Side-by-Side Comparison

Lentils (Cooked / Boiled) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked lentils in a restrained ceramic bowl showcasing hearty texture

legumes

Lentils (Cooked / Boiled)

116Calories

9.0Protein

7.9Fiber

1.5Vit 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

-80%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 116 kcal, 93 kcal less).

Higher Protein

+215%

Lentils (Cooked / Boiled)

Lentils (Cooked / Boiled) provides 9.0 g vs 2.9 g in Spinach (Raw) (+6.2 g, +215%).

Higher Dietary Fiber

+259%

Lentils (Cooked / Boiled)

Lentils (Cooked / Boiled) provides 7.9 g vs 2.2 g in Spinach (Raw) (+5.7 g, +259%).

Higher Vitamin C

+1773%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 1.5 mg in Lentils (Cooked / Boiled) (+26.6 mg, +1773%).

Comparing per 100 g standard edible portion.

Nutrient

Lentils (Cooked / Boiled)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

116 kcal6% DV

Spinach (Raw)

23 kcal1% DV

Lentils (Cooked / Boiled) provides 116 kcal vs 23 kcal in Spinach (Raw) (+93 kcal, +404%).

ProteinLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

9.0 g18% DV

Spinach (Raw)

2.9 g6% DV

Lentils (Cooked / Boiled) provides 9.0 g vs 2.9 g in Spinach (Raw) (+6.2 g, +215%).

CarbohydratesLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

20.1 g7% DV

Spinach (Raw)

3.6 g1% DV

Lentils (Cooked / Boiled) provides 20.1 g vs 3.6 g in Spinach (Raw) (+16.5 g, +455%).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

7.9 g28% DV

Spinach (Raw)

2.2 g8% DV

Lentils (Cooked / Boiled) provides 7.9 g vs 2.2 g in Spinach (Raw) (+5.7 g, +259%).

Total FatSimilar

Lentils (Cooked / Boiled)

0.38 g

Spinach (Raw)

0.39 g1% DV

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of total fat (0.38 g).

Total SugarsLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.8 g4% DV

Spinach (Raw)

0.42 g1% DV

Lentils (Cooked / Boiled) provides 1.8 g vs 0.42 g in Spinach (Raw) (+1.4 g, +329%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Lentils (Cooked / Boiled)

1.5 mg2% DV

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) provides 28.1 mg vs 1.5 mg in Lentils (Cooked / Boiled) (+26.6 mg, +1773%).

Vitamin A (RAE)Spinach (Raw) higher

Lentils (Cooked / Boiled)

0 µg

Spinach (Raw)

469 µg52% DV

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

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Spinach (Raw)

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Lentils (Cooked / Boiled)

0.11 mg1% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.11 mg in Lentils (Cooked / Boiled) (+1.9 mg, +1745%).

Vitamin KSpinach (Raw) higher

Lentils (Cooked / Boiled)

1.7 µg1% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 1.7 µg in Lentils (Cooked / Boiled) (+481 µg, +28306%).

Folate (DFE)Spinach (Raw) higher

Lentils (Cooked / Boiled)

181 µg45% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 181 µg in Lentils (Cooked / Boiled) (+13 µg, +7%).

Thiamin (Vitamin B1)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.17 mg14% DV

Spinach (Raw)

0.08 mg7% DV

Lentils (Cooked / Boiled) provides slightly more thiamin (vitamin b1) (0.17 mg vs 0.08 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Lentils (Cooked / Boiled)

0.07 mg6% 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)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.1 mg7% DV

Spinach (Raw)

0.72 mg5% DV

Lentils (Cooked / Boiled) provides 1.1 mg vs 0.72 mg in Spinach (Raw) (+0.34 mg, +46%).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.64 mg13% DV

Spinach (Raw)

0.07 mg1% DV

Lentils (Cooked / Boiled) provides 0.64 mg vs 0.07 mg in Spinach (Raw) (+0.57 mg, +882%).

