Side-by-Side Comparison

Quinoa (Cooked) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

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 120 kcal, 97 kcal less).

Higher Protein

+54%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 2.9 g in Spinach (Raw) (+1.5 g, +54%).

Higher Dietary Fiber

+27%

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 2.2 g in Spinach (Raw) (+0.60 g, +27%).

Higher Vitamin C

Spinach (Raw)

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

Comparing per 100 g standard edible portion.

Nutrient

Quinoa (Cooked)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

120 kcal6% DV

Spinach (Raw)

23 kcal1% DV

Quinoa (Cooked) provides 120 kcal vs 23 kcal in Spinach (Raw) (+97 kcal, +422%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

4.4 g9% DV

Spinach (Raw)

2.9 g6% DV

Quinoa (Cooked) provides 4.4 g vs 2.9 g in Spinach (Raw) (+1.5 g, +54%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

21.3 g8% DV

Spinach (Raw)

3.6 g1% DV

Quinoa (Cooked) provides 21.3 g vs 3.6 g in Spinach (Raw) (+17.7 g, +487%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 g10% DV

Spinach (Raw)

2.2 g8% DV

Quinoa (Cooked) provides 2.8 g vs 2.2 g in Spinach (Raw) (+0.60 g, +27%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

1.9 g2% DV

Spinach (Raw)

0.39 g1% DV

Quinoa (Cooked) provides 1.9 g vs 0.39 g in Spinach (Raw) (+1.5 g, +392%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

0.87 g2% DV

Spinach (Raw)

0.42 g1% DV

Quinoa (Cooked) provides 0.87 g vs 0.42 g in Spinach (Raw) (+0.45 g, +107%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Quinoa (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

Quinoa (Cooked)

1.0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 1.0 µg in Quinoa (Cooked) (+468 µg, +46800%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Quinoa (Cooked)

0.63 mg4% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.63 mg in Quinoa (Cooked) (+1.4 mg, +222%).

Vitamin KSpinach (Raw) higher

Quinoa (Cooked)

0 µg

Spinach (Raw)

483 µg402% DV

Spinach (Raw) has higher vitamin k (483 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Quinoa (Cooked)

42 µg11% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 42 µg in Quinoa (Cooked) (+152 µg, +362%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.11 mg9% DV

Spinach (Raw)

0.08 mg7% DV

Both Quinoa (Cooked) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Quinoa (Cooked)

0.11 mg8% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.11 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Quinoa (Cooked)

0.41 mg3% DV

Spinach (Raw)

0.72 mg5% DV

Spinach (Raw) provides 0.72 mg vs 0.41 mg in Quinoa (Cooked) (+0.31 mg, +76%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.23 mg5% DV

Spinach (Raw)

0.07 mg1% DV

Quinoa (Cooked) provides 0.23 mg vs 0.07 mg in Spinach (Raw) (+0.16 mg, +251%).

Vitamin B6Spinach (Raw) higher

Quinoa (Cooked)

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

Quinoa (Cooked)

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Quinoa (Cooked)

7.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 7.0 mg in Quinoa (Cooked) (+72.0 mg, +1029%).

PotassiumSpinach (Raw) higher

Quinoa (Cooked)

172 mg4% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 172 mg in Quinoa (Cooked) (+386 mg, +224%).

CalciumSpinach (Raw) higher

Quinoa (Cooked)

17.0 mg1% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 17.0 mg in Quinoa (Cooked) (+82.0 mg, +482%).

IronSpinach (Raw) higher

Quinoa (Cooked)

1.5 mg8% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 1.5 mg in Quinoa (Cooked) (+1.2 mg, +82%).

MagnesiumSpinach (Raw) higher

Quinoa (Cooked)

64.0 mg15% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 64.0 mg in Quinoa (Cooked) (+15.0 mg, +23%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

152 mg12% DV

Spinach (Raw)

49.0 mg4% DV

Quinoa (Cooked) provides 152 mg vs 49.0 mg in Spinach (Raw) (+103 mg, +210%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

1.1 mg10% DV

Spinach (Raw)

0.53 mg5% DV

Quinoa (Cooked) provides 1.1 mg vs 0.53 mg in Spinach (Raw) (+0.56 mg, +106%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.23 g1% DV

Spinach (Raw)

0.06 g

Quinoa (Cooked) provides 0.23 g vs 0.06 g in Spinach (Raw) (+0.17 g, +265%).

