Nutrition Comparison Tool
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Cooked Spinach (Boiled, Drained)
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Cooked Carrots (Boiled, Drained)
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 2% DV 41 calories
  • Cooked Carrots (Boiled, Drained) 1 cup slices (x1) 3% DV 55 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 1% DV 0.47g
  • Cooked Carrots (Boiled, Drained) 1 cup slices (x1) 0% DV 0.28g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 2% DV 6.8g
  • Cooked Carrots (Boiled, Drained) 1 cup slices (x1) 5% DV 12.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 11% DV 5.3g
  • Cooked Carrots (Boiled, Drained) 1 cup slices (x1) 2% DV 1.2g

Cholesterol Comparison


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

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 0% DV 0.08g
  • Cooked Carrots (Boiled, Drained) 1 cup slices (x1) 0% DV 0.05g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 15% DV 4.3g
  • Cooked Carrots (Boiled, Drained) 1 cup slices (x1) 17% DV 4.7g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 2% DV 0.77g
  • Cooked Carrots (Boiled, Drained) 1 cup slices (x1) 11% DV 5.4g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 36% DV 6.4mg
  • Cooked Carrots (Boiled, Drained) 1 cup slices (x1) 3% DV 0.53mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 19% DV 244.8mg
  • Cooked Carrots (Boiled, Drained) 1 cup slices (x1) 4% DV 46.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 18% DV 838.8mg
  • Cooked Carrots (Boiled, Drained) 1 cup slices (x1) 8% DV 366.6mg
Comparison Table

Table Legend

  1. Cooked Spinach (Boiled, Drained)
  2. Cooked Carrots (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 180 156
Calories
(%DV)		 41
(2%)		 55
(3%)
Fat (g)
(%DV)		 0.47
(1%)		 0.28
(0%)
Protein (g)
(%DV)		 5.3
(11%)		 1.2
(2%)
Carbohydrate (g)
(%DV)		 6.8
(2%)		 12.8
(5%)
Sugars (g)
(%DV)		 0.77
(2%)		 5.4
(11%)
Fiber (g)
(%DV)		 4.3
(15%)		 4.7
(17%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.08
(0%)		 0.05
(0%)
Net-Carbs (g) 2.4
8.1
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 180 156
Calcium (mg)
(%DV)		 244.8
(19%)		 46.8
(4%)
Iron, Fe (mg)
(%DV)		 6.4
(36%)		 0.53
(3%)
Potassium, K (mg)
(%DV)		 838.8
(18%)		 366.6
(8%)
Magnesium (mg)
(%DV)		 156.6
(37%)		 15.6
(4%)
Phosphorus, P (mg)
(%DV)		 100.8
(8%)		 46.8
(4%)
Sodium (mg)
(%DV)		 126
(5%)		 90.5
(4%)
Zinc, Zn (mg)
(%DV)		 1.4
(12%)		 0.31
(3%)
Copper, Cu (mg)
(%DV)		 0.31
(35%)		 0.03
(3%)
Manganese (mg)
(%DV)		 1.7
(73%)		 0.24
(11%)
Selenium, Se (mcg)
(%DV)		 2.7
(5%)		 1.1
(2%)
Fluoride, F (mcg)
(%AI)		 68
(2%)		 74.1
(2%)
Molybdenum (mcg) --
--
Iodine, I (mcg) 7
0.78
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 180 156
Vitamin A, RAE (mcg)
(%DV)		 943.2
(105%)		 1329.1
(148%)
Vitamin C (mg)
(%DV)		 17.6
(20%)		 5.6
(6%)
Thiamin (B1) (mg)
(%DV)		 0.17
(14%)		 0.1
(9%)
Riboflavin (B2) (mg)
(%DV)		 0.42
(33%)		 0.07
(5%)
Niacin (B3) (mg)
(%DV)		 0.88
(6%)		 1
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0.26
(5%)		 0.36
(7%)
Vitamin B6 (mg)
(%DV)		 0.44
(26%)		 0.24
(14%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 262.8
(66%)		 21.8
(5%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 262.8
(66%)		 21.8
(5%)
Folate DFE (mcg)
(%)		 262.8
(66%)		 21.8
(5%)
Choline (mg)
(%DV)		 35.5
(6%)		 13.7
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 11318.4
(105%)		 12997.9
(120%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 5890.6
(27%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 18865.8 26571.5
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 20354.4
1071.7
Vitamin E (mg)
(%DV)		 3.7
(25%)		 1.6
(11%)
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)		 888.5
(740%)		 21.4
(18%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 180 156
Water (g) 164.2
140.7
Ash (g) 3
1
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -18.65
-6.44
  Carbohydrates
Food # 1 2
Weight (g) 180 156
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
4.2
Glucose (Dextrose) (g) --
0.62
Fructose (g) --
0.56
Lactose (g) --
0
Maltose (g) --
0
Galactose (g) --
0
Starch (g) --
0.27
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 180 156
Monounsaturated Fats (g) 0.011
0.009
Polyunsaturated Fats (g) 0.196
0.139
Omega 3s (g)
(%AI)		 0.166
(10%)		 0.002
(0%)
Omega 6s (g)
(%AI)		 0.031
(0%)		 0.136
(1%)
Omega 3 to Omega 6 Ratio 5.41
0.01
Omega 6 to Omega 3 Ratio 0.18
87
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 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) --
0
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.011
0
Pentadecanoic Acid (15:0) (g) --
0
Palmitic Acid (16:0) (g) 0.059
0.045
Margaric Acid (17:0) (g) --
0
Stearic Acid (18:0) (g) 0.005
0.002
Arachidic Acid (20:0) (g) --
0
Behenic Acid (22:0) (g) --
0
Lignoceric Acid (24:0) (g) --
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
Pentadecenoic Acid (15:1) (g) --
0
Palmitoleic Acid (16:1) (g) 0.005
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
0
Oleic Acid (18:1) (g) 0.005
0.008
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.031
0.136
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.166
0.002
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
0
Eicosatetraenoic Acid 20:4 (g) 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) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 180 156
Essential  
Histidine (mg)
(%RDI)		 119
(17%)		 51
(7%)
Isoleucine (mg)
(%RDI)		 274
(20%)		 98
(7%)
Leucine (mg)
(%RDI)		 416
(15%)		 131
(5%)
Lysine (mg)
(%RDI)		 328
(16%)		 129
(6%)
Methionine (mg)
(%RDI)		 99
(14%)		 27
(4%)
Phenylalanine (mg)
(%RDI)		 241
(28%)		 78
(9%)
Threonine (mg)
(%RDI)		 229
(22%)		 245
(23%)
Tryptophan (mg)
(%RDI)		 72
(26%)		 16
(6%)
Valine (mg)
(%RDI)		 302
(17%)		 87
(5%)
Conditional  
Arginine (mg) 302
117
Cystine (mg)
(%RDI)		 63
(22%)		 106
(37%)
Glycine (mg) 252
59
Proline (mg) 209
69
Tyrosine (mg)
(%RDI)		 203
(23%)		 55
(6%)
Non-Essential  
Alanine (mg) 265
145
Aspartic acid (mg) 450
243
Betaine (mg) 160
0.16
Glutamic acid (mg) 643
470
Hydroxyproline (mg) --
--
Serine (mg) 193
69
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.
Cooked Carrots (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.