Vitamin B6Similar

Lentils (Cooked / Boiled)

0.18 mg10% DV

Spinach (Raw)

0.20 mg11% DV

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin b6 (0.18 mg).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Spinach (Raw)

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Lentils (Cooked / Boiled)

2.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 2.0 mg in Lentils (Cooked / Boiled) (+77.0 mg, +3850%).

PotassiumSpinach (Raw) higher

Lentils (Cooked / Boiled)

369 mg8% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 369 mg in Lentils (Cooked / Boiled) (+189 mg, +51%).

CalciumSpinach (Raw) higher

Lentils (Cooked / Boiled)

19.0 mg1% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 19.0 mg in Lentils (Cooked / Boiled) (+80.0 mg, +421%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.3 mg19% DV

Spinach (Raw)

2.7 mg15% DV

Lentils (Cooked / Boiled) provides 3.3 mg vs 2.7 mg in Spinach (Raw) (+0.62 mg, +23%).

MagnesiumSpinach (Raw) higher

Lentils (Cooked / Boiled)

36.0 mg9% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 36.0 mg in Lentils (Cooked / Boiled) (+43.0 mg, +119%).

PhosphorusLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

180 mg14% DV

Spinach (Raw)

49.0 mg4% DV

Lentils (Cooked / Boiled) provides 180 mg vs 49.0 mg in Spinach (Raw) (+131 mg, +267%).

ZincLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.3 mg12% DV

Spinach (Raw)

0.53 mg5% DV

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.53 mg in Spinach (Raw) (+0.74 mg, +140%).

Lipids1 nutrients

Saturated FatSimilar

Lentils (Cooked / Boiled)

0.05 g

Spinach (Raw)

0.06 g

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of saturated fat (0.05 g).

Nutrient

Lentils (Cooked / Boiled)198 g (1 cup cooked (198 g))

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

Macronutrients6 nutrients

Calories (Energy)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

230 kcal11% DV

Spinach (Raw)

7 kcal

Lentils (Cooked / Boiled) provides 230 kcal vs 7 kcal in Spinach (Raw) (+223 kcal, +3229%).

ProteinLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

17.9 g36% DV

Spinach (Raw)

0.86 g2% DV

Lentils (Cooked / Boiled) provides 17.9 g vs 0.86 g in Spinach (Raw) (+17.0 g, +1982%).

CarbohydratesLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

39.9 g14% DV

Spinach (Raw)

1.1 g

Lentils (Cooked / Boiled) provides 39.9 g vs 1.1 g in Spinach (Raw) (+38.8 g, +3560%).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

15.6 g56% DV

Spinach (Raw)

0.66 g2% DV

Lentils (Cooked / Boiled) provides 15.6 g vs 0.66 g in Spinach (Raw) (+15.0 g, +2270%).

Total FatLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.75 g1% DV

Spinach (Raw)

0.12 g

Lentils (Cooked / Boiled) provides 0.75 g vs 0.12 g in Spinach (Raw) (+0.64 g, +543%).

Total SugarsLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.6 g7% DV

Spinach (Raw)

0.13 g

Lentils (Cooked / Boiled) provides 3.6 g vs 0.13 g in Spinach (Raw) (+3.4 g, +2729%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Lentils (Cooked / Boiled)

3.0 mg3% DV

Spinach (Raw)

8.4 mg9% DV

Spinach (Raw) provides 8.4 mg vs 3.0 mg in Lentils (Cooked / Boiled) (+5.5 mg, +184%).

Vitamin A (RAE)Spinach (Raw) higher

Lentils (Cooked / Boiled)

0 µg

Spinach (Raw)

141 µg16% DV

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

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Spinach (Raw)

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Lentils (Cooked / Boiled)

0.22 mg1% DV

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.22 mg in Lentils (Cooked / Boiled) (+0.39 mg, +180%).

Vitamin KSpinach (Raw) higher

Lentils (Cooked / Boiled)

3.4 µg3% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 3.4 µg in Lentils (Cooked / Boiled) (+142 µg, +4204%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

358 µg90% DV

Spinach (Raw)

58 µg15% DV

Lentils (Cooked / Boiled) provides 358 µg vs 58 µg in Spinach (Raw) (+300 µg, +516%).

