Nutrition Comparison Tool

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Spinach
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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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Cooked Spinach 1 cup (x1) 18% DV 838.8mg
Comparison Table

Table Legend

  1. Spinach
  2. Spinach
  3. Cooked Spinach
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 30 30 180
Calories
(%DV)		 7
(0%)		 7
(0%)		 41
(2%)
Fat (g)
(%DV)		 0.1
(0%)		 0.1
(0%)		 0.5
(1%)
Protein (g)
(%DV)		 0.9
(2%)		 0.9
(2%)		 5.3
(11%)
Carbohydrate (g)
(%DV)		 1.1
(0%)		 1.1
(0%)		 6.8
(2%)
Sugars (g)
(%DV)		 0.1
(0%)		 0.1
(0%)		 0.8
(2%)
Fiber (g)
(%DV)		 0.7
(2%)		 0.7
(2%)		 4.3
(15%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0
(0%)		 0
(0%)		 0.1
(0%)
Net-Carbs (g) 0.4
0.4
2.4
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 30 30 180
Calcium (mg)
(%DV)		 29.7
(2%)		 29.7
(2%)		 244.8
(19%)
Iron, Fe (mg)
(%DV)		 0.8
(5%)		 0.8
(5%)		 6.4
(36%)
Potassium, K (mg)
(%DV)		 167.4
(4%)		 167.4
(4%)		 838.8
(18%)
Magnesium (mg)
(%DV)		 23.7
(6%)		 23.7
(6%)		 156.6
(37%)
Phosphorus, P (mg)
(%DV)		 14.7
(1%)		 14.7
(1%)		 100.8
(8%)
Sodium (mg)
(%DV)		 23.7
(1%)		 23.7
(1%)		 126
(5%)
Zinc, Zn (mg)
(%DV)		 0.2
(1%)		 0.2
(1%)		 1.4
(12%)
Copper, Cu (mg)
(%DV)		 0
(4%)		 0
(4%)		 0.3
(35%)
Manganese (mg)
(%DV)		 0.3
(12%)		 0.3
(12%)		 1.7
(73%)
Selenium, Se (mcg)
(%DV)		 0.3
(1%)		 0.3
(1%)		 2.7
(5%)
Fluoride, F (mcg)
(%AI)		 ~
(~%)		 ~
(NaN%)		 68
(2%)
Molybdenum (mcg) ~
~
~
Iodine, I (mcg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (mcg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 30 30 180
Vitamin A, RAE (mcg)
(%DV)		 140.7
(16%)		 140.7
(16%)		 943.2
(105%)
Vitamin C (mg)
(%DV)		 8.4
(9%)		 8.4
(9%)		 17.6
(20%)
Thiamin (B1) (mg)
(%DV)		 0
(2%)		 0
(2%)		 0.2
(14%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(4%)		 0.1
(4%)		 0.4
(33%)
Niacin (B3) (mg)
(%DV)		 0.2
(1%)		 0.2
(1%)		 0.9
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0
(0%)		 0
(0%)		 0.3
(5%)
Vitamin B6 (mg)
(%DV)		 0.1
(3%)		 0.1
(3%)		 0.4
(26%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)		 58.2
(15%)		 58.2
(15%)		 262.8
(66%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 58.2
(15%)		 58.2
(15%)		 262.8
(66%)
Folate DFE (mcg)
(%)		 58.2
(15%)		 58.2
(15%)		 262.8
(66%)
Choline (mg)
(%DV)		 5.8
(1%)		 5.8
(1%)		 35.5
(6%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 1687.8
(16%)		 1687.8
(16%)		 11318.4
(105%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 2813.1
(94%)		 2813.1
(94%)		 18865.8
(629%)
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 3659.4
3659.4
20354.4
Vitamin E (mg)
(%DV)		 0.6
(4%)		 0.6
(4%)		 3.7
(25%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) ~
~
~
Vitamin D3 (mcg) ~
~
~
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 144.9
(121%)		 144.9
(121%)		 888.5
(740%)
Vitamin K1 (mcg) ~
~
~
Menaquinone-4 (mcg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 30 30 180
Water (g) 27.4
27.4
164.2
Ash (g) 1
1
3
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -3.58
-3.58
-18.65
  Carbohydrates
Food # 1 2 3
Weight (g) 30 30 180
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(NaN%)		 ~
(~%)
Sucrose (g) 0
0
~
Glucose (Dextrose) (g) 0
0
~
Fructose (g) 0
0
~
Lactose (g) 0
0
~
Maltose (g) 0
0
~
Galactose (g) 0
0
~
Starch (g) ~
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 30 30 180
Monounsaturated Fats (mg) 3
3
11
Polyunsaturated Fats (mg) 50
50
196
Omega 3s (mg)
(%AI)		 41
(3%)		 41
(3%)		 166
(10%)
Omega 6s (mg)
(%AI)		 8
(0%)		 8
(0%)		 31
(0%)
Omega 3 to Omega 6 Ratio 5.31
5.31
5.41
Omega 6 to Omega 3 Ratio 0.19
0.19
0.18
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) 2.7
2.7
~
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
0
0
10:0 (mg) 0
0
0
12:0 (mg) 0
0
0
13:0 (mg) ~
~
~
14:0 (mg) 3
3
11
15:0 (mg) ~
~
~
16:0 (mg) 15
15
59
17:0 (mg) ~
~
~
18:0 (mg) 1
1
5
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 2
2
5
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 2
2
5
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 8
8
31
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 41
41
166
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
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
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 3
Weight (g) 30 30 180
Betaine (mg) 31
31
160
Tryptophan (mg)
(%RDI)		 12
(4%)		 12
(4%)		 72
(26%)
Threonine (mg)
(%RDI)		 37
(3%)		 37
(3%)		 229
(22%)
Isoleucine (mg)
(%RDI)		 44
(3%)		 44
(3%)		 274
(20%)
Leucine (mg)
(%RDI)		 67
(2%)		 67
(2%)		 416
(15%)
Lysine (mg)
(%RDI)		 52
(2%)		 52
(2%)		 328
(16%)
Methionine (mg)
(%RDI)		 16
(2%)		 16
(2%)		 99
(14%)
Cystine (mg)
(%RDI)		 11
(4%)		 11
(4%)		 63
(22%)
Phenylalanine (mg)
(%RDI)		 39
(4%)		 39
(4%)		 241
(28%)
Tyrosine (mg)
(%RDI)		 32
(4%)		 32
(4%)		 203
(23%)
Valine (mg)
(%RDI)		 48
(3%)		 48
(3%)		 302
(17%)
Arginine (mg) 49
49
302
Histidine (mg)
(%RDI)		 19
(3%)		 19
(3%)		 119
(17%)
Alanine (mg) 43
43
265
Aspartic acid (mg) 72
72
450
Glutamic acid (mg) 103
103
643
Glycine (mg) 40
40
252
Proline (mg) 34
34
209
Serine (mg) 31
31
193
Hydroxyproline (mg) ~
~
~
Data Source
Spinach
USDA Food Data Central Standard Release (Common)
Spinach
USDA Food Data Central Standard Release (Common)
Cooked Spinach
USDA Food Data Central Standard Release (Common)
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