Nutrition Comparison Tool
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Cooked Spinach (Boiled, Drained)
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Raw Spinach
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Cooked Spinach (Boiled, Drained)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 100 grams (x1) 1% DV 23 calories
  • Raw Spinach 100 grams (x1) 1% DV 23 calories
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 2% DV 41 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 100 grams (x1) 0% DV 0.26g
  • Raw Spinach 100 grams (x1) 1% DV 0.39g
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 1% DV 0.47g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 100 grams (x1) 1% DV 3.8g
  • Raw Spinach 100 grams (x1) 1% DV 3.6g
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 2% DV 6.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 100 grams (x1) 6% DV 3g
  • Raw Spinach 100 grams (x1) 6% DV 2.9g
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 11% DV 5.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 100 grams (x1) 0% DV 0mg
  • Raw Spinach 100 grams (x1) 0% DV 0mg
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 100 grams (x1) 0% DV 0.04g
  • Raw Spinach 100 grams (x1) 0% DV 0.06g
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 0% DV 0.08g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 100 grams (x1) 9% DV 2.4g
  • Raw Spinach 100 grams (x1) 8% DV 2.2g
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 15% DV 4.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 100 grams (x1) 1% DV 0.43g
  • Raw Spinach 100 grams (x1) 1% DV 0.42g
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 2% DV 0.77g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 100 grams (x1) 20% DV 3.6mg
  • Raw Spinach 100 grams (x1) 15% DV 2.7mg
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 36% DV 6.4mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 100 grams (x1) 10% DV 136mg
  • Raw Spinach 100 grams (x1) 8% DV 99mg
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 19% DV 244.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 100 grams (x1) 10% DV 466mg
  • Raw Spinach 100 grams (x1) 12% DV 558mg
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 18% DV 838.8mg
Comparison Table

Table Legend

  1. Cooked Spinach (Boiled, Drained)
  2. Raw Spinach
  3. Cooked Spinach (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 100 100 180
Calories
(%DV)		 23
(1%)		 23
(1%)		 41
(2%)
Fat (g)
(%DV)		 0.26
(0%)		 0.39
(1%)		 0.47
(1%)
Protein (g)
(%DV)		 3
(6%)		 2.9
(6%)		 5.3
(11%)
Carbohydrate (g)
(%DV)		 3.8
(1%)		 3.6
(1%)		 6.8
(2%)
Sugars (g)
(%DV)		 0.43
(1%)		 0.42
(1%)		 0.77
(2%)
Fiber (g)
(%DV)		 2.4
(9%)		 2.2
(8%)		 4.3
(15%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.04
(0%)		 0.06
(0%)		 0.08
(0%)
Net-Carbs (g) 1.4
1.4
2.4
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 100 100 180
Calcium (mg)
(%DV)		 136
(10%)		 99
(8%)		 244.8
(19%)
Iron, Fe (mg)
(%DV)		 3.6
(20%)		 2.7
(15%)		 6.4
(36%)
Potassium, K (mg)
(%DV)		 466
(10%)		 558
(12%)		 838.8
(18%)
Magnesium (mg)
(%DV)		 87
(21%)		 79
(19%)		 156.6
(37%)
Phosphorus, P (mg)
(%DV)		 56
(4%)		 49
(4%)		 100.8
(8%)
Sodium (mg)
(%DV)		 70
(3%)		 79
(3%)		 126
(5%)
Zinc, Zn (mg)
(%DV)		 0.76
(7%)		 0.53
(5%)		 1.4
(12%)
Copper, Cu (mg)
(%DV)		 0.17
(19%)		 0.13
(14%)		 0.31
(35%)
Manganese (mg)
(%DV)		 0.94
(41%)		 0.9
(39%)		 1.7
(73%)
Selenium, Se (mcg)
(%DV)		 1.5
(3%)		 1
(2%)		 2.7
(5%)
Fluoride, F (mcg)
(%AI)		 37.8
(1%)		 --
(--%)		 68
(2%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 3.9
6.7
7