Thiamin (Vitamin B1)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.33 mg28% DV

Spinach (Raw)

0.02 mg2% DV

Lentils (Cooked / Boiled) provides 0.33 mg vs 0.02 mg in Spinach (Raw) (+0.31 mg, +1330%).

Riboflavin (Vitamin B2)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.14 mg11% DV

Spinach (Raw)

0.06 mg4% DV

Lentils (Cooked / Boiled) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.06 mg).

Niacin (Vitamin B3)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

2.1 mg13% DV

Spinach (Raw)

0.22 mg1% DV

Lentils (Cooked / Boiled) provides 2.1 mg vs 0.22 mg in Spinach (Raw) (+1.9 mg, +866%).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.3 mg25% DV

Spinach (Raw)

0.02 mg

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.02 mg in Spinach (Raw) (+1.2 mg, +6378%).

Vitamin B6Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.35 mg21% DV

Spinach (Raw)

0.06 mg3% DV

Lentils (Cooked / Boiled) provides 0.35 mg vs 0.06 mg in Spinach (Raw) (+0.29 mg, +502%).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Spinach (Raw)

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Lentils (Cooked / Boiled)

4.0 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 4.0 mg in Lentils (Cooked / Boiled) (+19.7 mg, +498%).

PotassiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

731 mg16% DV

Spinach (Raw)

167 mg4% DV

Lentils (Cooked / Boiled) provides 731 mg vs 167 mg in Spinach (Raw) (+563 mg, +336%).

CalciumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

37.6 mg3% DV

Spinach (Raw)

29.7 mg2% DV

Lentils (Cooked / Boiled) provides 37.6 mg vs 29.7 mg in Spinach (Raw) (+7.9 mg, +27%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

6.6 mg37% DV

Spinach (Raw)

0.81 mg5% DV

Lentils (Cooked / Boiled) provides 6.6 mg vs 0.81 mg in Spinach (Raw) (+5.8 mg, +711%).

MagnesiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

71.3 mg17% DV

Spinach (Raw)

23.7 mg6% DV

Lentils (Cooked / Boiled) provides 71.3 mg vs 23.7 mg in Spinach (Raw) (+47.6 mg, +201%).

PhosphorusLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

356 mg29% DV

Spinach (Raw)

14.7 mg1% DV

Lentils (Cooked / Boiled) provides 356 mg vs 14.7 mg in Spinach (Raw) (+342 mg, +2324%).

ZincLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

2.5 mg23% DV

Spinach (Raw)

0.16 mg1% DV

Lentils (Cooked / Boiled) provides 2.5 mg vs 0.16 mg in Spinach (Raw) (+2.4 mg, +1482%).

Lipids1 nutrients

Saturated FatLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.10 g1% DV

Spinach (Raw)

0.02 g

Lentils (Cooked / Boiled) provides slightly more saturated fat (0.10 g vs 0.02 g).

Nutrient

Lentils (Cooked / Boiled)Amount per 100 kcal (86 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Lentils (Cooked / Boiled)

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Lentils (Cooked / Boiled)

7.8 g16% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 7.8 g in Lentils (Cooked / Boiled) (+4.7 g, +60%).

CarbohydratesLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

17.3 g6% DV

Spinach (Raw)

15.8 g6% DV

Lentils (Cooked / Boiled) provides 17.3 g vs 15.8 g in Spinach (Raw) (+1.5 g, +10%).

Dietary FiberSpinach (Raw) higher

Lentils (Cooked / Boiled)

6.8 g24% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 6.8 g in Lentils (Cooked / Boiled) (+2.8 g, +41%).

Total FatSpinach (Raw) higher

Lentils (Cooked / Boiled)

0.33 g

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 0.33 g in Lentils (Cooked / Boiled) (+1.4 g, +419%).

Total SugarsSpinach (Raw) higher

Lentils (Cooked / Boiled)

1.5 g3% DV

Spinach (Raw)

1.8 g4% DV

Spinach (Raw) provides 1.8 g vs 1.5 g in Lentils (Cooked / Boiled) (+0.28 g, +18%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Lentils (Cooked / Boiled)

1.3 mg1% DV

Spinach (Raw)

122 mg136% DV

Spinach (Raw) provides 122 mg vs 1.3 mg in Lentils (Cooked / Boiled) (+121 mg, +9376%).

