Side-by-Side Comparison

Chicken Breast (Roasted/Cooked) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Cleanly roasted sliced chicken breast fillet showing juicy lean interior

meat poultry

Chicken Breast (Roasted/Cooked)

165Calories

31.0Protein

0.0Fiber

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

-86%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 165 kcal, 142 kcal less).

Higher Protein

+985%

Chicken Breast (Roasted/Cooked)

Chicken Breast (Roasted/Cooked) provides 31.0 g vs 2.9 g in Spinach (Raw) (+28.2 g, +985%).

Higher Dietary Fiber

Spinach (Raw)

Spinach (Raw) provides 2.2 g vs 0 g in Chicken Breast (Roasted/Cooked) (+2.2 g).

Higher Vitamin C

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 0 mg in Chicken Breast (Roasted/Cooked) (+28.1 mg).

Comparing per 100 g standard edible portion.

Nutrient

Chicken Breast (Roasted/Cooked)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

165 kcal8% DV

Spinach (Raw)

23 kcal1% DV

Chicken Breast (Roasted/Cooked) provides 165 kcal vs 23 kcal in Spinach (Raw) (+142 kcal, +617%).

ProteinChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

31.0 g62% DV

Spinach (Raw)

2.9 g6% DV

Chicken Breast (Roasted/Cooked) provides 31.0 g vs 2.9 g in Spinach (Raw) (+28.2 g, +985%).

CarbohydratesSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0 g

Spinach (Raw)

3.6 g1% DV

Spinach (Raw) has higher carbohydrates (3.6 g vs 0 g).

Dietary FiberSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0 g

Spinach (Raw)

2.2 g8% DV

Spinach (Raw) has higher dietary fiber (2.2 g vs 0 g).

Total FatChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

3.6 g5% DV

Spinach (Raw)

0.39 g1% DV

Chicken Breast (Roasted/Cooked) provides 3.6 g vs 0.39 g in Spinach (Raw) (+3.2 g, +815%).

Total SugarsSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0 g

Spinach (Raw)

0.42 g1% DV

Spinach (Raw) has higher total sugars (0.42 g vs 0 g).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Chicken Breast (Roasted/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

Chicken Breast (Roasted/Cooked)

6.0 µg1% DV

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 6.0 µg in Chicken Breast (Roasted/Cooked) (+463 µg, +7717%).

Vitamin DSimilar

Chicken Breast (Roasted/Cooked)

0 µg

Spinach (Raw)

0 µg

Both Chicken Breast (Roasted/Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.27 mg2% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.27 mg in Chicken Breast (Roasted/Cooked) (+1.8 mg, +652%).

Vitamin KSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.3 µg

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 0.3 µg in Chicken Breast (Roasted/Cooked) (+483 µg, +160867%).

Folate (DFE)Spinach (Raw) higher

Chicken Breast (Roasted/Cooked)

4.0 µg1% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 4.0 µg in Chicken Breast (Roasted/Cooked) (+190 µg, +4750%).

Thiamin (Vitamin B1)Similar

Chicken Breast (Roasted/Cooked)

0.07 mg6% DV

Spinach (Raw)

0.08 mg7% DV

Both Chicken Breast (Roasted/Cooked) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.12 mg9% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.12 mg).

Niacin (Vitamin B3)Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

13.7 mg86% DV

Spinach (Raw)

0.72 mg5% DV

Chicken Breast (Roasted/Cooked) provides 13.7 mg vs 0.72 mg in Spinach (Raw) (+13.0 mg, +1794%).

Pantothenic Acid (B5)Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

0.96 mg19% DV

Spinach (Raw)

0.07 mg1% DV

Chicken Breast (Roasted/Cooked) provides 0.96 mg vs 0.07 mg in Spinach (Raw) (+0.90 mg, +1377%).

Vitamin B6Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

0.60 mg35% DV

Spinach (Raw)

0.20 mg11% DV

Chicken Breast (Roasted/Cooked) provides 0.60 mg vs 0.20 mg in Spinach (Raw) (+0.41 mg, +208%).

