Side-by-Side Comparison

Rolled Oats (Raw) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

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

-94%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 389 kcal, 366 kcal less).

Higher Protein

+491%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 16.9 g vs 2.9 g in Spinach (Raw) (+14.0 g, +491%).

Higher Dietary Fiber

+382%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 10.6 g vs 2.2 g in Spinach (Raw) (+8.4 g, +382%).

Higher Vitamin C

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 0 mg in Rolled Oats (Raw) (+28.1 mg).

Comparing per 100 g standard edible portion.

Nutrient

Rolled Oats (Raw)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Rolled Oats (Raw)

389 kcal19% DV

Spinach (Raw)

23 kcal1% DV

Rolled Oats (Raw) provides 389 kcal vs 23 kcal in Spinach (Raw) (+366 kcal, +1591%).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

16.9 g34% DV

Spinach (Raw)

2.9 g6% DV

Rolled Oats (Raw) provides 16.9 g vs 2.9 g in Spinach (Raw) (+14.0 g, +491%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

66.3 g24% DV

Spinach (Raw)

3.6 g1% DV

Rolled Oats (Raw) provides 66.3 g vs 3.6 g in Spinach (Raw) (+62.6 g, +1726%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

10.6 g38% DV

Spinach (Raw)

2.2 g8% DV

Rolled Oats (Raw) provides 10.6 g vs 2.2 g in Spinach (Raw) (+8.4 g, +382%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

6.9 g9% DV

Spinach (Raw)

0.39 g1% DV

Rolled Oats (Raw) provides 6.9 g vs 0.39 g in Spinach (Raw) (+6.5 g, +1669%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.99 g2% DV

Spinach (Raw)

0.42 g1% DV

Rolled Oats (Raw) provides 0.99 g vs 0.42 g in Spinach (Raw) (+0.57 g, +136%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Rolled Oats (Raw)

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

Rolled Oats (Raw)

0 µg

Spinach (Raw)

469 µg52% DV

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

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Spinach (Raw)

0 µg

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Rolled Oats (Raw)

0.42 mg3% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.42 mg in Rolled Oats (Raw) (+1.6 mg, +383%).

Vitamin KSpinach (Raw) higher

Rolled Oats (Raw)

1.9 µg2% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 1.9 µg in Rolled Oats (Raw) (+481 µg, +25316%).

Folate (DFE)Spinach (Raw) higher

Rolled Oats (Raw)

56 µg14% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 56 µg in Rolled Oats (Raw) (+138 µg, +246%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.76 mg64% DV

Spinach (Raw)

0.08 mg7% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.08 mg in Spinach (Raw) (+0.69 mg, +878%).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.14 mg11% DV

Spinach (Raw)

0.19 mg15% DV

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.14 mg).

Niacin (Vitamin B3)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.96 mg6% DV

Spinach (Raw)

0.72 mg5% DV

Rolled Oats (Raw) provides 0.96 mg vs 0.72 mg in Spinach (Raw) (+0.24 mg, +33%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

1.3 mg27% DV

Spinach (Raw)

0.07 mg1% DV

Rolled Oats (Raw) provides 1.3 mg vs 0.07 mg in Spinach (Raw) (+1.3 mg, +1975%).

Vitamin B6Spinach (Raw) higher

Rolled Oats (Raw)

0.12 mg7% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.12 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Spinach (Raw)

0 µg

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Rolled Oats (Raw)

2.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 2.0 mg in Rolled Oats (Raw) (+77.0 mg, +3850%).

PotassiumSpinach (Raw) higher

Rolled Oats (Raw)

429 mg9% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 429 mg in Rolled Oats (Raw) (+129 mg, +30%).

CalciumSpinach (Raw) higher

Rolled Oats (Raw)

54.0 mg4% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 54.0 mg in Rolled Oats (Raw) (+45.0 mg, +83%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

4.7 mg26% DV

Spinach (Raw)

2.7 mg15% DV

Rolled Oats (Raw) provides 4.7 mg vs 2.7 mg in Spinach (Raw) (+2.0 mg, +74%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

177 mg42% DV

Spinach (Raw)

79.0 mg19% DV

Rolled Oats (Raw) provides 177 mg vs 79.0 mg in Spinach (Raw) (+98.0 mg, +124%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

523 mg42% DV

Spinach (Raw)

49.0 mg4% DV

Rolled Oats (Raw) provides 523 mg vs 49.0 mg in Spinach (Raw) (+474 mg, +967%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

4.0 mg36% DV

Spinach (Raw)

0.53 mg5% DV

Rolled Oats (Raw) provides 4.0 mg vs 0.53 mg in Spinach (Raw) (+3.4 mg, +649%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

1.2 g6% DV

Spinach (Raw)

0.06 g

Rolled Oats (Raw) provides 1.2 g vs 0.06 g in Spinach (Raw) (+1.2 g, +1837%).