Vitamin A (RAE)Spinach (Raw) higher

Lentils (Cooked / Boiled)

0 µg

Spinach (Raw)

2,040 µg227% DV

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

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Spinach (Raw)

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Lentils (Cooked / Boiled)

0.09 mg1% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.09 mg in Lentils (Cooked / Boiled) (+8.7 mg, +9235%).

Vitamin KSpinach (Raw) higher

Lentils (Cooked / Boiled)

1.5 µg1% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 1.5 µg in Lentils (Cooked / Boiled) (+2,099 µg, +143581%).

Folate (DFE)Spinach (Raw) higher

Lentils (Cooked / Boiled)

156 µg39% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 156 µg in Lentils (Cooked / Boiled) (+688 µg, +442%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Lentils (Cooked / Boiled)

0.15 mg12% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.15 mg in Lentils (Cooked / Boiled) (+0.19 mg, +133%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Lentils (Cooked / Boiled)

0.06 mg5% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.06 mg in Lentils (Cooked / Boiled) (+0.76 mg, +1210%).

Niacin (Vitamin B3)Spinach (Raw) higher

Lentils (Cooked / Boiled)

0.91 mg6% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.91 mg in Lentils (Cooked / Boiled) (+2.2 mg, +245%).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.55 mg11% DV

Spinach (Raw)

0.28 mg6% DV

Lentils (Cooked / Boiled) provides 0.55 mg vs 0.28 mg in Spinach (Raw) (+0.27 mg, +94%).

Vitamin B6Spinach (Raw) higher

Lentils (Cooked / Boiled)

0.15 mg9% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.15 mg in Lentils (Cooked / Boiled) (+0.70 mg, +454%).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Spinach (Raw)

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Lentils (Cooked / Boiled)

1.7 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 1.7 mg in Lentils (Cooked / Boiled) (+342 mg, +19880%).

PotassiumSpinach (Raw) higher

Lentils (Cooked / Boiled)

317 mg7% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 317 mg in Lentils (Cooked / Boiled) (+2,110 mg, +665%).

CalciumSpinach (Raw) higher

Lentils (Cooked / Boiled)

16.3 mg1% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 16.3 mg in Lentils (Cooked / Boiled) (+414 mg, +2536%).

IronSpinach (Raw) higher

Lentils (Cooked / Boiled)

2.9 mg16% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 2.9 mg in Lentils (Cooked / Boiled) (+8.9 mg, +312%).

MagnesiumSpinach (Raw) higher

Lentils (Cooked / Boiled)

31.0 mg7% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 31.0 mg in Lentils (Cooked / Boiled) (+313 mg, +1010%).

PhosphorusSpinach (Raw) higher

Lentils (Cooked / Boiled)

155 mg12% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 155 mg in Lentils (Cooked / Boiled) (+58.3 mg, +38%).

ZincSpinach (Raw) higher

Lentils (Cooked / Boiled)

1.1 mg10% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 1.1 mg in Lentils (Cooked / Boiled) (+1.2 mg, +111%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Lentils (Cooked / Boiled)

0.05 g

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.05 g in Lentils (Cooked / Boiled) (+0.23 g, +501%).

Nutrient

Lentils (Cooked / Boiled)Normalized to 300 kcal (259 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Lentils (Cooked / Boiled)

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Lentils (Cooked / Boiled)

23.4 g47% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 23.4 g in Lentils (Cooked / Boiled) (+13.9 g, +60%).

CarbohydratesLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

52.1 g19% DV

Spinach (Raw)

47.3 g17% DV

Lentils (Cooked / Boiled) provides 52.1 g vs 47.3 g in Spinach (Raw) (+4.8 g, +10%).

Dietary FiberSpinach (Raw) higher

Lentils (Cooked / Boiled)

20.5 g73% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 20.5 g in Lentils (Cooked / Boiled) (+8.2 g, +40%).