Vitamin B12Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

0.3 µg14% DV

Spinach (Raw)

0 µg

Chicken Breast (Roasted/Cooked) has higher vitamin b12 (0.3 µg vs 0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

74.0 mg3% DV

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 74.0 mg in Chicken Breast (Roasted/Cooked) (+5.0 mg, +7%).

PotassiumSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

256 mg5% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 256 mg in Chicken Breast (Roasted/Cooked) (+302 mg, +118%).

CalciumSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

15.0 mg1% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 15.0 mg in Chicken Breast (Roasted/Cooked) (+84.0 mg, +560%).

IronSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

1.0 mg6% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 1.0 mg in Chicken Breast (Roasted/Cooked) (+1.7 mg, +161%).

MagnesiumSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

29.0 mg7% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 29.0 mg in Chicken Breast (Roasted/Cooked) (+50.0 mg, +172%).

PhosphorusChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

228 mg18% DV

Spinach (Raw)

49.0 mg4% DV

Chicken Breast (Roasted/Cooked) provides 228 mg vs 49.0 mg in Spinach (Raw) (+179 mg, +365%).

ZincChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

1.0 mg9% DV

Spinach (Raw)

0.53 mg5% DV

Chicken Breast (Roasted/Cooked) provides 1.0 mg vs 0.53 mg in Spinach (Raw) (+0.47 mg, +89%).

Lipids1 nutrients

Saturated FatChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

1.0 g5% DV

Spinach (Raw)

0.06 g

Chicken Breast (Roasted/Cooked) provides 1.0 g vs 0.06 g in Spinach (Raw) (+0.95 g, +1503%).

Nutrient

Chicken Breast (Roasted/Cooked)172 g (1 breast fillet (172 g))

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

Macronutrients6 nutrients

Calories (Energy)Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

284 kcal14% DV

Spinach (Raw)

7 kcal

Chicken Breast (Roasted/Cooked) provides 284 kcal vs 7 kcal in Spinach (Raw) (+277 kcal, +4013%).

ProteinChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

53.4 g107% DV

Spinach (Raw)

0.86 g2% DV

Chicken Breast (Roasted/Cooked) provides 53.4 g vs 0.86 g in Spinach (Raw) (+52.5 g, +6118%).

CarbohydratesSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0 g

Spinach (Raw)

1.1 g

Spinach (Raw) has higher carbohydrates (1.1 g vs 0 g).

Dietary FiberSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0 g

Spinach (Raw)

0.66 g2% DV

Spinach (Raw) has higher dietary fiber (0.66 g vs 0 g).

Total FatChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

6.1 g8% DV

Spinach (Raw)

0.12 g

Chicken Breast (Roasted/Cooked) provides 6.1 g vs 0.12 g in Spinach (Raw) (+6.0 g, +5148%).

Total SugarsSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0 g

Spinach (Raw)

0.13 g

Spinach (Raw) provides slightly more total sugars (0.13 g vs 0 g).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Chicken Breast (Roasted/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

Chicken Breast (Roasted/Cooked)

10 µg1% DV

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 10 µg in Chicken Breast (Roasted/Cooked) (+130 µg, +1263%).

Vitamin DSimilar

Chicken Breast (Roasted/Cooked)

0 µg

Spinach (Raw)

0 µg

Both Chicken Breast (Roasted/Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.46 mg3% DV

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.46 mg in Chicken Breast (Roasted/Cooked) (+0.14 mg, +31%).

Vitamin KSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.5 µg

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 0.5 µg in Chicken Breast (Roasted/Cooked) (+144 µg, +27976%).

Folate (DFE)Spinach (Raw) higher

Chicken Breast (Roasted/Cooked)

6.9 µg2% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 6.9 µg in Chicken Breast (Roasted/Cooked) (+51 µg, +746%).

Thiamin (Vitamin B1)Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

0.12 mg10% DV

Spinach (Raw)

0.02 mg2% DV

Chicken Breast (Roasted/Cooked) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

0.20 mg15% DV

Spinach (Raw)

0.06 mg4% DV

Chicken Breast (Roasted/Cooked) provides slightly more riboflavin (vitamin b2) (0.20 mg vs 0.06 mg).

