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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)
  • Spinach1 cup (x1)0% DV7 calories
  • Cooked Spinach1 cup (x1)2% DV41 calories

Fat Comparison


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

Carbohydrate Comparison


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

Protein Comparison


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

Cholesterol Comparison


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

Fiber Comparison


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

Sugar Comparison


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

Iron Comparison


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

Calcium Comparison


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

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)4% DV167.4mg
  • Cooked Spinach1 cup (x1)18% DV838.8mg
~ = missing data
 Macronutrients
Food ##1#2
Weight (g)30180
Calories
(%DV)
7
(0%)
41
(2%)
Fat (g)
(%DV)
0.1
(0%)
0.5
(1%)
Protein (g)
(%DV)
0.9
(2%)
5.3
(11%)
Carbohydrate (g)
(%DV)
1.1
(0%)
6.8
(2%)
Sugars (g)
(%DV)
0.1
(0%)
0.8
(2%)
Fiber (g)
(%DV)
0.7
(3%)
4.3
(17%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.1
(0%)
Net-Carbs (g)0.42.4
Trans Fatty Acids (g)00
 Minerals
Food ##1#2
Weight (g)30180
Calcium (mg)
(%DV)
29.7
(2%)
244.8
(19%)
Iron, Fe (mg)
(%DV)
0.8
(5%)
6.4
(36%)
Potassium, K (mg)
(%DV)
167.4
(4%)
838.8
(18%)
Magnesium (mg)
(%DV)
23.7
(6%)
156.6
(37%)
Phosphorus, P (mg)
(%DV)
14.7
(1%)
100.8
(8%)
Sodium (mg)
(%DV)
23.7
(1%)
126
(5%)
Zinc, Zn (mg)
(%DV)
0.2
(1%)
1.4
(12%)
Copper, Cu (mg)
(%DV)
0
(4%)
0.3
(35%)
Manganese (mg)
(%DV)
0.3
(12%)
1.7
(73%)
Selenium, Se (μg)
(%DV)
0.3
(1%)
2.7
(5%)
Fluoride, F (μg)
(%AI)
~
(~%)
68
(2%)
Molybdenum (μg)~~
Iodine, I (μg)~~
Chlorine (mg)~~
Chromium (μg)~~
 Vitamins
Food ##1#2
Weight (g)30180
Vitamin A, RAE (μg)
(%DV)
140.7
(16%)
943.2
(105%)
Vitamin C (mg)
(%DV)
8.4
(9%)
17.6
(20%)
Thiamin (B1) (mg)
(%DV)
0
(2%)
0.2
(14%)
Riboflavin (B2) (mg)
(%DV)
0.1
(4%)
0.4
(33%)
Niacin (B3) (mg)
(%DV)
0.2
(1%)
0.9
(6%)
Vitamin B5 (PA) (mg)
(%DV)
0
(0%)
0.3
(5%)
Vitamin B6 (mg)
(%DV)
0.1
(3%)
0.4
(26%)
Biotin (μg)~~
Folate (B9) (μg)
(%DV)
58.2
(15%)
262.8
(66%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
58.2
(15%)
262.8
(66%)
Folate DFE (μg)
(%DV)
58.2
(15%)
262.8
(66%)
Choline (mg)
(%DV)
5.8
(1%)
35.5
(6%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
Retinol (μg)00
Carotene, beta (μg)
(%RDA)
1687.8
(16%)
11318.4
(105%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
2813.1
(94%)
18865.8
(629%)
Lycopene (μg)00
Lut + Zeaxanthin (μg)3659.420354.4
Vitamin E (mg)
(%DV)
0.6
(4%)
3.7
(25%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
Vitamin D2 (μg)~~
Vitamin D3 (μg)~~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
144.9
(121%)
888.5
(740%)
Vitamin K1 (μg)~~
Menaquinone-4 (μg)~~
 Other
Food ##1#2
Weight (g)30180
Water (g)27.4164.2
Ash (g)13
Alcohol (g)00
Caffeine (mg)00
Theobromine (mg)00
PRAL score-3.58-18.65
 Carbohydrates
Food ##1#2
Weight (g)30180
Soluble Fiber (g)~~
Insoluble Fiber (g)~~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
Sucrose (g)0~
Glucose (Dextrose) (g)0~
Fructose (g)0~
Lactose (g)0~
Maltose (g)0~
Galactose (g)0~
Starch (g)~~
Carbohydrate, other (g)~~
Total sugar alcohols (g)~~
 Fats
Food ##1#2
Weight (g)30180
Omega 3s (mg)
(%AI)
41
(3%)
166
(10%)
Omega 6s (mg)
(%AI)
8
(0%)
31
(0%)
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)2.7~
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)311
15:0 (mg)~~
16:0 (mg)1559
17:0 (mg)~~
18:0 (mg)15
20:0 (mg)~~
22:0 (mg)~~
24:0 (mg)~~
Fatty acids, total monounsaturated (mg)3
 
11
 
14:1 (mg)~~
15:1 (mg)~~
16:1 undifferentiated (mg)2
 
5
 
16:1 c (mg)~~
17:1 (mg)~~
18:1 undifferentiated (mg)2
 
5
 
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)50
 
196
 
18:2 undiff (mg)831
18:2 n-6 c,c (mg)~~
18:2 CLAs (mg)~~
18:2 i (mg)~~
18:3 undiff (mg)41166
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)30180
Betaine (mg)31160
Tryptophan (mg)
(%RDI)
12
(4%)
72
(26%)
Threonine (mg)
(%RDI)
37
(3%)
229
(22%)
Isoleucine (mg)
(%RDI)
44
(3%)
274
(20%)
Leucine (mg)
(%RDI)
67
(2%)
416
(15%)
Lysine (mg)
(%RDI)
52
(2%)
328
(16%)
Methionine (mg)
(%RDI)
16
(2%)
99
(14%)
Cystine (mg)
(%RDI)
11
(4%)
63
(22%)
Phenylalanine (mg)
(%RDI)
39
(4%)
241
(28%)
Tyrosine (mg)
(%RDI)
32
(4%)
203
(23%)
Valine (mg)
(%RDI)
48
(3%)
302
(17%)
Arginine (mg)49302
Histidine (mg)
(%RDI)
19
(3%)
119
(17%)
Alanine (mg)43265
Aspartic acid (mg)72450
Glutamic acid (mg)103643
Glycine (mg)40252
Proline (mg)34209
Serine (mg)31193
Hydroxyproline (mg)~~