Nutrient

Quinoa (Cooked)185 g (1 cup cooked (185 g))

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

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

222 kcal11% DV

Spinach (Raw)

7 kcal

Quinoa (Cooked) provides 222 kcal vs 7 kcal in Spinach (Raw) (+215 kcal, +3117%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

8.1 g16% DV

Spinach (Raw)

0.86 g2% DV

Quinoa (Cooked) provides 8.1 g vs 0.86 g in Spinach (Raw) (+7.3 g, +849%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

39.4 g14% DV

Spinach (Raw)

1.1 g

Quinoa (Cooked) provides 39.4 g vs 1.1 g in Spinach (Raw) (+38.3 g, +3518%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

5.2 g19% DV

Spinach (Raw)

0.66 g2% DV

Quinoa (Cooked) provides 5.2 g vs 0.66 g in Spinach (Raw) (+4.5 g, +685%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

3.6 g5% DV

Spinach (Raw)

0.12 g

Quinoa (Cooked) provides 3.6 g vs 0.12 g in Spinach (Raw) (+3.4 g, +2936%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 g3% DV

Spinach (Raw)

0.13 g

Quinoa (Cooked) provides 1.6 g vs 0.13 g in Spinach (Raw) (+1.5 g, +1177%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Quinoa (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

Quinoa (Cooked)

1.9 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 1.9 µg in Quinoa (Cooked) (+139 µg, +7505%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Spinach (Raw)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg8% DV

Spinach (Raw)

0.61 mg4% DV

Quinoa (Cooked) provides 1.2 mg vs 0.61 mg in Spinach (Raw) (+0.56 mg, +91%).

Vitamin KSpinach (Raw) higher

Quinoa (Cooked)

0 µg

Spinach (Raw)

145 µg121% DV

Spinach (Raw) has higher vitamin k (145 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

78 µg19% DV

Spinach (Raw)

58 µg15% DV

Quinoa (Cooked) provides 78 µg vs 58 µg in Spinach (Raw) (+20 µg, +34%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Spinach (Raw)

0.02 mg2% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Spinach (Raw)

0.06 mg4% DV

Quinoa (Cooked) provides 0.20 mg vs 0.06 mg in Spinach (Raw) (+0.15 mg, +259%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

0.76 mg5% DV

Spinach (Raw)

0.22 mg1% DV

Quinoa (Cooked) provides 0.76 mg vs 0.22 mg in Spinach (Raw) (+0.55 mg, +251%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.42 mg8% DV

Spinach (Raw)

0.02 mg

Quinoa (Cooked) provides 0.42 mg vs 0.02 mg in Spinach (Raw) (+0.40 mg, +2063%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.23 mg13% DV

Spinach (Raw)

0.06 mg3% DV

Quinoa (Cooked) provides 0.23 mg vs 0.06 mg in Spinach (Raw) (+0.17 mg, +289%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Quinoa (Cooked)

13.0 mg1% DV

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 13.0 mg in Quinoa (Cooked) (+10.7 mg, +83%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

318 mg7% DV

Spinach (Raw)

167 mg4% DV

Quinoa (Cooked) provides 318 mg vs 167 mg in Spinach (Raw) (+151 mg, +90%).

CalciumQuinoa (Cooked) higher

Quinoa (Cooked)

31.5 mg2% DV

Spinach (Raw)

29.7 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 29.7 mg in Spinach (Raw) (+1.8 mg, +6%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 mg15% DV

Spinach (Raw)

0.81 mg5% DV

Quinoa (Cooked) provides 2.8 mg vs 0.81 mg in Spinach (Raw) (+1.9 mg, +239%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

118 mg28% DV

Spinach (Raw)

23.7 mg6% DV

Quinoa (Cooked) provides 118 mg vs 23.7 mg in Spinach (Raw) (+94.7 mg, +400%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

281 mg22% DV

Spinach (Raw)

14.7 mg1% DV

Quinoa (Cooked) provides 281 mg vs 14.7 mg in Spinach (Raw) (+267 mg, +1813%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.0 mg18% DV

Spinach (Raw)

0.16 mg1% DV

Quinoa (Cooked) provides 2.0 mg vs 0.16 mg in Spinach (Raw) (+1.9 mg, +1168%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.43 g2% DV

Spinach (Raw)

0.02 g

Quinoa (Cooked) provides 0.43 g vs 0.02 g in Spinach (Raw) (+0.41 g, +2151%).