Nutrient

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

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

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Rolled Oats (Raw)

156 kcal8% DV

Spinach (Raw)

7 kcal

Rolled Oats (Raw) provides 156 kcal vs 7 kcal in Spinach (Raw) (+149 kcal, +2155%).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

6.8 g14% DV

Spinach (Raw)

0.86 g2% DV

Rolled Oats (Raw) provides 6.8 g vs 0.86 g in Spinach (Raw) (+5.9 g, +687%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

26.5 g10% DV

Spinach (Raw)

1.1 g

Rolled Oats (Raw) provides 26.5 g vs 1.1 g in Spinach (Raw) (+25.4 g, +2334%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

4.2 g15% DV

Spinach (Raw)

0.66 g2% DV

Rolled Oats (Raw) provides 4.2 g vs 0.66 g in Spinach (Raw) (+3.6 g, +542%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

2.8 g4% DV

Spinach (Raw)

0.12 g

Rolled Oats (Raw) provides 2.8 g vs 0.12 g in Spinach (Raw) (+2.6 g, +2259%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.40 g1% DV

Spinach (Raw)

0.13 g

Rolled Oats (Raw) provides 0.40 g vs 0.13 g in Spinach (Raw) (+0.27 g, +214%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Rolled Oats (Raw)

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

Rolled Oats (Raw)

0 µg

Spinach (Raw)

141 µg16% DV

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

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Spinach (Raw)

0 µg

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Rolled Oats (Raw)

0.17 mg1% DV

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.17 mg in Rolled Oats (Raw) (+0.44 mg, +262%).

Vitamin KSpinach (Raw) higher

Rolled Oats (Raw)

0.8 µg1% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 0.8 µg in Rolled Oats (Raw) (+144 µg, +18962%).

Folate (DFE)Spinach (Raw) higher

Rolled Oats (Raw)

22 µg6% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 22 µg in Rolled Oats (Raw) (+36 µg, +160%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.31 mg25% DV

Spinach (Raw)

0.02 mg2% DV

Rolled Oats (Raw) provides 0.31 mg vs 0.02 mg in Spinach (Raw) (+0.28 mg, +1204%).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.06 mg4% DV

Spinach (Raw)

0.06 mg4% DV

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.38 mg2% DV

Spinach (Raw)

0.22 mg1% DV

Rolled Oats (Raw) provides 0.38 mg vs 0.22 mg in Spinach (Raw) (+0.17 mg, +77%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.54 mg11% DV

Spinach (Raw)

0.02 mg

Rolled Oats (Raw) provides 0.54 mg vs 0.02 mg in Spinach (Raw) (+0.52 mg, +2667%).

Vitamin B6Similar

Rolled Oats (Raw)

0.05 mg3% DV

Spinach (Raw)

0.06 mg3% DV

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Spinach (Raw)

0 µg

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Rolled Oats (Raw)

0.80 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 0.80 mg in Rolled Oats (Raw) (+22.9 mg, +2862%).

PotassiumSimilar

Rolled Oats (Raw)

172 mg4% DV

Spinach (Raw)

167 mg4% DV

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of potassium (172 mg).

CalciumSpinach (Raw) higher

Rolled Oats (Raw)

21.6 mg2% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 21.6 mg in Rolled Oats (Raw) (+8.1 mg, +37%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

1.9 mg10% DV

Spinach (Raw)

0.81 mg5% DV

Rolled Oats (Raw) provides 1.9 mg vs 0.81 mg in Spinach (Raw) (+1.1 mg, +132%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

70.8 mg17% DV

Spinach (Raw)

23.7 mg6% DV

Rolled Oats (Raw) provides 70.8 mg vs 23.7 mg in Spinach (Raw) (+47.1 mg, +199%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

209 mg17% DV

Spinach (Raw)

14.7 mg1% DV

Rolled Oats (Raw) provides 209 mg vs 14.7 mg in Spinach (Raw) (+195 mg, +1323%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

1.6 mg14% DV

Spinach (Raw)

0.16 mg1% DV

Rolled Oats (Raw) provides 1.6 mg vs 0.16 mg in Spinach (Raw) (+1.4 mg, +899%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

0.49 g2% DV

Spinach (Raw)

0.02 g

Rolled Oats (Raw) provides 0.49 g vs 0.02 g in Spinach (Raw) (+0.47 g, +2482%).

