Spinach, canned, no salt added, solids and liquids vs Spinach, raw
Nutrition comparison per 100 g.
Spinach, canned, no salt added, solids and liquids
19 kcal
Spinach, raw
23 kcal
Calories
19 kcal
23 kcal
Protein
2.1 g
2.9 g
Carbs
2.9 g
3.6 g
Fiber
2.2 g
2.2 g
Sugars
~
0.4 g
Fat
0.4 g
0.4 g
Sodium
75 mg
79 mg
Key takeaways
- Spinach, canned, no salt added, solids and liquids has 20% fewer calories (19 kcal vs 23 kcal).
- Spinach, raw has more protein (2.9 g vs 2.1 g).
- Spinach, canned, no salt added, solids and liquids has more carbs (2.9 g vs 3.6 g).
- Spinach, canned, no salt added, solids and liquids has more fat (0.4 g vs 0.4 g).
- Spinach, canned, no salt added, solids and liquids has more sodium (75 mg vs 79 mg).
| Macronutrients | Spinach, canned, no salt added, solids and liquids | Spinach, raw |
|---|---|---|
| Calories | 19 kcal | 23 kcal |
| Protein | 2.1 g | 2.9 g |
| Total Fat | 0.4 g | 0.4 g |
| Total Carbohydrate | 2.9 g | 3.6 g |
| Dietary Fiber | 2.2 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 93.2 g | 91.4 g |
| Carbohydrates | Spinach, canned, no salt added, solids and liquids | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 2.9 g | 3.6 g |
| Dietary Fiber | 2.2 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Spinach, canned, no salt added, solids and liquids | Spinach, raw |
|---|---|---|
| Total Fat | 0.4 g | 0.4 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.2 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 122.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 23.0 mg | 26.0 mg |
| Protein & Amino Acids | Spinach, canned, no salt added, solids and liquids | Spinach, raw |
|---|---|---|
| Protein | 2.1 g | 2.9 g |
| Histidine | 47.0 mg | 64.0 mg |
| Isoleucine | 108.0 mg | 147.0 mg |
| Leucine | 164.0 mg | 223.0 mg |
| Lysine | 129.0 mg | 174.0 mg |
| Methionine | 39.0 mg | 53.0 mg |
| Phenylalanine | 95.0 mg | 129.0 mg |
| Threonine | 90.0 mg | 122.0 mg |
| Tryptophan | 28.0 mg | 39.0 mg |
| Valine | 119.0 mg | 161.0 mg |
| Alanine | 104.0 mg | 142.0 mg |
| Arginine | 119.0 mg | 162.0 mg |
| Aspartic Acid | 177.0 mg | 240.0 mg |
| Cystine | 25.0 mg | 35.0 mg |
| Glutamic Acid | 253.0 mg | 343.0 mg |
| Glycine | 99.0 mg | 134.0 mg |
| Proline | 82.0 mg | 112.0 mg |
| Serine | 76.0 mg | 104.0 mg |
| Tyrosine | 80.0 mg | 108.0 mg |
| Vitamins | Spinach, canned, no salt added, solids and liquids | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 322.0 mcg | 469.0 mcg |
| Vitamin C | 13.5 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.0 mg |
| Vitamin K | ~ | 482.9 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.3 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 58.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Spinach, canned, no salt added, solids and liquids | Spinach, raw |
|---|---|---|
| Calcium | 83.0 mg | 99.0 mg |
| Iron | 1.6 mg | 2.7 mg |
| Magnesium | 56.0 mg | 79.0 mg |
| Phosphorus | 32.0 mg | 49.0 mg |
| Potassium | 230.0 mg | 558.0 mg |
| Sodium | 75.0 mg | 79.0 mg |
| Zinc | 0.4 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.5 mg | 0.9 mg |
| Selenium | 1.2 mcg | 1.0 mcg |
| Sterols | Spinach, canned, no salt added, solids and liquids | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Spinach, canned, no salt added, solids and liquids | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.4 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Spinach, canned, no salt added, solids and liquids or Spinach, raw?
Spinach, canned, no salt added, solids and liquids has fewer calories: 19 kcal for Spinach, canned, no salt added, solids and liquids vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Spinach, canned, no salt added, solids and liquids or Spinach, raw?
Spinach, raw has more protein: 2.1 g for Spinach, canned, no salt added, solids and liquids vs 2.9 g for Spinach, raw per 100 g.
Is Spinach, canned, no salt added, solids and liquids or Spinach, raw healthier?
Spinach, canned, no salt added, solids and liquids is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.