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#1: Spinach×
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#2: Cooked Spinach×
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Nutrition Facts Comparison Tool

Nutrition Comparison of Spinach vs Cooked Spinach

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)1% DV23 calories
  • Cooked Spinach100 grams (x1)1% DV23 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)1% DV0.4g
  • Cooked Spinach100 grams (x1)0% DV0.3g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)1% DV3.6g
  • Cooked Spinach100 grams (x1)1% DV3.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)6% DV2.9g
  • Cooked Spinach100 grams (x1)6% DV3g

Cholesterol Comparison


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

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)9% DV2.2g
  • Cooked Spinach100 grams (x1)10% DV2.4g

Sugar Comparison


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

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)15% DV2.7mg
  • Cooked Spinach100 grams (x1)20% DV3.6mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)8% DV99mg
  • Cooked Spinach100 grams (x1)10% DV136mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Spinach100 grams (x1)12% DV558mg
  • Cooked Spinach100 grams (x1)10% DV466mg
~ = missing data
 Macronutrients
Food ##1#2
Weight (g)100100
Calories
(%DV)
23
(1%)
23
(1%)
Fat (g)
(%DV)
0.4
(1%)
0.3
(0%)
Protein (g)
(%DV)
2.9
(6%)
3
(6%)
Carbohydrate (g)
(%DV)
3.6
(1%)
3.8
(1%)
Sugars (g)
(%DV)
0.4
(1%)
0.4
(1%)
Fiber (g)
(%DV)
2.2
(9%)
2.4
(10%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(0%)
0
(0%)
Net-Carbs (g)1.41.4
Trans Fatty Acids (g)00
 Minerals
Food ##1#2
Weight (g)100100
Calcium (mg)
(%DV)
99
(8%)
136
(10%)
Iron, Fe (mg)
(%DV)
2.7
(15%)
3.6
(20%)
Potassium, K (mg)
(%DV)
558
(12%)
466
(10%)
Magnesium (mg)
(%DV)
79
(19%)
87
(21%)
Phosphorus, P (mg)
(%DV)
49
(4%)
56
(4%)
Sodium (mg)
(%DV)
79
(3%)
70
(3%)
Zinc, Zn (mg)
(%DV)
0.5
(5%)
0.8
(7%)
Copper, Cu (mg)
(%DV)
0.1
(14%)
0.2
(19%)
Manganese (mg)
(%DV)
0.9
(39%)
0.9
(41%)
Selenium, Se (μg)
(%DV)
1
(2%)
1.5
(3%)
Fluoride, F (μg)
(%AI)
~
(~%)
37.8
(1%)
Molybdenum (μg)~~
Iodine, I (μg)~~
Chlorine (mg)~~
Chromium (μg)~~
 Vitamins
Food ##1#2
Weight (g)100100
Vitamin A, RAE (μg)
(%DV)
469
(52%)
524
(58%)
Vitamin C (mg)
(%DV)
28.1
(31%)
9.8
(11%)
Thiamin (B1) (mg)
(%DV)
0.1
(7%)
0.1
(8%)
Riboflavin (B2) (mg)
(%DV)
0.2
(15%)
0.2
(18%)
Niacin (B3) (mg)
(%DV)
0.7
(5%)
0.5
(3%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
0.1
(3%)
Vitamin B-6 (mg)
(%DV)
0.2
(11%)
0.2
(14%)
Folate (B9) (μg)
(%DV)
194
(49%)
146
(37%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
194
(49%)
146
(37%)
Folate DFE (μg)
(%DV)
194
(49%)
146
(37%)
Choline (mg)
(%DV)
19.3
(4%)
19.7
(4%)
Vitamin B-12 (μg)
(%DV)
0
(0%)
0
(0%)
Retinol (μg)00
Carotene, beta (μg)
(%RDA)
5626
(52%)
6288
(58%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
9377
(313%)
10481
(349%)
Lycopene (μg)00
Lut + Zeaxanthin (μg)1219811308
Vitamin E (alpha-tocopherol) (mg)
(%DV)
2
(14%)
2.1
(14%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
Vitamin D2 (ergocalciferol) (μg)~~
Vitamin D3 (cholecalciferol) (μg)~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
482.9
(402%)
493.6
(411%)
Dihydrophylloquinone (μg)~~
Menaquinone-4 (μg)~~
Biotin (μg)~~
 Other
Food ##1#2
Weight (g)100100
Water (g)91.491.2
Ash (g)22
Alcohol (g)00
Caffeine (mg)00
Theobromine (mg)00
PRAL score-11.92-10.36
 Carbohydrates
Food ##1#2
Weight (g)100100
Soluble Fiber (g)~~
Insoluble Fiber (g)~~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
Sucrose (g)0.1~
Glucose (Dextrose) (g)0.1~
Fructose (g)0.2~
Lactose (g)0~
Maltose (g)0~
Galactose (g)0.1~
Starch (g)~~
Carbohydrate, other (g)~~
Total sugar alcohols (g)~~
 Fats
Food ##1#2
Weight (g)100100
Omega 3s (mg)13892
Omega 6s (mg)2617
Omega 3 to Omega 6 Ratio5.31
 
5.41
 
Omega 6 to Omega 3 Ratio0.19
 
0.19
 
18:3 n-3 c,c,c (ALA) (mg)~
 
~
 
20:5 n-3 (EPA) (mg)00
22:5 n-3 (DPA) (mg)00
22:6 n-3 (DHA) (mg)00
Trans-Polyenoic Fats (mg)~
 
~
 
Stigmasterol (mg)~~
Campesterol (mg)~~
Beta-sitosterol (mg)~~
Phytosterols (mg)9~
4:0 (mg)00
6:0 (mg)00
8:0 (mg)00
10:0 (mg)00
12:0 (mg)00
13:0 (mg)~~
14:0 (mg)106
15:0 (mg)~~
16:0 (mg)4933
17:0 (mg)~~
18:0 (mg)43
20:0 (mg)~~
22:0 (mg)~~
24:0 (mg)~~
Fatty acids, total monounsaturated (mg)10
 
6
 
14:1 (mg)~~
15:1 (mg)~~
16:1 undifferentiated (mg)5
 
3
 
16:1 c (mg)~~
17:1 (mg)~~
18:1 undifferentiated (mg)5
 
3
 
18:1 c (mg)~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
20:1 (mg)00
22:1 undifferentiated (mg)0
 
0
 
22:1 c (mg)~~
24:1 c (mg)~~
Fatty acids, total polyunsaturated (mg)165
 
109
 
18:2 undifferentiated (mg)2617
18:2 n-6 c,c (mg)~~
18:2 CLAs (mg)~~
18:2 i (mg)~~
18:3 undifferentiated (mg)13892
18:3 n-6 c,c,c (mg)~~
18:3i (mg)~~
18:4 (mg)00
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
 
20:4 n-6 (mg)~~
21:5 (mg)~~
22:4 (mg)~~
Trans-Monoenoic Fats (mg)~
 
~
 
16:1 t (mg)~~
18:1 t (mg)~~
22:1 t (mg)~~
18:2 t not further defined (mg)~
 
~
 
18:2 t,t (mg)~~
 Amino Acids
Food ##1#2
Weight (g)100100
Betaine (mg)10389
Tryptophan (mg)
(%RDI)
39
(14%)
40
(14%)
Threonine (mg)
(%RDI)
122
(12%)
127
(12%)
Isoleucine (mg)
(%RDI)
147
(11%)
152
(11%)
Leucine (mg)
(%RDI)
223
(8%)
231
(8%)
Lysine (mg)
(%RDI)
174
(8%)
182
(9%)
Methionine (mg)
(%RDI)
53
(7%)
55
(8%)
Cystine (mg)
(%RDI)
35
(12%)
35
(12%)
Phenylalanine (mg)
(%RDI)
129
(15%)
134
(15%)
Tyrosine (mg)
(%RDI)
108
(12%)
113
(13%)
Valine (mg)
(%RDI)
161
(9%)
168
(9%)
Arginine (mg)162168
Histidine (mg)
(%RDI)
64
(9%)
66
(9%)
Alanine (mg)142147
Aspartic acid (mg)240250
Glutamic acid (mg)343357
Glycine (mg)134140
Proline (mg)112116
Serine (mg)104107
Hydroxyproline (mg)~~
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