Comparing Nutrients in 100 calories Spinach VS Boiled Spinach

Weight per 100 calories

• Spinach: 435g
• Boiled Spinach: 435g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Spinach or Boiled Spinach?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.43% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.8g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	2.58% 1.87g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.9% 0.65g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	25% 9.57g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	227% 2039μg	253% 2278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.2% 0.82mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.65% 0.28mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61.6% 18.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	211% 843μg	159% 635μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	136% 122mg	47.3% 42.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59% 8.83mg	60.3% 9.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1750% 2100μg	1788% 2146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Boiled Spinach	Recommended Dietary Allowance
Calcium	43% 430mg	59% 591mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	84% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.1% 164μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	147% 11.8mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	81.8% 343mg	90% 378mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	177% 4.07mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.4% 213mg	34.8% 243mg	700mg per day for Men 19-50 years
Potassium	71.4% 2426mg	59.6% 2026mg	3400mg per day for Men 19-50 years
Selenium	7.9% 4.35μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	10.7% 397g	10.7% 397g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Spinach vs Boiled Spinach:

• Raw Spinach has 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 2.2 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Boiled and Drained Spinach have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E and Vitamin K per 100 kcal.
• Both Raw Spinach as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Spinach vs Boiled Spinach:

• Boiled and Drained Spinach contains 1.4 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.5 times more Selenium and 1.4 times more Zinc than Raw Spinach.
• Both Raw Spinach and Boiled and Drained Spinach have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Spinach has 1.5 times more Fat and 1.5 times more Omega 3 than Boiled and Drained Spinach.
• Both Raw Spinach and Boiled and Drained Spinach have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Raw Spinach as well as Boiled and Drained Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.