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Nutritional Profile of Raw Spinach - Care Omnia Nutrition
We got 40 nutritional values in our nutrition profile for Raw Spinach.
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks quite high (Top 100) for two nutrients.
These are
- Lutein + Zeaxanthin (Fat-soluble Vitamins)
- Phylloquinone (Fat-soluble Vitamins)
Also, when compared to all foods, it ranks well (Top 250) for six additional nutrients.
With the highest ranking of them being
- Folate, food (Water-soluble Vitamins)
- beta-Carotene (Fat-soluble Vitamins)
- Water (Water)
- Folate, total (Water-soluble Vitamins)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks notably well (Top 25) for four nutrients.
These are
- Folate, DFE (Water-soluble Vitamins)
- Folate, food (Water-soluble Vitamins)
- Folate, total (Water-soluble Vitamins)
- Lutein + Zeaxanthin (Fat-soluble Vitamins)
Additionally, a comparison to foods in the same category shows that it ranks high (Top 50) for one additional nutrient:
- Magnesium, Mg (Minerals)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Raw Spinach
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Raw Spinach
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Raw Spinach
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Raw Spinach
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Raw Spinach
In food category: Vegetables and Vegetable Products
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 3.6 g | 1 g | 728 | 2161 |
| Fiber, total dietary | 2.2 g | 623.7 mg | 72 | 230 |
| Sugars (Total incl. NLEA) | 420 mg | 119.1 mg | 494 | 1634 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 10 mg | 2.8 mg | 616 | 2831 |
| Fatty Acids, total polyunsaturated | 165 mg | 46.8 mg | 625 | 2350 |
| Fatty Acids, total saturated | 63 mg | 17.9 mg | 676 | 2744 |
| Total Lipid (Fat) | 390 mg | 110.6 mg | 394 | 1714 |
| Saturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Myristic Acid (14:0) | 10 mg | 2.8 mg | 185 | 1140 |
| Palmitic Acid (16:0) | 49 mg | 13.9 mg | 554 | 2227 |
| Stearic Acid (18:0) | 4 mg | 1.1 mg | 343 | 1687 |
| Monounsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 5 mg | 1.4 mg | 612 | 2807 |
| Palmitoleic Acid (16:1) | 5 mg | 1.4 mg | 84 | 978 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 26 mg | 7.4 mg | 691 | 2368 |
| Linolenic Acid (18:3) | 138 mg | 39.1 mg | 171 | 818 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 2.9 g | 810.8 mg | 239 | 1333 |
| Water-soluble Vitamins (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 194 µg | 55 µg | 12 | 264 |
| Folate, food | 194 µg | 55 µg | 12 | 105 |
| Folate, total | 194 µg | 55 µg | 12 | 192 |
| Niacin | 724 µg | 205.3 µg | 355 | 1825 |
| Riboflavin | 189 µg | 53.6 µg | 111 | 622 |
| Thiamin | 78 µg | 22.1 µg | 165 | 806 |
| Vitamin B6 | 195 µg | 55.3 µg | 165 | 786 |
| Vitamin C | 28.1 mg | 8 mg | 195 | 350 |
| Fat-soluble Vitamins (5) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 2 mg | 575.5 µg | 90 | 440 |
| beta-Carotene | 5.6 mg | 1.6 mg | 111 | 119 |
| Lutein + Zeaxanthin | 12.2 mg | 3.5 mg | 25 | 26 |
| Phylloquinone | 483 µg | 136.9 µg | 68 | 73 |
| Vitamin A, RAE | 469 µg | 133 µg | 139 | 289 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 99 mg | 28.1 mg | 103 | 446 |
| Copper, Cu | 130 µg | 36.9 µg | 179 | 719 |
| Iron, Fe | 2.7 mg | 768.3 µg | 59 | 650 |
| Magnesium, Mg | 79 mg | 22.4 mg | 44 | 243 |
| Phosphorus, P | 49 mg | 13.9 mg | 122 | 623 |
| Potassium, K | 558 mg | 158.2 mg | 89 | 344 |
| Selenium, Se | 1 µg | 0.3 µg | 94 | 688 |
| Sodium, Na | 79 mg | 22.4 mg | 373 | 1070 |
| Zinc, Zn | 530 µg | 150.3 µg | 104 | 867 |
| Other Micronutrients (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Choline | 19.3 mg | 5.5 mg | 209 | 963 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 91.4 g | 25.9 g | 112 | 160 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 23 kcal | 6.5 kcal | 199 | 666 |
Buy This Food Online!
If you're interested in buying this food we've selected what we believe to be the best match for it on Amazon.
Click on the image for more images (+ zoom), price, availability, user reviews, and more.
OLIVIAS ORGANICS Organic Spinach, 9 OZ
Key Features Include
- Non-GMO Certified
- Organic
We Value Certified Organic Foods
We always choose certified organic products if at all possible.
Organic products might cost a bit more, but then again, your health is priceless!
We see it as an investment for the future!
Common Serving Sizes Of Raw Spinach
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Baby Leaf | 0.6 g | 0.02 oz |
| 1 Leaf | 10.0 g | 0.4 oz |
| 1 Cup | 25.0 g | 0.9 oz |
| Guideline Amount In Salad | 50.0 g | 1.8 oz |
44 Similar Vegetables or Vegetable Products
Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.
Similar Vegetables and Vegetable Products 1 - 44
Click on a food to explore all of the nutrients it contains.
| Malabar Spinach | No of Nutrients |
| 29 | |
| Mustard Spinach | No of Nutrients |
(Tendergreen, With Salt, Drained) | 29 |
(Tendergreen, Without Salt, Drained) | 29 |
(Tendergreen) | 39 |
| New Zealand Spinach | No of Nutrients |
(With Salt, Drained) | 41 |
(Without Salt, Drained) | 41 |
| 41 | |
| Spinach | No of Nutrients |
| 31 | |
(With Salt, Drained, Chopped Or Leaf) | 63 |
(Without Salt, Drained, Chopped Or Leaf) | 63 |
(With Salt, Drained) | 65 |
(Without Salt, Drained) | 65 |
(No Salt Added, Solids & Liquids) | 63 |
(Regular Pack, Drained Solids) | 64 |
(Regular Pack, Solids & Liquids) | 63 |
(Made With Butter) | 48 |
(Made With Margarine) | 45 |
(Made With Oil) | 41 |
(Made With Unspecified Fat) | 48 |
(Made Without Fat) | 40 |
(Unspecified If Cooking Fat Added) | 48 |
(Made With Butter) | 49 |
(Made With Margarine) | 45 |
(Made With Oil) | 41 |
(Made With Unspecified Fat) | 48 |
(Made Without Fat) | 40 |
(Unspecified If Cooking Fat Added) | 48 |
(Made With Butter) | 48 |
(Made With Margarine) | 45 |
(Made With Oil) | 40 |
(Made With Unspecified Fat) | 48 |
(Made Without Fat) | 34 |
(Unspecified If Cooking Fat Added) | 48 |
(As Ingredient) | 40 |
(Made With Unspecified Fat, Unspecified Form) | 48 |
(Unspecified Form, Made With Butter) | 48 |
(Unspecified Form, Made With Margarine) | 45 |
(Unspecified Form, Made With Oil) | 48 |
(Unspecified Form, Made Without Fat) | 34 |
(Unspecified If Cooking Fat Added, Unspecified Form) | 48 |
(Fresh) | 78 |
(Chopped Or Leaf, Includes USDA Food Distr. Program) | 63 |
| Spinach Souffle | No of Nutrients |
| 102 | |
| Vinespinach | No of Nutrients |
(Basella) | 46 |
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