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NutrientSpinach, without salt, drained, boiled, cookedSpinach, raw
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Weight100 g100 g
Calories23 kcal23 kcal
Vitamins
Betaine89 mg102.6 mg
Choline19.7 mg19.3 mg
Folate146 mcg194 mcg
Folic acid0 mcg0 mcg
Niacin0.49 mg0.724 mg
Pantothenic acid0.145 mg0.065 mg
Riboflavin0.236 mg0.189 mg
Thiamin0.095 mg0.078 mg
Vitamin A10481 IU9377 IU
Vitamin A, RAE524 mcg469 mcg
Carotene, alpha0 mcg0 mcg
Carotene, beta6288 mcg5626 mcg
Cryptoxanthin, beta0 mcg0 mcg
Lutein + zeaxanthin11308 mcg12198 mcg
Lycopene0 mcg0 mcg
Vitamin B120 mcg0 mcg
Vitamin B60.242 mg0.195 mg
Vitamin C9.8 mg28.1 mg
Vitamin D0 IU0 IU
Vitamin E (alpha-tocopherol)2.08 mg2.03 mg
Tocopherol, beta0 mg
Tocopherol, delta0 mg
Tocopherol, gamma0.18 mg
Tocotrienol, alpha0 mg
Tocotrienol, beta0 mg
Tocotrienol, delta0 mg
Tocotrienol, gamma0 mg
Vitamin K493.6 mcg482.9 mcg
Minerals
Calcium, Ca136 mg99 mg
Copper, Cu0.174 mg0.13 mg
Fluoride, F37.8 mcg
Iron, Fe3.57 mg2.71 mg
Magnesium, Mg87 mg79 mg
Manganese, Mn0.935 mg0.897 mg
Phosphorus, P56 mg49 mg
Potassium, K466 mg558 mg
Selenium, Se1.5 mcg1 mcg
Sodium, Na70 mg79 mg
Zinc, Zn0.76 mg0.53 mg
Proteins
Protein2.97 g2.86 g
Alanine0.147 g0.142 g
Arginine0.168 g0.162 g
Aspartic acid0.25 g0.24 g
Cystine0.035 g0.035 g
Glutamic acid0.357 g0.343 g
Glycine0.14 g0.134 g
Histidine0.066 g0.064 g
Isoleucine0.152 g0.147 g
Leucine0.231 g0.223 g
Lysine0.182 g0.174 g
Methionine0.055 g0.053 g
Phenylalanine0.134 g0.129 g
Proline0.116 g0.112 g
Serine0.107 g0.104 g
Threonine0.127 g0.122 g
Tryptophan0.04 g0.039 g
Tyrosine0.113 g0.108 g
Valine0.168 g0.161 g
Fats
Fat0.26 g0.39 g
Saturated fatty acids0.043 g0.063 g
Butanoic acid0 g0 g
Decanoic acid0 g0 g
Dodecanoic acid0 g0 g
Hexadecanoic acid0.033 g0.049 g
Hexanoic acid0 g0 g
Octadecanoic acid0.003 g0.004 g
Octanoic acid0 g0 g
Tetradecanoic acid0.006 g0.01 g
Monounsaturated fatty acids0.006 g0.01 g
Docosenoic acid0 g0 g
Eicosenoic acid0 g0 g
Hexadecenoic acid0.003 g0.005 g
Octadecenoic acid0.003 g0.005 g
Polyunsaturated fatty acids0.109 g0.165 g
Docosahexaenoic n-3 acid0 g0 g
Docosapentaenoic n-3 acid0 g0 g
Eicosapentaenoic n-3 acid0 g0 g
Eicosatetraenoic acid0 g0 g
Octadecadienoic acid0.017 g0.026 g
Octadecatetraenoic acid0 g0 g
Octadecatrienoic acid0.092 g0.138 g
Fatty acids, total trans0 g0 g
Carbohydrates
Carbohydrate3.75 g3.63 g
Fiber2.4 g2.2 g
Sugars0.43 g0.42 g
Fructose0.15 g
Galactose0.1 g
Glucose (dextrose)0.11 g
Lactose0 g
Maltose0 g
Sucrose0.07 g
Sterols
Cholesterol0 mg0 mg
Phytosterols9 mg
Other
Alcohol, ethyl0 g0 g
Ash1.81 g1.72 g
Caffeine0 mg0 mg
Theobromine0 mg0 mg
Tocopherol, alpha2.08 mg2.03 mg
Water91.21 g91.4 g
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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 (70 kg) 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. Food images may show a similar or a related product and are not meant to be used for food identification. 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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