Side-by-Side Comparison

Brown Rice (Cooked) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Nutty cooked whole grain brown rice in minimalist stoneware dish

grains

Brown Rice (Cooked)

123Calories

2.7Protein

1.6Fiber

0.0Vit C

View Details

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-81%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 123 kcal, 100 kcal less).

Higher Protein

+4%

Similar Concentration

Both provide similar protein (2.9 g vs 2.7 g).

Higher Dietary Fiber

+38%

Spinach (Raw)

Spinach (Raw) provides 2.2 g vs 1.6 g in Brown Rice (Cooked) (+0.60 g, +38%).

Higher Vitamin C

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 0 mg in Brown Rice (Cooked) (+28.1 mg).

Comparing per 100 g standard edible portion.

Nutrient

Brown Rice (Cooked)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Brown Rice (Cooked) higher

Brown Rice (Cooked)

123 kcal6% DV

Spinach (Raw)

23 kcal1% DV

Brown Rice (Cooked) provides 123 kcal vs 23 kcal in Spinach (Raw) (+100 kcal, +435%).

ProteinSpinach (Raw) higher

Brown Rice (Cooked)

2.7 g5% DV

Spinach (Raw)

2.9 g6% DV

Spinach (Raw) provides 2.9 g vs 2.7 g in Brown Rice (Cooked) (+0.12 g, +4%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

25.6 g9% DV

Spinach (Raw)

3.6 g1% DV

Brown Rice (Cooked) provides 25.6 g vs 3.6 g in Spinach (Raw) (+22.0 g, +605%).

Dietary FiberSpinach (Raw) higher

Brown Rice (Cooked)

1.6 g6% DV

Spinach (Raw)

2.2 g8% DV

Spinach (Raw) provides 2.2 g vs 1.6 g in Brown Rice (Cooked) (+0.60 g, +38%).

Total FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.97 g1% DV

Spinach (Raw)

0.39 g1% DV

Brown Rice (Cooked) provides 0.97 g vs 0.39 g in Spinach (Raw) (+0.58 g, +149%).

Total SugarsSpinach (Raw) higher

Brown Rice (Cooked)

0.24 g

Spinach (Raw)

0.42 g1% DV

Spinach (Raw) provides 0.42 g vs 0.24 g in Brown Rice (Cooked) (+0.18 g, +75%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Brown Rice (Cooked)

0 mg

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) has higher vitamin c (28.1 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Brown Rice (Cooked)

0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) has higher vitamin a (rae) (469 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Brown Rice (Cooked)

0.07 mg

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.07 mg in Brown Rice (Cooked) (+2.0 mg, +2800%).

Vitamin KSpinach (Raw) higher

Brown Rice (Cooked)

0.6 µg1% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 0.6 µg in Brown Rice (Cooked) (+482 µg, +80383%).

Folate (DFE)Spinach (Raw) higher

Brown Rice (Cooked)

9.0 µg2% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 9.0 µg in Brown Rice (Cooked) (+185 µg, +2056%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.18 mg15% DV

Spinach (Raw)

0.08 mg7% DV

Brown Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.08 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Brown Rice (Cooked)

0.07 mg5% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.07 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

2.6 mg16% DV

Spinach (Raw)

0.72 mg5% DV

Brown Rice (Cooked) provides 2.6 mg vs 0.72 mg in Spinach (Raw) (+1.8 mg, +254%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.73 mg14% DV

Spinach (Raw)

0.07 mg1% DV

Brown Rice (Cooked) provides 0.73 mg vs 0.07 mg in Spinach (Raw) (+0.66 mg, +1015%).

Vitamin B6Similar

Brown Rice (Cooked)

0.15 mg9% DV

Spinach (Raw)

0.20 mg11% DV

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin b6 (0.15 mg).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Brown Rice (Cooked)

4.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 4.0 mg in Brown Rice (Cooked) (+75.0 mg, +1875%).

PotassiumSpinach (Raw) higher

Brown Rice (Cooked)

86.0 mg2% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 86.0 mg in Brown Rice (Cooked) (+472 mg, +549%).

CalciumSpinach (Raw) higher

Brown Rice (Cooked)

10.0 mg1% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 10.0 mg in Brown Rice (Cooked) (+89.0 mg, +890%).

IronSpinach (Raw) higher

Brown Rice (Cooked)

0.56 mg3% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 0.56 mg in Brown Rice (Cooked) (+2.2 mg, +384%).

MagnesiumSpinach (Raw) higher

Brown Rice (Cooked)

44.0 mg10% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 44.0 mg in Brown Rice (Cooked) (+35.0 mg, +80%).