Nutrient

Quinoa (Cooked)Amount per 100 kcal (83 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

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

ProteinSpinach (Raw) higher

Quinoa (Cooked)

3.7 g7% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 3.7 g in Quinoa (Cooked) (+8.8 g, +241%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

17.7 g6% DV

Spinach (Raw)

15.8 g6% DV

Quinoa (Cooked) provides 17.7 g vs 15.8 g in Spinach (Raw) (+1.9 g, +12%).

Dietary FiberSpinach (Raw) higher

Quinoa (Cooked)

2.3 g8% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 2.3 g in Quinoa (Cooked) (+7.2 g, +312%).

Total FatSpinach (Raw) higher

Quinoa (Cooked)

1.6 g2% DV

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 1.6 g in Quinoa (Cooked) (+0.10 g, +6%).

Total SugarsSpinach (Raw) higher

Quinoa (Cooked)

0.72 g1% DV

Spinach (Raw)

1.8 g4% DV

Spinach (Raw) provides 1.8 g vs 0.72 g in Quinoa (Cooked) (+1.1 g, +153%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Quinoa (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

Quinoa (Cooked)

0.8 µg

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 0.8 µg in Quinoa (Cooked) (+2,039 µg, +245701%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Quinoa (Cooked)

0.52 mg3% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.52 mg in Quinoa (Cooked) (+8.3 mg, +1589%).

Vitamin KSpinach (Raw) higher

Quinoa (Cooked)

0 µg

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) has higher vitamin k (2,101 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Quinoa (Cooked)

35 µg9% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 35 µg in Quinoa (Cooked) (+809 µg, +2321%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Quinoa (Cooked)

0.09 mg7% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.09 mg in Quinoa (Cooked) (+0.25 mg, +282%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Quinoa (Cooked)

0.09 mg7% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.09 mg in Quinoa (Cooked) (+0.73 mg, +800%).

Niacin (Vitamin B3)Spinach (Raw) higher

Quinoa (Cooked)

0.34 mg2% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.34 mg in Quinoa (Cooked) (+2.8 mg, +821%).

Pantothenic Acid (B5)Spinach (Raw) higher

Quinoa (Cooked)

0.19 mg4% DV

Spinach (Raw)

0.28 mg6% DV

Spinach (Raw) provides 0.28 mg vs 0.19 mg in Quinoa (Cooked) (+0.09 mg, +49%).

Vitamin B6Spinach (Raw) higher

Quinoa (Cooked)

0.10 mg6% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.10 mg in Quinoa (Cooked) (+0.75 mg, +731%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Quinoa (Cooked)

5.8 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 5.8 mg in Quinoa (Cooked) (+338 mg, +5815%).

PotassiumSpinach (Raw) higher

Quinoa (Cooked)

143 mg3% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 143 mg in Quinoa (Cooked) (+2,285 mg, +1600%).

CalciumSpinach (Raw) higher

Quinoa (Cooked)

14.1 mg1% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 14.1 mg in Quinoa (Cooked) (+417 mg, +2952%).

IronSpinach (Raw) higher

Quinoa (Cooked)

1.2 mg7% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 1.2 mg in Quinoa (Cooked) (+10.6 mg, +853%).

MagnesiumSpinach (Raw) higher

Quinoa (Cooked)

53.1 mg13% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 53.1 mg in Quinoa (Cooked) (+291 mg, +547%).

PhosphorusSpinach (Raw) higher

Quinoa (Cooked)

126 mg10% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 126 mg in Quinoa (Cooked) (+87.0 mg, +69%).