Niacin (Vitamin B3)Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

23.6 mg147% DV

Spinach (Raw)

0.22 mg1% DV

Chicken Breast (Roasted/Cooked) provides 23.6 mg vs 0.22 mg in Spinach (Raw) (+23.4 mg, +10757%).

Pantothenic Acid (B5)Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

1.7 mg33% DV

Spinach (Raw)

0.02 mg

Chicken Breast (Roasted/Cooked) provides 1.7 mg vs 0.02 mg in Spinach (Raw) (+1.6 mg, +8368%).

Vitamin B6Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

1.0 mg61% DV

Spinach (Raw)

0.06 mg3% DV

Chicken Breast (Roasted/Cooked) provides 1.0 mg vs 0.06 mg in Spinach (Raw) (+0.97 mg, +1664%).

Vitamin B12Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

0.6 µg24% DV

Spinach (Raw)

0 µg

Chicken Breast (Roasted/Cooked) has higher vitamin b12 (0.6 µg vs 0 µg).

Minerals7 nutrients

SodiumChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

127 mg6% DV

Spinach (Raw)

23.7 mg1% DV

Chicken Breast (Roasted/Cooked) provides 127 mg vs 23.7 mg in Spinach (Raw) (+104 mg, +437%).

PotassiumChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

440 mg9% DV

Spinach (Raw)

167 mg4% DV

Chicken Breast (Roasted/Cooked) provides 440 mg vs 167 mg in Spinach (Raw) (+273 mg, +163%).

CalciumSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

25.8 mg2% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 25.8 mg in Chicken Breast (Roasted/Cooked) (+3.9 mg, +15%).

IronChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

1.8 mg10% DV

Spinach (Raw)

0.81 mg5% DV

Chicken Breast (Roasted/Cooked) provides 1.8 mg vs 0.81 mg in Spinach (Raw) (+0.98 mg, +120%).

MagnesiumChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

49.9 mg12% DV

Spinach (Raw)

23.7 mg6% DV

Chicken Breast (Roasted/Cooked) provides 49.9 mg vs 23.7 mg in Spinach (Raw) (+26.2 mg, +110%).

PhosphorusChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

392 mg31% DV

Spinach (Raw)

14.7 mg1% DV

Chicken Breast (Roasted/Cooked) provides 392 mg vs 14.7 mg in Spinach (Raw) (+377 mg, +2568%).

ZincChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

1.7 mg16% DV

Spinach (Raw)

0.16 mg1% DV

Chicken Breast (Roasted/Cooked) provides 1.7 mg vs 0.16 mg in Spinach (Raw) (+1.6 mg, +982%).

Lipids1 nutrients

Saturated FatChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

1.7 g9% DV

Spinach (Raw)

0.02 g

Chicken Breast (Roasted/Cooked) provides 1.7 g vs 0.02 g in Spinach (Raw) (+1.7 g, +9092%).

Nutrient

Chicken Breast (Roasted/Cooked)Amount per 100 kcal (61 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Chicken Breast (Roasted/Cooked)

101 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Chicken Breast (Roasted/Cooked) and Spinach (Raw) provide similar amounts of calories (energy) (101 kcal).

ProteinChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

18.9 g38% DV

Spinach (Raw)

12.4 g25% DV

Chicken Breast (Roasted/Cooked) provides 18.9 g vs 12.4 g in Spinach (Raw) (+6.5 g, +52%).

CarbohydratesSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0 g

Spinach (Raw)

15.8 g6% DV

Spinach (Raw) has higher carbohydrates (15.8 g vs 0 g).

Dietary FiberSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0 g

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) has higher dietary fiber (9.6 g vs 0 g).

Total FatChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

2.2 g3% DV

Spinach (Raw)

1.7 g2% DV

Chicken Breast (Roasted/Cooked) provides 2.2 g vs 1.7 g in Spinach (Raw) (+0.48 g, +28%).

Total SugarsSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0 g

Spinach (Raw)

1.8 g4% DV

Spinach (Raw) has higher total sugars (1.8 g vs 0 g).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Chicken Breast (Roasted/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

Chicken Breast (Roasted/Cooked)

3.7 µg

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 3.7 µg in Chicken Breast (Roasted/Cooked) (+2,036 µg, +55642%).

Vitamin DSimilar

Chicken Breast (Roasted/Cooked)

0 µg

Spinach (Raw)

0 µg

Both Chicken Breast (Roasted/Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.16 mg1% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.16 mg in Chicken Breast (Roasted/Cooked) (+8.7 mg, +5262%).

Vitamin KSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.2 µg

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 0.2 µg in Chicken Breast (Roasted/Cooked) (+2,100 µg, +1147777%).

Folate (DFE)Spinach (Raw) higher

Chicken Breast (Roasted/Cooked)

2.4 µg1% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 2.4 µg in Chicken Breast (Roasted/Cooked) (+841 µg, +34486%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.04 mg4% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.04 mg in Chicken Breast (Roasted/Cooked) (+0.30 mg, +695%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.07 mg5% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.07 mg in Chicken Breast (Roasted/Cooked) (+0.75 mg, +1072%).

Niacin (Vitamin B3)Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

8.4 mg52% DV

Spinach (Raw)

3.1 mg20% DV

Chicken Breast (Roasted/Cooked) provides 8.4 mg vs 3.1 mg in Spinach (Raw) (+5.2 mg, +166%).

Pantothenic Acid (B5)Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

0.59 mg12% DV

Spinach (Raw)

0.28 mg6% DV

Chicken Breast (Roasted/Cooked) provides 0.59 mg vs 0.28 mg in Spinach (Raw) (+0.30 mg, +107%).

Vitamin B6Spinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.37 mg22% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.37 mg in Chicken Breast (Roasted/Cooked) (+0.48 mg, +132%).

Vitamin B12Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

0.2 µg9% DV

Spinach (Raw)

0 µg

Chicken Breast (Roasted/Cooked) has higher vitamin b12 (0.2 µg vs 0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

45.1 mg2% DV

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 45.1 mg in Chicken Breast (Roasted/Cooked) (+299 mg, +661%).

PotassiumSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

156 mg3% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 156 mg in Chicken Breast (Roasted/Cooked) (+2,271 mg, +1454%).

CalciumSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

9.2 mg1% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 9.2 mg in Chicken Breast (Roasted/Cooked) (+422 mg, +4607%).

IronSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.63 mg4% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 0.63 mg in Chicken Breast (Roasted/Cooked) (+11.2 mg, +1758%).

MagnesiumSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

17.7 mg4% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 17.7 mg in Chicken Breast (Roasted/Cooked) (+326 mg, +1843%).

PhosphorusSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

139 mg11% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 139 mg in Chicken Breast (Roasted/Cooked) (+74.1 mg, +53%).

ZincSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.61 mg6% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.61 mg in Chicken Breast (Roasted/Cooked) (+1.7 mg, +278%).

Lipids1 nutrients

Saturated FatChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

0.62 g3% DV

Spinach (Raw)

0.27 g1% DV

Chicken Breast (Roasted/Cooked) provides 0.62 g vs 0.27 g in Spinach (Raw) (+0.34 g, +125%).

Nutrient

Chicken Breast (Roasted/Cooked)Normalized to 300 kcal (182 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Chicken Breast (Roasted/Cooked)

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Chicken Breast (Roasted/Cooked) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

56.5 g113% DV

Spinach (Raw)

37.3 g75% DV

Chicken Breast (Roasted/Cooked) provides 56.5 g vs 37.3 g in Spinach (Raw) (+19.2 g, +51%).

CarbohydratesSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0 g

Spinach (Raw)

47.3 g17% DV

Spinach (Raw) has higher carbohydrates (47.3 g vs 0 g).

Dietary FiberSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0 g

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) has higher dietary fiber (28.7 g vs 0 g).

