%)
99
(14%)
Cystine (mg)
(%RDI)
35
(12%)
11
(4%)
63
(22%)
Phenylalanine (mg)
(%RDI)
129
(15%)
39
(4%)
241
(28%)
Tyrosine (mg)
(%RDI)
108
(12%)
32
(4%)
203
(23%)
Valine (mg)
(%RDI)
161
(9%)
48
(3%)
302
(17%)
Arginine (mg)16249302
Histidine (mg)
(%RDI)
64
(9%)
19
(3%)
119
(17%)
Alanine (mg)14243265
Aspartic acid (mg)24072450
Glutamic acid (mg)343103643
Glycine (mg)13440252
Proline (mg)11234209
Serine (mg)10431193
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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