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 100 100 180
Vitamin A, RAE (mcg)
(%DV)		 524
(58%)		 469
(52%)		 943.2
(105%)
Vitamin C (mg)
(%DV)		 9.8
(11%)		 28.1
(31%)		 17.6
(20%)
Thiamin (B1) (mg)
(%DV)		 0.1
(8%)		 0.08
(7%)		 0.17
(14%)
Riboflavin (B2) (mg)
(%DV)		 0.24
(18%)		 0.19
(15%)		 0.42
(33%)
Niacin (B3) (mg)
(%DV)		 0.49
(3%)		 0.72
(5%)		 0.88
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0.14
(3%)		 0.07
(1%)		 0.26
(5%)
Vitamin B6 (mg)
(%DV)		 0.24
(14%)		 0.2
(11%)		 0.44
(26%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 146
(37%)		 194
(49%)		 262.8
(66%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 146
(37%)		 194
(49%)		 262.8
(66%)
Folate DFE (mcg)
(%)		 146
(37%)		 194
(49%)		 262.8
(66%)
Choline (mg)
(%DV)		 19.7
(4%)		 19.3
(4%)		 35.5
(6%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 6288
(58%)		 5626
(52%)		 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) 10481 9377 18865.8
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 11308
12198
20354.4
Vitamin E (mg)
(%DV)		 2.1
(14%)		 2
(14%)		 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)		 493.6
(411%)		 482.9
(402%)		 888.5
(740%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 100 100 180
Water (g) 91.2
91.4
164.2
Ash (g) 2
2
3
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -10.36
-11.92
-18.65
  Carbohydrates
Food # 1 2 3
Weight (g) 100 100 180
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.07
--
Glucose (Dextrose) (g) --
0.11
--
Fructose (g) --
0.15
--
Lactose (g) --
0
--
Maltose (g) --
0
--
Galactose (g) --
0.1
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 100 100 180
Monounsaturated Fats (g) 0.006
0.01
0.011
Polyunsaturated Fats (g) 0.109
0.165
0.196
Omega 3s (g)
(%AI)		 0.092
(6%)		 0.138
(9%)		 0.166
(10%)
Omega 6s (g)
(%AI)		 0.017
(0%)		 0.026
(0%)		 0.031
(0%)
Omega 3 to Omega 6 Ratio 5.41
5.31
5.41
Omega 6 to Omega 3 Ratio 0.18
0.19
0.18
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.006
0.01
0.011
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.033
0.049
0.059
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.003
0.004
0.005
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.003
0.005
0.005
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.003
0.005
0.005
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.017
0.026
0.031
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.092
0.138
0.166
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
0.009
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 100 100 180
Essential  
Histidine (mg)
(%RDI)		 66
(9%)		 64
(9%)		 119
(17%)
Isoleucine (mg)
(%RDI)		 152
(11%)		 147
(11%)		 274
(20%)
Leucine (mg)
(%RDI)		 231
(8%)		 223
(8%)		 416
(15%)
Lysine (mg)
(%RDI)		 182
(9%)		 174
(8%)		 328
(16%)
Methionine (mg)
(%RDI)		 55
(8%)		 53
(7%)		 99
(14%)
Phenylalanine (mg)
(%RDI)		 134
(15%)		 129
(15%)		 241
(28%)
Threonine (mg)
(%RDI)		 127
(12%)		 122
(12%)		 229
(22%)
Tryptophan (mg)
(%RDI)		 40
(14%)		 39
(14%)		 72
(26%)
Valine (mg)
(%RDI)		 168
(9%)		 161
(9%)		 302
(17%)
Conditional  
Arginine (mg) 168
162
302
Cystine (mg)
(%RDI)		 35
(12%)		 35
(12%)		 63
(22%)
Glycine (mg) 140
134
252
Proline (mg) 116
112
209
Tyrosine (mg)
(%RDI)		 113
(13%)		 108
(12%)		 203
(23%)
Non-Essential  
Alanine (mg) 147
142
265
Aspartic acid (mg) 250
240
450
Betaine (mg) 89
103
160
Glutamic acid (mg) 357
343
643
Hydroxyproline (mg) --
--
--
Serine (mg) 107
104
193
Data Source
Cooked Spinach (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Raw Spinach
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Spinach (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.