PhosphorusBrown Rice (Cooked) higher

Brown Rice (Cooked)

103 mg8% DV

Spinach (Raw)

49.0 mg4% DV

Brown Rice (Cooked) provides 103 mg vs 49.0 mg in Spinach (Raw) (+54.0 mg, +110%).

ZincBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.71 mg6% DV

Spinach (Raw)

0.53 mg5% DV

Brown Rice (Cooked) provides 0.71 mg vs 0.53 mg in Spinach (Raw) (+0.18 mg, +34%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.24 g1% DV

Spinach (Raw)

0.06 g

Brown Rice (Cooked) provides 0.24 g vs 0.06 g in Spinach (Raw) (+0.18 g, +281%).

Nutrient

Brown Rice (Cooked)195 g (1 cup cooked (195 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Brown Rice (Cooked) higher

Brown Rice (Cooked)

240 kcal12% DV

Spinach (Raw)

7 kcal

Brown Rice (Cooked) provides 240 kcal vs 7 kcal in Spinach (Raw) (+233 kcal, +3376%).

ProteinBrown Rice (Cooked) higher

Brown Rice (Cooked)

5.3 g11% DV

Spinach (Raw)

0.86 g2% DV

Brown Rice (Cooked) provides 5.3 g vs 0.86 g in Spinach (Raw) (+4.5 g, +523%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

49.9 g18% DV

Spinach (Raw)

1.1 g

Brown Rice (Cooked) provides 49.9 g vs 1.1 g in Spinach (Raw) (+48.8 g, +4480%).

Dietary FiberBrown Rice (Cooked) higher

Brown Rice (Cooked)

3.1 g11% DV

Spinach (Raw)

0.66 g2% DV

Brown Rice (Cooked) provides 3.1 g vs 0.66 g in Spinach (Raw) (+2.5 g, +373%).

Total FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.9 g2% DV

Spinach (Raw)

0.12 g

Brown Rice (Cooked) provides 1.9 g vs 0.12 g in Spinach (Raw) (+1.8 g, +1517%).

Total SugarsBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.47 g1% DV

Spinach (Raw)

0.13 g

Brown Rice (Cooked) provides 0.47 g vs 0.13 g in Spinach (Raw) (+0.34 g, +271%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Brown Rice (Cooked)

0 mg

Spinach (Raw)

8.4 mg9% DV

Spinach (Raw) has higher vitamin c (8.4 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Brown Rice (Cooked)

0 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) has higher vitamin a (rae) (141 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Brown Rice (Cooked)

0.14 mg1% DV

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.14 mg in Brown Rice (Cooked) (+0.47 mg, +346%).

Vitamin KSpinach (Raw) higher

Brown Rice (Cooked)

1.2 µg1% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 1.2 µg in Brown Rice (Cooked) (+144 µg, +12282%).

Folate (DFE)Spinach (Raw) higher

Brown Rice (Cooked)

18 µg4% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 18 µg in Brown Rice (Cooked) (+41 µg, +232%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.35 mg29% DV

Spinach (Raw)

0.02 mg2% DV

Brown Rice (Cooked) provides 0.35 mg vs 0.02 mg in Spinach (Raw) (+0.33 mg, +1392%).

Riboflavin (Vitamin B2)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.13 mg10% DV

Spinach (Raw)

0.06 mg4% DV

Brown Rice (Cooked) provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.06 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

5.0 mg31% DV

Spinach (Raw)

0.22 mg1% DV

Brown Rice (Cooked) provides 5.0 mg vs 0.22 mg in Spinach (Raw) (+4.8 mg, +2199%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

1.4 mg28% DV

Spinach (Raw)

0.02 mg

Brown Rice (Cooked) provides 1.4 mg vs 0.02 mg in Spinach (Raw) (+1.4 mg, +7150%).

Vitamin B6Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.29 mg17% DV

Spinach (Raw)

0.06 mg3% DV

Brown Rice (Cooked) provides 0.29 mg vs 0.06 mg in Spinach (Raw) (+0.23 mg, +397%).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Brown Rice (Cooked)

7.8 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 7.8 mg in Brown Rice (Cooked) (+15.9 mg, +204%).

PotassiumSimilar

Brown Rice (Cooked)

168 mg4% DV

Spinach (Raw)

167 mg4% DV

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of potassium (168 mg).

CalciumSpinach (Raw) higher

Brown Rice (Cooked)

19.5 mg2% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 19.5 mg in Brown Rice (Cooked) (+10.2 mg, +52%).

IronBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.1 mg6% DV

Spinach (Raw)

0.81 mg5% DV

Brown Rice (Cooked) provides 1.1 mg vs 0.81 mg in Spinach (Raw) (+0.28 mg, +34%).

MagnesiumBrown Rice (Cooked) higher

Brown Rice (Cooked)

85.8 mg20% DV

Spinach (Raw)

23.7 mg6% DV

Brown Rice (Cooked) provides 85.8 mg vs 23.7 mg in Spinach (Raw) (+62.1 mg, +262%).

PhosphorusBrown Rice (Cooked) higher

Brown Rice (Cooked)

201 mg16% DV

Spinach (Raw)

14.7 mg1% DV

Brown Rice (Cooked) provides 201 mg vs 14.7 mg in Spinach (Raw) (+186 mg, +1266%).

ZincBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.4 mg13% DV

Spinach (Raw)

0.16 mg1% DV

Brown Rice (Cooked) provides 1.4 mg vs 0.16 mg in Spinach (Raw) (+1.2 mg, +771%).

Lipids1 nutrients

Saturated FatBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.47 g2% DV

Spinach (Raw)

0.02 g

Brown Rice (Cooked) provides 0.47 g vs 0.02 g in Spinach (Raw) (+0.45 g, +2376%).

Nutrient

Brown Rice (Cooked)Amount per 100 kcal (81 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Brown Rice (Cooked)

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Brown Rice (Cooked)

2.2 g4% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 2.2 g in Brown Rice (Cooked) (+10.2 g, +461%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

20.7 g8% DV

Spinach (Raw)

15.8 g6% DV

Brown Rice (Cooked) provides 20.7 g vs 15.8 g in Spinach (Raw) (+4.9 g, +31%).

Dietary FiberSpinach (Raw) higher

Brown Rice (Cooked)

1.3 g5% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 1.3 g in Brown Rice (Cooked) (+8.3 g, +638%).

Total FatSpinach (Raw) higher

Brown Rice (Cooked)

0.79 g1% DV

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 0.79 g in Brown Rice (Cooked) (+0.91 g, +116%).

Total SugarsSpinach (Raw) higher

Brown Rice (Cooked)

0.19 g

Spinach (Raw)

1.8 g4% DV

Spinach (Raw) provides 1.8 g vs 0.19 g in Brown Rice (Cooked) (+1.6 g, +840%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Brown Rice (Cooked)

0 mg

Spinach (Raw)

122 mg136% DV

Spinach (Raw) has higher vitamin c (122 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Brown Rice (Cooked)

0 µg

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) has higher vitamin a (rae) (2,040 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Brown Rice (Cooked)

0.06 mg

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.06 mg in Brown Rice (Cooked) (+8.8 mg, +15474%).

Vitamin KSpinach (Raw) higher

Brown Rice (Cooked)

0.5 µg

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 0.5 µg in Brown Rice (Cooked) (+2,100 µg, +432125%).

Folate (DFE)Spinach (Raw) higher

Brown Rice (Cooked)

7.3 µg2% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 7.3 µg in Brown Rice (Cooked) (+837 µg, +11476%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Brown Rice (Cooked)

0.14 mg12% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.14 mg in Brown Rice (Cooked) (+0.19 mg, +134%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Brown Rice (Cooked)

0.06 mg4% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.06 mg in Brown Rice (Cooked) (+0.77 mg, +1393%).

Niacin (Vitamin B3)Spinach (Raw) higher

Brown Rice (Cooked)

2.1 mg13% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 2.1 mg in Brown Rice (Cooked) (+1.1 mg, +52%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.59 mg12% DV

Spinach (Raw)

0.28 mg6% DV

Brown Rice (Cooked) provides 0.59 mg vs 0.28 mg in Spinach (Raw) (+0.30 mg, +108%).

Vitamin B6Spinach (Raw) higher

Brown Rice (Cooked)

0.12 mg7% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.12 mg in Brown Rice (Cooked) (+0.73 mg, +603%).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Brown Rice (Cooked)

3.2 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 3.2 mg in Brown Rice (Cooked) (+340 mg, +10506%).

PotassiumSpinach (Raw) higher

Brown Rice (Cooked)

69.7 mg1% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 69.7 mg in Brown Rice (Cooked) (+2,358 mg, +3384%).

CalciumSpinach (Raw) higher

Brown Rice (Cooked)

8.1 mg1% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 8.1 mg in Brown Rice (Cooked) (+423 mg, +5217%).

IronSpinach (Raw) higher

Brown Rice (Cooked)

0.45 mg3% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 0.45 mg in Brown Rice (Cooked) (+11.3 mg, +2499%).

MagnesiumSpinach (Raw) higher

Brown Rice (Cooked)

35.6 mg8% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 35.6 mg in Brown Rice (Cooked) (+308 mg, +864%).

PhosphorusSpinach (Raw) higher

Brown Rice (Cooked)

83.4 mg7% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 83.4 mg in Brown Rice (Cooked) (+130 mg, +155%).

ZincSpinach (Raw) higher

Brown Rice (Cooked)

0.58 mg5% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.58 mg in Brown Rice (Cooked) (+1.7 mg, +301%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Brown Rice (Cooked)

0.19 g1% DV

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.19 g in Brown Rice (Cooked) (+0.08 g, +41%).

Nutrient

Brown Rice (Cooked)Normalized to 300 kcal (244 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Brown Rice (Cooked)

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Brown Rice (Cooked)

6.7 g13% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 6.7 g in Brown Rice (Cooked) (+30.6 g, +458%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

62.4 g23% DV

Spinach (Raw)

47.3 g17% DV

Brown Rice (Cooked) provides 62.4 g vs 47.3 g in Spinach (Raw) (+15.1 g, +32%).

Dietary FiberSpinach (Raw) higher

Brown Rice (Cooked)

3.9 g14% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 3.9 g in Brown Rice (Cooked) (+24.8 g, +635%).

Total FatSpinach (Raw) higher

Brown Rice (Cooked)

2.4 g3% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 2.4 g in Brown Rice (Cooked) (+2.7 g, +115%).

Total SugarsSpinach (Raw) higher

Brown Rice (Cooked)

0.59 g1% DV

Spinach (Raw)

5.5 g11% DV

Spinach (Raw) provides 5.5 g vs 0.59 g in Brown Rice (Cooked) (+4.9 g, +835%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Brown Rice (Cooked)

0 mg

Spinach (Raw)

366 mg407% DV

Spinach (Raw) has higher vitamin c (366 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Brown Rice (Cooked)

0 µg

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) has higher vitamin a (rae) (6,116 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Brown Rice (Cooked)

0.17 mg1% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 0.17 mg in Brown Rice (Cooked) (+26.3 mg, +15398%).

Vitamin KSpinach (Raw) higher

Brown Rice (Cooked)

1.5 µg1% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 1.5 µg in Brown Rice (Cooked) (+6,296 µg, +430024%).

Folate (DFE)Spinach (Raw) higher

Brown Rice (Cooked)

22 µg5% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 22 µg in Brown Rice (Cooked) (+2,508 µg, +11420%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Brown Rice (Cooked)

0.44 mg36% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.44 mg in Brown Rice (Cooked) (+0.58 mg, +133%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Brown Rice (Cooked)

0.17 mg13% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.17 mg in Brown Rice (Cooked) (+2.3 mg, +1385%).

Niacin (Vitamin B3)Spinach (Raw) higher

Brown Rice (Cooked)

6.2 mg39% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 6.2 mg in Brown Rice (Cooked) (+3.2 mg, +51%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

1.8 mg35% DV

Spinach (Raw)

0.85 mg17% DV

Brown Rice (Cooked) provides 1.8 mg vs 0.85 mg in Spinach (Raw) (+0.92 mg, +109%).

Vitamin B6Spinach (Raw) higher

Brown Rice (Cooked)

0.36 mg21% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.36 mg in Brown Rice (Cooked) (+2.2 mg, +599%).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Brown Rice (Cooked)

9.8 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 9.8 mg in Brown Rice (Cooked) (+1,020 mg, +10455%).

PotassiumSpinach (Raw) higher

Brown Rice (Cooked)

210 mg4% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 210 mg in Brown Rice (Cooked) (+7,066 mg, +3368%).

CalciumSpinach (Raw) higher

Brown Rice (Cooked)

24.4 mg2% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 24.4 mg in Brown Rice (Cooked) (+1,267 mg, +5191%).

IronSpinach (Raw) higher

Brown Rice (Cooked)

1.4 mg8% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 1.4 mg in Brown Rice (Cooked) (+34.0 mg, +2486%).

MagnesiumSpinach (Raw) higher

Brown Rice (Cooked)

107 mg26% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 107 mg in Brown Rice (Cooked) (+923 mg, +860%).

PhosphorusSpinach (Raw) higher

Brown Rice (Cooked)

251 mg20% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 251 mg in Brown Rice (Cooked) (+388 mg, +154%).

ZincSpinach (Raw) higher

Brown Rice (Cooked)

1.7 mg16% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 1.7 mg in Brown Rice (Cooked) (+5.2 mg, +299%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Brown Rice (Cooked)

0.59 g3% DV

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.59 g in Brown Rice (Cooked) (+0.24 g, +40%).

Brown Rice (Cooked) vs Spinach (Raw)

Brown Rice (Cooked)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary