NutrientSpinach, without salt, drained, boiled, cookedSpinach, rawDelta
Calories23.00 23.00 0 %
Vitamins
Betaine89.0 mg102.6 mg15 %
Carotene, beta6288.00 mcg5626.00 mcg-11 %
Choline19.7 mg19.3 mg-2 %
Folate146.00 mcg194.00 mcg33 %
Lutein + zeaxanthin11308.00 mcg12198.00 mcg8 %
Niacin0.490 mg0.724 mg48 %
Pantothenic acid0.145 mg0.065 mg-55 %
Riboflavin0.236 mg0.189 mg-20 %
Thiamin0.095 mg0.078 mg-18 %
Tocopherol, alpha2.08 mg2.03 mg-2 %
Tocopherol, gamma0 mg0.18 mg∞ %
Vitamin A10481.00 IU9377.00 IU-11 %
Vitamin A, RAE524.00 mcg469.00 mcg-10 %
Vitamin B60.242 mg0.195 mg-19 %
Vitamin C9.8 mg28.1 mg187 %
Vitamin E2.08 mg2.03 mg-2 %
Vitamin K493.6 mcg482.9 mcg-2 %
Minerals
Calcium, Ca136.00 mg99.00 mg-27 %
Copper, Cu0.174 mg0.130 mg-25 %
Fluoride, F37.8 mcg0 mcg-100 %
Iron, Fe3.57 mg2.71 mg-24 %
Magnesium, Mg87.00 mg79.00 mg-9 %
Manganese, Mn0.935 mg0.897 mg-4 %
Phosphorus, P56.00 mg49.00 mg-13 %
Potassium, K466.00 mg558.00 mg20 %
Selenium, Se1.5 mcg1.0 mcg-33 %
Sodium, Na70.00 mg79.00 mg13 %
Zinc, Zn0.76 mg0.53 mg-30 %
Proteins
Alanine0.147 g0.142 g-3 %
Arginine0.168 g0.162 g-4 %
Aspartic acid0.250 g0.240 g-4 %
Cystine0.035 g0.035 g0 %
Glutamic acid0.357 g0.343 g-4 %
Glycine0.140 g0.134 g-4 %
Histidine0.066 g0.064 g-3 %
Isoleucine0.152 g0.147 g-3 %
Leucine0.231 g0.223 g-3 %
Lysine0.182 g0.174 g-4 %
Methionine0.055 g0.053 g-4 %
Phenylalanine0.134 g0.129 g-4 %
Proline0.116 g0.112 g-3 %
Protein2.97 g2.86 g-4 %
Serine0.107 g0.104 g-3 %
Threonine0.127 g0.122 g-4 %
Tryptophan0.040 g0.039 g-3 %
Tyrosine0.113 g0.108 g-4 %
Valine0.168 g0.161 g-4 %
Fats
Fat0.26 g0.39 g50 %
Hexadecanoic acid0.033 g0.049 g48 %
Hexadecenoic acid0.003 g0.005 g67 %
Monounsaturated fatty acids0.006 g0.010 g67 %
Octadecadienoic acid0.017 g0.026 g53 %
Octadecanoic acid0.003 g0.004 g33 %
Octadecatrienoic acid0.092 g0.138 g50 %
Octadecenoic acid0.003 g0.005 g67 %
Polyunsaturated fatty acids0.109 g0.165 g51 %
Saturated fatty acids0.043 g0.063 g47 %
Tetradecanoic acid0.006 g0.010 g67 %
Carbohydrates
Carbohydrate3.75 g3.63 g-3 %
Fiber2.4 g2.2 g-8 %
Fructose0 g0.15 g∞ %
Galactose0 g0.10 g∞ %
Glucose (dextrose)0 g0.11 g∞ %
Sucrose0 g0.07 g∞ %
Sugars0.43 g0.42 g-2 %
Sterols
Phytosterols0 mg9.00 mg∞ %
Other
Ash1.81 g1.72 g-5 %
Water91.21 g91.40 g0 %
* - comparison between 100 g servings of each foods
 
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Spinach, without salt, drained, boiled, cooked and Spinach, raw food comparison Daily values are based on 2000 calorie diet and 155 lbs body weight (change). Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Nutritional value of a cooked product is provided for the given weight of cooked food. Data from USDA National Nutrient Database for Standard Reference.
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