Nutrient

Rolled Oats (Raw)Amount per 100 kcal (26 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

101 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of calories (energy) (101 kcal).

ProteinSpinach (Raw) higher

Rolled Oats (Raw)

4.4 g9% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 4.4 g in Rolled Oats (Raw) (+8.0 g, +183%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

17.2 g6% DV

Spinach (Raw)

15.8 g6% DV

Rolled Oats (Raw) provides 17.2 g vs 15.8 g in Spinach (Raw) (+1.4 g, +9%).

Dietary FiberSpinach (Raw) higher

Rolled Oats (Raw)

2.8 g10% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 2.8 g in Rolled Oats (Raw) (+6.8 g, +247%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

1.8 g2% DV

Spinach (Raw)

1.7 g2% DV

Rolled Oats (Raw) provides 1.8 g vs 1.7 g in Spinach (Raw) (+0.10 g, +6%).

Total SugarsSpinach (Raw) higher

Rolled Oats (Raw)

0.26 g1% DV

Spinach (Raw)

1.8 g4% DV

Spinach (Raw) provides 1.8 g vs 0.26 g in Rolled Oats (Raw) (+1.6 g, +610%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Rolled Oats (Raw)

0 mg

Spinach (Raw)

122 mg136% DV

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

Vitamin A (RAE)Spinach (Raw) higher

Rolled Oats (Raw)

0 µg

Spinach (Raw)

2,040 µg227% DV

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

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Spinach (Raw)

0 µg

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Rolled Oats (Raw)

0.11 mg1% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.11 mg in Rolled Oats (Raw) (+8.7 mg, +7987%).

Vitamin KSpinach (Raw) higher

Rolled Oats (Raw)

0.5 µg

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 0.5 µg in Rolled Oats (Raw) (+2,100 µg, +425126%).

Folate (DFE)Spinach (Raw) higher

Rolled Oats (Raw)

15 µg4% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 15 µg in Rolled Oats (Raw) (+829 µg, +5696%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Rolled Oats (Raw)

0.20 mg17% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.20 mg in Rolled Oats (Raw) (+0.14 mg, +71%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Rolled Oats (Raw)

0.04 mg3% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.04 mg in Rolled Oats (Raw) (+0.79 mg, +2175%).

Niacin (Vitamin B3)Spinach (Raw) higher

Rolled Oats (Raw)

0.25 mg2% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.25 mg in Rolled Oats (Raw) (+2.9 mg, +1160%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.35 mg7% DV

Spinach (Raw)

0.28 mg6% DV

Rolled Oats (Raw) provides 0.35 mg vs 0.28 mg in Spinach (Raw) (+0.07 mg, +24%).

Vitamin B6Spinach (Raw) higher

Rolled Oats (Raw)

0.03 mg2% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.03 mg in Rolled Oats (Raw) (+0.82 mg, +2642%).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Spinach (Raw)

0 µg

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Rolled Oats (Raw)

0.52 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 0.52 mg in Rolled Oats (Raw) (+343 mg, +65987%).

PotassiumSpinach (Raw) higher

Rolled Oats (Raw)

112 mg2% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 112 mg in Rolled Oats (Raw) (+2,316 mg, +2076%).

CalciumSpinach (Raw) higher

Rolled Oats (Raw)

14.0 mg1% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 14.0 mg in Rolled Oats (Raw) (+417 mg, +2967%).

IronSpinach (Raw) higher

Rolled Oats (Raw)

1.2 mg7% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 1.2 mg in Rolled Oats (Raw) (+10.6 mg, +861%).

MagnesiumSpinach (Raw) higher

Rolled Oats (Raw)

46.0 mg11% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 46.0 mg in Rolled Oats (Raw) (+298 mg, +647%).

PhosphorusSpinach (Raw) higher

Rolled Oats (Raw)

136 mg11% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 136 mg in Rolled Oats (Raw) (+77.2 mg, +57%).

ZincSpinach (Raw) higher

Rolled Oats (Raw)

1.0 mg9% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 1.0 mg in Rolled Oats (Raw) (+1.3 mg, +123%).

