Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt vs Spinach, raw
Nutrition comparison per 100 g.
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
34 kcal
Spinach, raw
23 kcal
Calories
34 kcal
23 kcal
Protein
4.0 g
2.9 g
Carbs
4.8 g
3.6 g
Fiber
3.7 g
2.2 g
Sugars
0.5 g
0.4 g
Fat
0.9 g
0.4 g
Sodium
322 mg
79 mg
Key takeaways
- Spinach, raw has 32% fewer calories (23 kcal vs 34 kcal).
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt has more protein (4.0 g vs 2.9 g).
- Spinach, raw has more carbs (3.6 g vs 4.8 g).
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt has more fiber (3.7 g vs 2.2 g).
- Spinach, raw has more sugars (0.4 g vs 0.5 g).
| Macronutrients | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Calories | 34 kcal | 23 kcal |
| Protein | 4.0 g | 2.9 g |
| Total Fat | 0.9 g | 0.4 g |
| Total Carbohydrate | 4.8 g | 3.6 g |
| Dietary Fiber | 3.7 g | 2.2 g |
| Total Sugars | 0.5 g | 0.4 g |
| Water | 88.9 g | 91.4 g |
| Carbohydrates | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 4.8 g | 3.6 g |
| Dietary Fiber | 3.7 g | 2.2 g |
| Starch | 0.0 g | ~ |
| Total Sugars | 0.5 g | 0.4 g |
| Fats & Fatty Acids | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Total Fat | 0.9 g | 0.4 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.1 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 86.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 0.0 mg | 26.0 mg |
| Protein & Amino Acids | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Protein | 4.0 g | 2.9 g |
| Histidine | 49.0 mg | 64.0 mg |
| Isoleucine | 128.0 mg | 147.0 mg |
| Leucine | 205.0 mg | 223.0 mg |
| Lysine | 256.0 mg | 174.0 mg |
| Methionine | 53.0 mg | 53.0 mg |
| Phenylalanine | 211.0 mg | 129.0 mg |
| Threonine | 220.0 mg | 122.0 mg |
| Tryptophan | 101.0 mg | 39.0 mg |
| Valine | 181.0 mg | 161.0 mg |
| Alanine | 222.0 mg | 142.0 mg |
| Arginine | 489.0 mg | 162.0 mg |
| Aspartic Acid | 436.0 mg | 240.0 mg |
| Cystine | 29.0 mg | 35.0 mg |
| Glutamic Acid | 516.0 mg | 343.0 mg |
| Glycine | 225.0 mg | 134.0 mg |
| Proline | 201.0 mg | 112.0 mg |
| Serine | 173.0 mg | 104.0 mg |
| Tyrosine | 219.0 mg | 108.0 mg |
| Vitamins | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 603.0 mcg | 469.0 mcg |
| Vitamin C | 2.2 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 3.5 mg | 2.0 mg |
| Vitamin K | 540.7 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Niacin (B3) | 0.4 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 121.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | 24.8 mg | 19.3 mg |
| Betaine | 112.0 mg | 102.6 mg |
| Minerals | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Calcium | 153.0 mg | 99.0 mg |
| Iron | 2.0 mg | 2.7 mg |
| Magnesium | 82.0 mg | 79.0 mg |
| Phosphorus | 50.0 mg | 49.0 mg |
| Potassium | 302.0 mg | 558.0 mg |
| Sodium | 322.0 mg | 79.0 mg |
| Zinc | 0.5 mg | 0.5 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.7 mg | 0.9 mg |
| Selenium | 5.5 mcg | 1.0 mcg |
| Sterols | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.4 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt or Spinach, raw?
Spinach, raw has fewer calories: 34 kcal for Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt or Spinach, raw?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt has more protein: 4.0 g for Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt or Spinach, raw?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt has more fiber: 3.7 g for Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt vs 2.2 g for Spinach, raw per 100 g.
Is Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt or Spinach, raw healthier?
Spinach, raw is lower in calories, and Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.