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

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Calorie Comparison


2000 calories = Full Bar
  • Cooked Spinach100 grams (x1)1% DV
  • Cooked Spinach1 cup (x1)2% DV
  • Spinach1 cup (x1)0% DV

Fat Comparison


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

Carbohydrate Comparison


300g = Full Bar
  • Cooked Spinach100 grams (x1)1% DV
  • Cooked Spinach1 cup (x1)2% DV
  • Spinach1 cup (x1)0% DV

Protein Comparison


50g = Full Bar
  • Cooked Spinach100 grams (x1)6% DV
  • Cooked Spinach1 cup (x1)11% DV
  • Spinach1 cup (x1)2% DV

Cholesterol Comparison


300mg = Full Bar
  • Cooked Spinach100 grams (x1)0% DV
  • Cooked Spinach1 cup (x1)0% DV
  • Spinach1 cup (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Cooked Spinach100 grams (x1)10% DV
  • Cooked Spinach1 cup (x1)17% DV
  • Spinach1 cup (x1)3% DV

Sugar Comparison


50g = Full Bar
  • Cooked Spinach100 grams (x1)1% DV
  • Cooked Spinach1 cup (x1)2% DV
  • Spinach1 cup (x1)0% DV

Iron Comparison


18mg = Full Bar
  • Cooked Spinach100 grams (x1)20% DV
  • Cooked Spinach1 cup (x1)36% DV
  • Spinach1 cup (x1)5% DV

Calcium Comparison


1300mg = Full Bar
  • Cooked Spinach100 grams (x1)10% DV
  • Cooked Spinach1 cup (x1)19% DV
  • Spinach1 cup (x1)2% DV

Potassium Comparison


4700mg = Full Bar
  • Cooked Spinach100 grams (x1)10% DV
  • Cooked Spinach1 cup (x1)18% DV
  • Spinach1 cup (x1)4% DV
Macronutrients
Food ##1#2#3
Weight (g)10018030
Calories
(%DV)
23
(1%)
41
(2%)
7
(0%)
Fat (g)
(%DV)
0.3
(0%)
0.5
(1%)
0.1
(0%)
Protein (g)
(%DV)
3
(6%)
5.3
(11%)
0.9
(2%)
Carbohydrates (g)
(%DV)
3.8
(1%)
6.8
(2%)
1.1
(0%)
Sugar (g)
(%DV)
0.4
(1%)
0.8
(2%)
0.1
(0%)
Fiber (g)
(%DV)
2.4
(10%)
4.3
(17%)
0.7
(3%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.1
(0%)
0
(0%)
Net Carbs (g)1.42.40.4
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)10018030
Calcium (mg)
(%DV)
136
(10%)
244.8
(19%)
29.7
(2%)
Iron (mg)
(%DV)
3.6
(20%)
6.4
(36%)
0.8
(5%)
Potassium (mg)
(%DV)
466
(10%)
838.8
(18%)
167.4
(4%)
Magnesium (mg)
(%DV)
87
(21%)
156.6
(37%)
23.7
(6%)
Phosphorus (mg)
(%DV)
56
(4%)
100.8
(8%)
14.7
(1%)
Sodium (mg)
(%DV)
70
(3%)
126
(5%)
23.7
(1%)
Zinc (mg)
(%DV)
0.8
(7%)
1.4
(12%)
0.2
(1%)
Copper (mg)
(%DV)
0.2
(19%)
0.3
(35%)
0
(4%)
Manganese (mg)
(%DV)
0.9
(41%)
1.7
(73%)
0.3
(12%)
Selenium (μg)
(%DV)
1.5
(3%)
2.7
(5%)
0.3
(1%)
Fluoride (μg)37.868~
Vitamins
Food ##1#2#3
Weight (g)10018030
Vitamin A, RAE (μg)
(%DV)
524
(58%)
943.2
(105%)
140.7
(16%)
Vitamin C (mg)
(%DV)
9.8
(11%)
17.6
(20%)
8.4
(9%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(8%)
0.2
(14%)
0
(2%)
Riboflavin (B2) (mg)
(%DV)
0.2
(18%)
0.4
(33%)
0.1
(4%)
Niacin (B3) (mg)
(%DV)
0.5
(3%)
0.9
(6%)
0.2
(1%)
Pantothenic acid (B5) (mg)
(%DV)
0.1
(3%)
0.3
(5%)
0
(0%)
Vitamin B6 (mg)
(%DV)
0.2
(14%)
0.4
(26%)
0.1
(3%)
Folate (B9) (μg)
(%DV)
146
(37%)
262.8
(66%)
58.2
(15%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
146
(37%)
262.8
(66%)
58.2
(15%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
146
(37%)
262.8
(66%)
58.2
(15%)
Choline (mg)
(%DV)
19.7
(4%)
35.5
(6%)
5.8
(1%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
10481
(349%)
18865.8
(629%)
2813.1
(94%)
Beta Carotene (μg)
(%DV)
6288
(58%)
11318.4
(105%)
1687.8
(16%)
Alpha Carotene (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)1130820354.43659.4
Vitamin E (mg)
(%DV)
2.1
(14%)
3.7
(25%)
0.6
(4%)
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%)
144.9
(121%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)10018030
Water (g)91.2164.227.4
Ash (g)231
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)10018030
Sucrose (g)~~0
Glucose (g)~~0
Fructose (g)~~0
Lactose (g)~~0
Maltose (g)~~0
Galactose (g)~~0
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)10018030
Omega 3s (mg)
(%DV)
92
(6%)
166
(10%)
41
(3%)
Omega 6s (mg)17318
Omega 3 to Omega 6 Ratio5.415.415.31
Omega 6 to Omega 3 Ratio0.190.190.19
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)6113
15:0 (mg)~~~
16:0 (mg)335915
17:0 (mg)~~~
18:0 (mg)351
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)6113
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)352
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)352
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)10919650
18:2 undifferentiated (mg)17318
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)9216641
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)~~2.7
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)10018030
Betaine (mg)8916031
Tryptophan (mg)
(%DV)
40
(14%)
72
(26%)
12
(4%)
Threonine (mg)
(%DV)
127
(12%)
229
(22%)
37
(3%)
Isoleucine (mg)
(%DV)
152
(11%)
274
(20%)
44
(3%)
Leucine (mg)
(%DV)
231
(8%)
416
(15%)
67
(2%)
Lysine (mg)
(%DV)
182
(9%)
328
(16%)
52
(2%)
Methionine (mg)
(%DV)
55
(8%)
99
(14%)
16
(2%)
Cystine (mg)
(%DV)
35
(12%)
63
(22%)
11
(4%)
Phenylalanine (mg)
(%DV)
134
(15%)
241
(28%)
39
(4%)
Tyrosine (mg)
(%DV)
113
(13%)
203
(23%)
32
(4%)
Valine (mg)
(%DV)
168
(9%)
302
(17%)
48
(3%)
Arginine (mg)16830249
Histidine (mg)
(%DV)
66
(9%)
119
(17%)
19
(3%)
Alanine (mg)14726543
Aspartic acid (mg)25045072
Glutamic acid (mg)357643103
Glycine (mg)14025240
Proline (mg)11620934
Serine (mg)10719331
Hydroxyproline (mg)~~~

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