ZincSpinach (Raw) higher

Quinoa (Cooked)

0.90 mg8% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.90 mg in Quinoa (Cooked) (+1.4 mg, +155%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Quinoa (Cooked)

0.19 g1% DV

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.19 g in Quinoa (Cooked) (+0.08 g, +44%).

Nutrient

Quinoa (Cooked)Normalized to 300 kcal (250 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

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

ProteinSpinach (Raw) higher

Quinoa (Cooked)

11.0 g22% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 11.0 g in Quinoa (Cooked) (+26.3 g, +239%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

53.3 g19% DV

Spinach (Raw)

47.3 g17% DV

Quinoa (Cooked) provides 53.3 g vs 47.3 g in Spinach (Raw) (+5.9 g, +12%).

Dietary FiberSpinach (Raw) higher

Quinoa (Cooked)

7.0 g25% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 7.0 g in Quinoa (Cooked) (+21.7 g, +310%).

Total FatSpinach (Raw) higher

Quinoa (Cooked)

4.8 g6% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 4.8 g in Quinoa (Cooked) (+0.29 g, +6%).

Total SugarsSpinach (Raw) higher

Quinoa (Cooked)

2.2 g4% DV

Spinach (Raw)

5.5 g11% DV

Spinach (Raw) provides 5.5 g vs 2.2 g in Quinoa (Cooked) (+3.3 g, +152%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Quinoa (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

Quinoa (Cooked)

2.5 µg

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 2.5 µg in Quinoa (Cooked) (+6,113 µg, +244530%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Quinoa (Cooked)

1.6 mg11% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 1.6 mg in Quinoa (Cooked) (+24.9 mg, +1581%).

Vitamin KSpinach (Raw) higher

Quinoa (Cooked)

0 µg

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) has higher vitamin k (6,297 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Quinoa (Cooked)

105 µg26% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 105 µg in Quinoa (Cooked) (+2,425 µg, +2309%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Quinoa (Cooked)

0.27 mg22% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.27 mg in Quinoa (Cooked) (+0.75 mg, +280%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Quinoa (Cooked)

0.28 mg21% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.28 mg in Quinoa (Cooked) (+2.2 mg, +796%).

Niacin (Vitamin B3)Spinach (Raw) higher

Quinoa (Cooked)

1.0 mg6% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 1.0 mg in Quinoa (Cooked) (+8.4 mg, +817%).

Pantothenic Acid (B5)Spinach (Raw) higher

Quinoa (Cooked)

0.57 mg11% DV

Spinach (Raw)

0.85 mg17% DV

Spinach (Raw) provides 0.85 mg vs 0.57 mg in Quinoa (Cooked) (+0.28 mg, +49%).

Vitamin B6Spinach (Raw) higher

Quinoa (Cooked)

0.31 mg18% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.31 mg in Quinoa (Cooked) (+2.2 mg, +727%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Quinoa (Cooked)

17.5 mg1% DV

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 17.5 mg in Quinoa (Cooked) (+1,013 mg, +5787%).

PotassiumSpinach (Raw) higher

Quinoa (Cooked)

430 mg9% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 430 mg in Quinoa (Cooked) (+6,846 mg, +1592%).

CalciumSpinach (Raw) higher

Quinoa (Cooked)

42.5 mg3% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 42.5 mg in Quinoa (Cooked) (+1,248 mg, +2938%).

IronSpinach (Raw) higher

Quinoa (Cooked)

3.7 mg21% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 3.7 mg in Quinoa (Cooked) (+31.6 mg, +849%).

MagnesiumSpinach (Raw) higher

Quinoa (Cooked)

160 mg38% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 160 mg in Quinoa (Cooked) (+870 mg, +544%).

PhosphorusSpinach (Raw) higher

Quinoa (Cooked)

380 mg30% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 380 mg in Quinoa (Cooked) (+259 mg, +68%).

ZincSpinach (Raw) higher

Quinoa (Cooked)

2.7 mg25% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 2.7 mg in Quinoa (Cooked) (+4.2 mg, +154%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Quinoa (Cooked)

0.58 g3% DV

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.58 g in Quinoa (Cooked) (+0.25 g, +43%).

Quinoa (Cooked) vs Spinach (Raw)

Quinoa (Cooked)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary