Spinach, frozen, chopped or leaf, unprepared vs Spinach, raw
Nutrition comparison per 100 g.
Spinach, frozen, chopped or leaf, unprepared
29 kcal
Spinach, raw
23 kcal
Calories
29 kcal
23 kcal
Protein
3.6 g
2.9 g
Carbs
4.2 g
3.6 g
Fiber
2.9 g
2.2 g
Sugars
0.7 g
0.4 g
Fat
0.6 g
0.4 g
Sodium
74 mg
79 mg
Key takeaways
- Spinach, raw has 19% fewer calories (23 kcal vs 29 kcal).
- Spinach, frozen, chopped or leaf, unprepared has more protein (3.6 g vs 2.9 g).
- Spinach, raw has more carbs (3.6 g vs 4.2 g).
- Spinach, frozen, chopped or leaf, unprepared has more fiber (2.9 g vs 2.2 g).
- Spinach, raw has more sugars (0.4 g vs 0.7 g).
| Macronutrients | Spinach, frozen, chopped or leaf, unprepared | Spinach, raw |
|---|---|---|
| Calories | 29 kcal | 23 kcal |
| Protein | 3.6 g | 2.9 g |
| Total Fat | 0.6 g | 0.4 g |
| Total Carbohydrate | 4.2 g | 3.6 g |
| Dietary Fiber | 2.9 g | 2.2 g |
| Total Sugars | 0.7 g | 0.4 g |
| Water | 90.2 g | 91.4 g |
| Carbohydrates | Spinach, frozen, chopped or leaf, unprepared | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 4.2 g | 3.6 g |
| Dietary Fiber | 2.9 g | 2.2 g |
| Starch | 0.0 g | ~ |
| Total Sugars | 0.7 g | 0.4 g |
| Fats & Fatty Acids | Spinach, frozen, chopped or leaf, unprepared | Spinach, raw |
|---|---|---|
| Total Fat | 0.6 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 | 82.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 0.0 mg | 26.0 mg |
| Protein & Amino Acids | Spinach, frozen, chopped or leaf, unprepared | Spinach, raw |
|---|---|---|
| Protein | 3.6 g | 2.9 g |
| Histidine | 49.0 mg | 64.0 mg |
| Isoleucine | 126.0 mg | 147.0 mg |
| Leucine | 202.0 mg | 223.0 mg |
| Lysine | 251.0 mg | 174.0 mg |
| Methionine | 52.0 mg | 53.0 mg |
| Phenylalanine | 207.0 mg | 129.0 mg |
| Threonine | 217.0 mg | 122.0 mg |
| Tryptophan | 100.0 mg | 39.0 mg |
| Valine | 178.0 mg | 161.0 mg |
| Alanine | 218.0 mg | 142.0 mg |
| Arginine | 481.0 mg | 162.0 mg |
| Aspartic Acid | 429.0 mg | 240.0 mg |
| Cystine | 29.0 mg | 35.0 mg |
| Glutamic Acid | 508.0 mg | 343.0 mg |
| Glycine | 221.0 mg | 134.0 mg |
| Proline | 198.0 mg | 112.0 mg |
| Serine | 170.0 mg | 104.0 mg |
| Tyrosine | 215.0 mg | 108.0 mg |
| Vitamins | Spinach, frozen, chopped or leaf, unprepared | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 586.0 mcg | 469.0 mcg |
| Vitamin C | 5.5 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.9 mg | 2.0 mg |
| Vitamin K | 372.0 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Niacin (B3) | 0.5 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 145.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | 22.1 mg | 19.3 mg |
| Betaine | 117.4 mg | 102.6 mg |
| Minerals | Spinach, frozen, chopped or leaf, unprepared | Spinach, raw |
|---|---|---|
| Calcium | 129.0 mg | 99.0 mg |
| Iron | 1.9 mg | 2.7 mg |
| Magnesium | 75.0 mg | 79.0 mg |
| Phosphorus | 49.0 mg | 49.0 mg |
| Potassium | 346.0 mg | 558.0 mg |
| Sodium | 74.0 mg | 79.0 mg |
| Zinc | 0.6 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.7 mg | 0.9 mg |
| Selenium | 6.0 mcg | 1.0 mcg |
| Sterols | Spinach, frozen, chopped or leaf, unprepared | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Spinach, frozen, chopped or leaf, unprepared | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 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, unprepared or Spinach, raw?
Spinach, raw has fewer calories: 29 kcal for Spinach, frozen, chopped or leaf, unprepared vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Spinach, frozen, chopped or leaf, unprepared or Spinach, raw?
Spinach, frozen, chopped or leaf, unprepared has more protein: 3.6 g for Spinach, frozen, chopped or leaf, unprepared vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Spinach, frozen, chopped or leaf, unprepared or Spinach, raw?
Spinach, frozen, chopped or leaf, unprepared has more fiber: 2.9 g for Spinach, frozen, chopped or leaf, unprepared vs 2.2 g for Spinach, raw per 100 g.
Is Spinach, frozen, chopped or leaf, unprepared or Spinach, raw healthier?
Spinach, raw is lower in calories, and Spinach, frozen, chopped or leaf, unprepared is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.