Nutrition Facts Comparison Tool

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Nutrition Facts Comparison for:

#1 - Spinach raw
100 grams (100g)

#2 - Spinach raw
1 cup (30g)

Food Number#1#2#3
Serving Size (Grams)100g30gg
Macronutrients
Calories237
Fat (%DV)0.39g
(1%)
0.12g
(0%)
g
(%)
Saturated Fat (%DV)0.063g
(0%)
0.019g
(0%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)3.6g
(1%)
1.1g
(0%)
g
(%)
Fiber (%DV)2.2g
(9%)
0.7g
(3%)
g
(%)
Net-Carbs1.4g0.4gg
Sugar0.4g0.1gg
Protein2.9g
(6%)
0.9g
(2%)
g
(%)
Vitamins
Vitamin A (%DV)9377IU
(188%)
2813.1IU
(56%)
IU
(%)
Retinol Equiv.469μg140.7μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene5626μg1687.8μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.078mg
(5%)
0.023mg
(2%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.189mg
(11%)
0.057mg
(3%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.724mg
(4%)
0.217mg
(1%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.065mg
(1%)
0.02mg
(0%)
mg
(%)
Vitamin B6 (%DV)0.195mg
(10%)
0.059mg
(3%)
mg
(%)
Vitamin B9 (%DV)
Folate
194μg
(49%)
58.2μg
(15%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate194μg58.2μgμg
Dietary Folate Equivalents194μg58.2μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)28.1mg
(47%)
8.43mg
(14%)
mg
(%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
IU
μg
(%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin E (%DV)2.03mg
(10%)
0.61mg
(3%)
mg
(%)
Vitamin K (%DV)482.9μg
(604%)
144.87μg
(181%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
19.3mg
(4%)
5.79mg
(1%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin12198μg3659.4μgμg
Minerals
Calcium (%DV)99mg
(10%)
29.7mg
(3%)
mg
(%)
Copper (%DV)0.13mg
(7%)
0.039mg
(2%)
mg
(%)
Iron (%DV)2.71mg
(15%)
0.81mg
(5%)
mg
(%)
Potassium (%DV)558mg
(16%)
167.4mg
(5%)
mg
(%)
Phosphorus (%DV)49mg
(5%)
14.7mg
(1%)
mg
(%)
Magnesium (%DV)79mg
(20%)
23.7mg
(6%)
mg
(%)
Manganese (%DV)0.897mg
(45%)
0.269mg
(13%)
mg
(%)
Sodium (%DV)79mg
(3%)
24mg
(1%)
mg
(%)
Selenium (%DV)1μg
(1%)
0.3μg
(0%)
μg
(%)
Zinc (%DV)0.53mg
(4%)
0.16mg
(1%)
mg
(%)
Carbs and Sugars
Starch~g~gg
Sucrose0.07g0.02gg
Glucose0.11g0.03gg
Fructose0.15g0.05gg
Lactose0g0gg
Maltose0g0gg
Galactose0.1g0.03gg
Fatty Acids
Omega 3 to Omega 6 Ratio5.315.31
Omega 6 to Omega 3 Ratio0.190.19
Total Omega 3s138mg41mgmg
18D3 Linolenic138mg41mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s26mg8mgmg
18D226mg8mgmg
18D2CN6 Linoleic (LA)~mg~mgmg
18D2CLA Conjugated Linoleic (CLA)~mg~mgmg
18D3CN6 Gamma-linolenic (GLA)~mg~mgmg
20D2CN6 Eicosadienoic~mg~mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)~mg~mgmg
Essential Amino Acids
Histidine
(%RDI)
64mg
(9%)
19mg
(3%)
mg
(%)
Isoleucine
(%RDI)
147mg
(11%)
44mg
(3%)
mg
(%)
Leucine
(%RDI)
223mg
(8%)
67mg
(2%)
mg
(%)
Lysine
(%RDI)
174mg
(8%)
52mg
(2%)
mg
(%)
Methionine
(%RDI)
53mg
(7%)
16mg
(2%)
mg
(%)
Phenylalanine
(%RDI)
129mg
(15%)
39mg
(4%)
mg
(%)
Threonine
(%RDI)
122mg
(12%)
37mg
(4%)
mg
(%)
Tryptophan
(%RDI)
39mg
(14%)
12mg
(4%)
mg
(%)
Valine
(%RDI)
161mg
(9%)
48mg
(3%)
mg
(%)
More Amino Acids
Arginine162mg49mgmg
Alanine142mg43mgmg
Aspartic Acid240mg72mgmg
Cystine
(%RDI)
35mg
(12%)
11mg
(4%)
mg
(%)
Glutamic Acid343mg103mgmg
Glycine134mg40mgmg
Proline112mg34mgmg
Serine104mg31mgmg
Tyrosine
(%RDI)
108mg
(12%)
32mg
(4%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash1.72g0.52gg
Water91.4g27.42gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
1.15%0.35%%
Percent Water91.4%27.4%%
Protein to Carb Ratio (g/g)0.810.82

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.