Total FatChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

6.5 g8% DV

Spinach (Raw)

5.1 g7% DV

Chicken Breast (Roasted/Cooked) provides 6.5 g vs 5.1 g in Spinach (Raw) (+1.4 g, +28%).

Total SugarsSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0 g

Spinach (Raw)

5.5 g11% DV

Spinach (Raw) has higher total sugars (5.5 g vs 0 g).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Chicken Breast (Roasted/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

Chicken Breast (Roasted/Cooked)

11 µg1% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 11 µg in Chicken Breast (Roasted/Cooked) (+6,105 µg, +55905%).

Vitamin DSimilar

Chicken Breast (Roasted/Cooked)

0 µg

Spinach (Raw)

0 µg

Both Chicken Breast (Roasted/Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.49 mg3% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 0.49 mg in Chicken Breast (Roasted/Cooked) (+26.0 mg, +5287%).

Vitamin KSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.5 µg

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 0.5 µg in Chicken Breast (Roasted/Cooked) (+6,296 µg, +1153200%).

Folate (DFE)Spinach (Raw) higher

Chicken Breast (Roasted/Cooked)

7.3 µg2% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 7.3 µg in Chicken Breast (Roasted/Cooked) (+2,522 µg, +34649%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.13 mg11% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.13 mg in Chicken Breast (Roasted/Cooked) (+0.89 mg, +698%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Chicken Breast (Roasted/Cooked)

0.21 mg16% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.21 mg in Chicken Breast (Roasted/Cooked) (+2.3 mg, +1078%).

Niacin (Vitamin B3)Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

25.0 mg156% DV

Spinach (Raw)

9.4 mg59% DV

Chicken Breast (Roasted/Cooked) provides 25.0 mg vs 9.4 mg in Spinach (Raw) (+15.5 mg, +164%).

Pantothenic Acid (B5)Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

1.7 mg35% DV

Spinach (Raw)

0.85 mg17% DV

Chicken Breast (Roasted/Cooked) provides 1.7 mg vs 0.85 mg in Spinach (Raw) (+0.90 mg, +106%).

Vitamin B6Spinach (Raw) higher

Chicken Breast (Roasted/Cooked)

1.1 mg64% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 1.1 mg in Chicken Breast (Roasted/Cooked) (+1.5 mg, +133%).

Vitamin B12Chicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

0.6 µg26% DV

Spinach (Raw)

0 µg

Chicken Breast (Roasted/Cooked) has higher vitamin b12 (0.6 µg vs 0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

135 mg6% DV

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 135 mg in Chicken Breast (Roasted/Cooked) (+895 mg, +665%).

PotassiumSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

466 mg10% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 466 mg in Chicken Breast (Roasted/Cooked) (+6,810 mg, +1462%).

CalciumSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

27.3 mg2% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 27.3 mg in Chicken Breast (Roasted/Cooked) (+1,264 mg, +4629%).

IronSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

1.9 mg11% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 1.9 mg in Chicken Breast (Roasted/Cooked) (+33.4 mg, +1767%).

MagnesiumSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

52.8 mg13% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 52.8 mg in Chicken Breast (Roasted/Cooked) (+977 mg, +1852%).

PhosphorusSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

415 mg33% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 415 mg in Chicken Breast (Roasted/Cooked) (+224 mg, +54%).

ZincSpinach (Raw) higher

Chicken Breast (Roasted/Cooked)

1.8 mg17% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 1.8 mg in Chicken Breast (Roasted/Cooked) (+5.1 mg, +280%).

Lipids1 nutrients

Saturated FatChicken Breast (Roasted/Cooked) higher

Chicken Breast (Roasted/Cooked)

1.8 g9% DV

Spinach (Raw)

0.82 g4% DV

Chicken Breast (Roasted/Cooked) provides 1.8 g vs 0.82 g in Spinach (Raw) (+1.0 g, +124%).

Chicken Breast (Roasted/Cooked) vs Spinach (Raw)

Chicken Breast (Roasted/Cooked)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary