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#1: Cooked Spinach
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#2: Cooked Spinach
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#3: Cooked Beet Greens
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Nutrition Facts Comparison Tool

Nutrition Comparison of Cooked Spinach, Cooked Spinach, and Cooked Beet Greens

Calorie Comparison


2000 calories = Full Bar
  • Cooked Spinach100 grams (x1)1% DV
  • Cooked Spinach1 cup (x1)2% DV
  • Cooked Beet Greens1 cup (1 Inch pieces) (x1)2% DV

Fat Comparison


65g = Full Bar
  • Cooked Spinach100 grams (x1)0% DV
  • Cooked Spinach1 cup (x1)1% DV
  • Cooked Beet Greens1 cup (1 Inch pieces) (x1)0% DV

Carbohydrate Comparison


300g = Full Bar
  • Cooked Spinach100 grams (x1)1% DV
  • Cooked Spinach1 cup (x1)2% DV
  • Cooked Beet Greens1 cup (1 Inch pieces) (x1)3% DV

Protein Comparison


50g = Full Bar
  • Cooked Spinach100 grams (x1)6% DV
  • Cooked Spinach1 cup (x1)11% DV
  • Cooked Beet Greens1 cup (1 Inch pieces) (x1)7% DV

Cholesterol Comparison


300mg = Full Bar
  • Cooked Spinach100 grams (x1)0% DV
  • Cooked Spinach1 cup (x1)0% DV
  • Cooked Beet Greens1 cup (1 Inch pieces) (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Cooked Spinach100 grams (x1)10% DV
  • Cooked Spinach1 cup (x1)17% DV
  • Cooked Beet Greens1 cup (1 Inch pieces) (x1)17% DV

Sugar Comparison


50g = Full Bar
  • Cooked Spinach100 grams (x1)1% DV
  • Cooked Spinach1 cup (x1)2% DV
  • Cooked Beet Greens1 cup (1 Inch pieces) (x1)2% DV

Iron Comparison


18mg = Full Bar
  • Cooked Spinach100 grams (x1)20% DV
  • Cooked Spinach1 cup (x1)36% DV
  • Cooked Beet Greens1 cup (1 Inch pieces) (x1)15% DV

Calcium Comparison


1300mg = Full Bar
  • Cooked Spinach100 grams (x1)10% DV
  • Cooked Spinach1 cup (x1)19% DV
  • Cooked Beet Greens1 cup (1 Inch pieces) (x1)13% DV

Potassium Comparison


4700mg = Full Bar
  • Cooked Spinach100 grams (x1)10% DV
  • Cooked Spinach1 cup (x1)18% DV
  • Cooked Beet Greens1 cup (1 Inch pieces) (x1)28% DV
Macronutrients
Food ##1#2#3
Weight (g)100180144
Calories
(%DV)
23
(1%)
41
(2%)
39
(2%)
Fat (g)
(%DV)
0.3
(0%)
0.5
(1%)
0.3
(0%)
Protein (g)
(%DV)
3
(6%)
5.3
(11%)
3.7
(7%)
Carbohydrates (g)
(%DV)
3.8
(1%)
6.8
(2%)
7.9
(3%)
Sugar (g)
(%DV)
0.4
(1%)
0.8
(2%)
0.9
(2%)
Fiber (g)
(%DV)
2.4
(10%)
4.3
(17%)
4.2
(17%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.1
(0%)
0
(0%)
Net Carbs (g)1.42.43.7
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)100180144
Calcium (mg)
(%DV)
136
(10%)
244.8
(19%)
164.2
(13%)
Iron (mg)
(%DV)
3.6
(20%)
6.4
(36%)
2.7
(15%)
Potassium (mg)
(%DV)
466
(10%)
838.8
(18%)
1309
(28%)
Magnesium (mg)
(%DV)
87
(21%)
156.6
(37%)
97.9
(23%)
Phosphorus (mg)
(%DV)
56
(4%)
100.8
(8%)
59
(5%)
Sodium (mg)
(%DV)
70
(3%)
126
(5%)
347
(14%)
Zinc (mg)
(%DV)
0.8
(7%)
1.4
(12%)
0.7
(7%)
Copper (mg)
(%DV)
0.2
(19%)
0.3
(35%)
0.4
(40%)
Manganese (mg)
(%DV)
0.9
(41%)
1.7
(73%)
0.7
(32%)
Selenium (μg)
(%DV)
1.5
(3%)
2.7
(5%)
1.3
(2%)
Fluoride (μg)37.868~
Vitamins
Food ##1#2#3
Weight (g)100180144
Vitamin A, RAE (μg)
(%DV)
524
(58%)
943.2
(105%)
551.5
(61%)
Vitamin C (mg)
(%DV)
9.8
(11%)
17.6
(20%)
35.9
(40%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(8%)
0.2
(14%)
0.2
(14%)
Riboflavin (B2) (mg)
(%DV)
0.2
(18%)
0.4
(33%)
0.4
(32%)
Niacin (B3) (mg)
(%DV)
0.5
(3%)
0.9
(6%)
0.7
(4%)
Pantothenic acid (B5) (mg)
(%DV)
0.1
(3%)
0.3
(5%)
0.5
(9%)
Vitamin B6 (mg)
(%DV)
0.2
(14%)
0.4
(26%)
0.2
(11%)
Folate (B9) (μg)
(%DV)
146
(37%)
262.8
(66%)
20.2
(5%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
146
(37%)
262.8
(66%)
20.2
(5%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
146
(37%)
262.8
(66%)
20.2
(5%)
Choline (mg)
(%DV)
19.7
(4%)
35.5
(6%)
0.7
(0%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
10481
(349%)
18865.8
(629%)
11021.8
(367%)
Beta Carotene (μg)
(%DV)
6288
(58%)
11318.4
(105%)
6609.6
(61%)
Alpha Carotene (μg)
(%DV)
0
(0%)
0
(0%)
5.8
(0%)
Beta Cryptoxanthin (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)1130820354.42619.4
Vitamin E (mg)
(%DV)
2.1
(14%)
3.7
(25%)
2.6
(17%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
493.6
(411%)
888.5
(740%)
697
(581%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)100180144
Water (g)91.2164.2128.3
Ash (g)234
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)100180144
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)100180144
Omega 3s (mg)
(%DV)
92
(6%)
166
(10%)
9
(1%)
Omega 6s (mg)173194
Omega 3 to Omega 6 Ratio5.415.410.09
Omega 6 to Omega 3 Ratio0.190.1910.83
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)6110
15:0 (mg)~~~
16:0 (mg)335943
17:0 (mg)~~~
18:0 (mg)351
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)61155
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)350
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)3555
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)000
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)109196101
18:2 undifferentiated (mg)173194
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)921669
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)000
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)100180144
Betaine (mg)891600
Tryptophan (mg)
(%DV)
40
(14%)
72
(26%)
58
(21%)
Threonine (mg)
(%DV)
127
(12%)
229
(22%)
109
(10%)
Isoleucine (mg)
(%DV)
152
(11%)
274
(20%)
76
(5%)
Leucine (mg)
(%DV)
231
(8%)
416
(15%)
166
(6%)
Lysine (mg)
(%DV)
182
(9%)
328
(16%)
108
(5%)
Methionine (mg)
(%DV)
55
(8%)
99
(14%)
30
(4%)
Cystine (mg)
(%DV)
35
(12%)
63
(22%)
35
(12%)
Phenylalanine (mg)
(%DV)
134
(15%)
241
(28%)
98
(11%)
Tyrosine (mg)
(%DV)
113
(13%)
203
(23%)
88
(10%)
Valine (mg)
(%DV)
168
(9%)
302
(17%)
109
(6%)
Arginine (mg)168302105
Histidine (mg)
(%DV)
66
(9%)
119
(17%)
56
(8%)
Alanine (mg)147265137
Aspartic acid (mg)250450219
Glutamic acid (mg)357643449
Glycine (mg)140252135
Proline (mg)11620988
Serine (mg)107193118
Hydroxyproline (mg)~~~

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