Lipids1 nutrients

Saturated FatSimilar

Rolled Oats (Raw)

0.32 g2% DV

Spinach (Raw)

0.27 g1% DV

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of saturated fat (0.32 g).

Nutrient

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Rolled Oats (Raw)

13.0 g26% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 13.0 g in Rolled Oats (Raw) (+24.3 g, +187%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

51.0 g19% DV

Spinach (Raw)

47.3 g17% DV

Rolled Oats (Raw) provides 51.0 g vs 47.3 g in Spinach (Raw) (+3.7 g, +8%).

Dietary FiberSpinach (Raw) higher

Rolled Oats (Raw)

8.2 g29% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 8.2 g in Rolled Oats (Raw) (+20.5 g, +251%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

5.3 g7% DV

Spinach (Raw)

5.1 g7% DV

Rolled Oats (Raw) provides 5.3 g vs 5.1 g in Spinach (Raw) (+0.23 g, +4%).

Total SugarsSpinach (Raw) higher

Rolled Oats (Raw)

0.76 g2% DV

Spinach (Raw)

5.5 g11% DV

Spinach (Raw) provides 5.5 g vs 0.76 g in Rolled Oats (Raw) (+4.7 g, +618%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Rolled Oats (Raw)

0 mg

Spinach (Raw)

366 mg407% DV

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

Vitamin A (RAE)Spinach (Raw) higher

Rolled Oats (Raw)

0 µg

Spinach (Raw)

6,116 µg680% DV

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

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Spinach (Raw)

0 µg

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Rolled Oats (Raw)

0.32 mg2% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 0.32 mg in Rolled Oats (Raw) (+26.1 mg, +8085%).

Vitamin KSpinach (Raw) higher

Rolled Oats (Raw)

1.5 µg1% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 1.5 µg in Rolled Oats (Raw) (+6,296 µg, +430318%).

Folate (DFE)Spinach (Raw) higher

Rolled Oats (Raw)

43 µg11% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 43 µg in Rolled Oats (Raw) (+2,487 µg, +5767%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Rolled Oats (Raw)

0.59 mg49% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.59 mg in Rolled Oats (Raw) (+0.43 mg, +73%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Rolled Oats (Raw)

0.11 mg8% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.11 mg in Rolled Oats (Raw) (+2.4 mg, +2203%).

Niacin (Vitamin B3)Spinach (Raw) higher

Rolled Oats (Raw)

0.74 mg5% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 0.74 mg in Rolled Oats (Raw) (+8.7 mg, +1176%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

1.0 mg21% DV

Spinach (Raw)

0.85 mg17% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.85 mg in Spinach (Raw) (+0.19 mg, +23%).

Vitamin B6Spinach (Raw) higher

Rolled Oats (Raw)

0.09 mg5% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.09 mg in Rolled Oats (Raw) (+2.5 mg, +2675%).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Spinach (Raw)

0 µg

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Rolled Oats (Raw)

1.5 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 1.5 mg in Rolled Oats (Raw) (+1,029 mg, +66794%).

PotassiumSpinach (Raw) higher

Rolled Oats (Raw)

330 mg7% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 330 mg in Rolled Oats (Raw) (+6,946 mg, +2103%).

CalciumSpinach (Raw) higher

Rolled Oats (Raw)

41.6 mg3% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 41.6 mg in Rolled Oats (Raw) (+1,249 mg, +3005%).

IronSpinach (Raw) higher

Rolled Oats (Raw)

3.6 mg20% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 3.6 mg in Rolled Oats (Raw) (+31.7 mg, +872%).

MagnesiumSpinach (Raw) higher

Rolled Oats (Raw)

136 mg32% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 136 mg in Rolled Oats (Raw) (+894 mg, +656%).

PhosphorusSpinach (Raw) higher

Rolled Oats (Raw)

403 mg32% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 403 mg in Rolled Oats (Raw) (+236 mg, +59%).

ZincSpinach (Raw) higher

Rolled Oats (Raw)

3.1 mg28% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 3.1 mg in Rolled Oats (Raw) (+3.9 mg, +126%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

0.94 g5% DV

Spinach (Raw)

0.82 g4% DV

Rolled Oats (Raw) provides 0.94 g vs 0.82 g in Spinach (Raw) (+0.12 g, +14%).

Rolled Oats (Raw) vs Spinach (Raw)

Rolled Oats (Raw)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary