Nutrition Comparison Tool

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Spinach
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Cooked Spinach
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 7 calories
  • Cooked Spinach 1 cup (x1) 2% DV 41 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Cooked Spinach 1 cup (x1) 1% DV 0.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 1.1g
  • Cooked Spinach 1 cup (x1) 2% DV 6.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 2% DV 0.9g
  • Cooked Spinach 1 cup (x1) 11% DV 5.3g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 0mg
  • Cooked Spinach 1 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 2% DV 0.7g
  • Cooked Spinach 1 cup (x1) 15% DV 4.3g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Cooked Spinach 1 cup (x1) 2% DV 0.8g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 5% DV 0.8mg
  • Cooked Spinach 1 cup (x1) 36% DV 6.4mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 2% DV 29.7mg
  • Cooked Spinach 1 cup (x1) 19% DV 244.8mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Cooked Spinach 1 cup (x1) 18% DV 838.8mg
Comparison Table

Table Legend

  1. Spinach
  2. Cooked Spinach
~ = missing data
  Macronutrients
Food # 1 2
Weight (g) 30 180
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
(2%)		 4.3
(15%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0
(0%)		 0.1
(0%)
Net-Carbs (g) 0.4
2.4
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 30 180
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 (mcg)
(%DV)		 0.3
(1%)		 2.7
(5%)
Fluoride, F (mcg)
(%AI)		 ~
(~%)		 68
(2%)
Molybdenum (mcg) ~
~
Iodine, I (mcg) ~
~
Chlorine (mg) ~
~
Chromium (mcg) ~
~
  Vitamins
Food # 1 2
Weight (g) 30 180
Vitamin A, RAE (mcg)
(%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 (mcg) ~
~
Folate (B9) (mcg)
(%DV)		 58.2
(15%)		 262.8
(66%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 58.2
(15%)		 262.8
(66%)
Folate DFE (mcg)
(%)		 58.2
(15%)		 262.8
(66%)
Choline (mg)
(%DV)		 5.8
(1%)		 35.5
(6%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 1687.8
(16%)		 11318.4
(105%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 2813.1
(94%)		 18865.8
(629%)
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 3659.4
20354.4
Vitamin E (mg)
(%DV)		 0.6
(4%)		 3.7
(25%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) ~
~
Vitamin D3 (mcg) ~
~
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 144.9
(121%)		 888.5
(740%)
Vitamin K1 (mcg) ~
~
Menaquinone-4 (mcg) ~
~
  Other
Food # 1 2
Weight (g) 30 180
Water (g) 27.4
164.2
Ash (g) 1
3
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -3.58
-18.65
  Carbohydrates
Food # 1 2
Weight (g) 30 180
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) 30 180
Monounsaturated Fats (mg) 3
11
Polyunsaturated Fats (mg) 50
196
Omega 3s (mg)
(%AI)		 41
(3%)		 166
(10%)
Omega 6s (mg)
(%AI)		 8
(0%)		 31
(0%)
Omega 3 to Omega 6 Ratio 5.31
5.41
Omega 6 to Omega 3 Ratio 0.19
0.18
18:3 n-3 c,c,c (ALA) (mg) ~
~
20:5 n-3 (EPA) (mg) 0
0
22:5 n-3 (DPA) (mg) 0
0
22:6 n-3 (DHA) (mg) 0
0
Trans-Polyenoic Fats (mg) ~
~
Stigmasterol (mg) ~
~
Campesterol (mg) ~
~
Beta-sitosterol (mg) ~
~
Phytosterols (mg) 2.7
~
4:0 (mg) 0
0
6:0 (mg) 0
0
8:0 (mg) 0
0
10:0 (mg) 0
0
12:0 (mg) 0
0
13:0 (mg) ~
~
14:0 (mg) 3
11
15:0 (mg) ~
~
16:0 (mg) 15
59
17:0 (mg) ~
~
18:0 (mg) 1
5
20:0 (mg) ~
~
22:0 (mg) ~
~
24:0 (mg) ~
~
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) 0
0
22:1 undifferentiated (mg) 0
0
22:1 c (mg) ~
~
24:1 c (mg) ~
~
18:2 undiff (mg) 8
31
18:2 n-6 c,c (mg) ~
~
18:2 CLAs (mg) ~
~
18:2 i (mg) ~
~
18:3 undiff (mg) 41
166
18:3 n-6 c,c,c (mg) ~
~
18:3i (mg) ~
~
18:4 (mg) 0
0
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 def. (mg) ~
~
18:2 t,t (mg) ~
~
  Amino Acids
Food # 1 2
Weight (g) 30 180
Betaine (mg) 31
160
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) 49
302
Histidine (mg)
(%RDI)		 19
(3%)		 119
(17%)
Alanine (mg) 43
265
Aspartic acid (mg) 72
450
Glutamic acid (mg) 103
643
Glycine (mg) 40
252
Proline (mg) 34
209
Serine (mg) 31
193
Hydroxyproline (mg) ~
~
Data Source
Spinach
USDA Food Data Central Standard Release (Common)
Cooked Spinach
USDA Food Data Central Standard Release (Common)
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