Total FatSpinach (Raw) higher

Lentils (Cooked / Boiled)

0.98 g1% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 0.98 g in Lentils (Cooked / Boiled) (+4.1 g, +417%).

Total SugarsSpinach (Raw) higher

Lentils (Cooked / Boiled)

4.7 g9% DV

Spinach (Raw)

5.5 g11% DV

Spinach (Raw) provides 5.5 g vs 4.7 g in Lentils (Cooked / Boiled) (+0.81 g, +17%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Lentils (Cooked / Boiled)

3.9 mg4% DV

Spinach (Raw)

366 mg407% DV

Spinach (Raw) provides 366 mg vs 3.9 mg in Lentils (Cooked / Boiled) (+363 mg, +9332%).

Vitamin A (RAE)Spinach (Raw) higher

Lentils (Cooked / Boiled)

0 µg

Spinach (Raw)

6,116 µg680% DV

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

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Spinach (Raw)

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Lentils (Cooked / Boiled)

0.28 mg2% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 0.28 mg in Lentils (Cooked / Boiled) (+26.2 mg, +9191%).

Vitamin KSpinach (Raw) higher

Lentils (Cooked / Boiled)

4.4 µg4% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 4.4 µg in Lentils (Cooked / Boiled) (+6,293 µg, +142916%).

Folate (DFE)Spinach (Raw) higher

Lentils (Cooked / Boiled)

469 µg117% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 469 µg in Lentils (Cooked / Boiled) (+2,061 µg, +440%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Lentils (Cooked / Boiled)

0.44 mg36% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.44 mg in Lentils (Cooked / Boiled) (+0.58 mg, +132%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Lentils (Cooked / Boiled)

0.19 mg15% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.19 mg in Lentils (Cooked / Boiled) (+2.3 mg, +1204%).

Niacin (Vitamin B3)Spinach (Raw) higher

Lentils (Cooked / Boiled)

2.7 mg17% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 2.7 mg in Lentils (Cooked / Boiled) (+6.7 mg, +244%).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.7 mg33% DV

Spinach (Raw)

0.85 mg17% DV

Lentils (Cooked / Boiled) provides 1.7 mg vs 0.85 mg in Spinach (Raw) (+0.80 mg, +95%).

Vitamin B6Spinach (Raw) higher

Lentils (Cooked / Boiled)

0.46 mg27% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.46 mg in Lentils (Cooked / Boiled) (+2.1 mg, +452%).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Spinach (Raw)

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Lentils (Cooked / Boiled)

5.2 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 5.2 mg in Lentils (Cooked / Boiled) (+1,025 mg, +19787%).

PotassiumSpinach (Raw) higher

Lentils (Cooked / Boiled)

956 mg20% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 956 mg in Lentils (Cooked / Boiled) (+6,321 mg, +661%).

CalciumSpinach (Raw) higher

Lentils (Cooked / Boiled)

49.2 mg4% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 49.2 mg in Lentils (Cooked / Boiled) (+1,242 mg, +2523%).

IronSpinach (Raw) higher

Lentils (Cooked / Boiled)

8.6 mg48% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 8.6 mg in Lentils (Cooked / Boiled) (+26.7 mg, +310%).

MagnesiumSpinach (Raw) higher

Lentils (Cooked / Boiled)

93.2 mg22% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 93.2 mg in Lentils (Cooked / Boiled) (+937 mg, +1005%).

PhosphorusSpinach (Raw) higher

Lentils (Cooked / Boiled)

466 mg37% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 466 mg in Lentils (Cooked / Boiled) (+173 mg, +37%).

ZincSpinach (Raw) higher

Lentils (Cooked / Boiled)

3.3 mg30% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 3.3 mg in Lentils (Cooked / Boiled) (+3.6 mg, +110%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Lentils (Cooked / Boiled)

0.14 g1% DV

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.14 g in Lentils (Cooked / Boiled) (+0.68 g, +498%).

Lentils (Cooked / Boiled) vs Spinach (Raw)

Lentils (Cooked / Boiled)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary