Side-by-Side Comparison

Spinach (Raw) vs White Rice (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-82%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 130 kcal, 107 kcal less).

Higher Protein

+6%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 2.7 g in White Rice (Cooked) (+0.17 g, +6%).

Higher Dietary Fiber

+450%

Spinach (Raw)

Spinach (Raw) provides 2.2 g vs 0.40 g in White Rice (Cooked) (+1.8 g, +450%).

Higher Vitamin C

Spinach (Raw)

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

Comparing per 100 g standard edible portion.

Nutrient

Spinach (Raw)100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Spinach (Raw)

23 kcal1% DV

White Rice (Cooked)

130 kcal7% DV

White Rice (Cooked) provides 130 kcal vs 23 kcal in Spinach (Raw) (+107 kcal, +465%).

ProteinSpinach (Raw) higher

Spinach (Raw)

2.9 g6% DV

White Rice (Cooked)

2.7 g5% DV

Spinach (Raw) provides 2.9 g vs 2.7 g in White Rice (Cooked) (+0.17 g, +6%).

CarbohydratesWhite Rice (Cooked) higher

Spinach (Raw)

3.6 g1% DV

White Rice (Cooked)

28.2 g10% DV

White Rice (Cooked) provides 28.2 g vs 3.6 g in Spinach (Raw) (+24.5 g, +676%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

2.2 g8% DV

White Rice (Cooked)

0.40 g1% DV

Spinach (Raw) provides 2.2 g vs 0.40 g in White Rice (Cooked) (+1.8 g, +450%).

Total FatSpinach (Raw) higher

Spinach (Raw)

0.39 g1% DV

White Rice (Cooked)

0.28 g

Spinach (Raw) provides 0.39 g vs 0.28 g in White Rice (Cooked) (+0.11 g, +39%).

Total SugarsSpinach (Raw) higher

Spinach (Raw)

0.42 g1% DV

White Rice (Cooked)

0.05 g

Spinach (Raw) provides 0.42 g vs 0.05 g in White Rice (Cooked) (+0.37 g, +740%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

28.1 mg31% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

469 µg52% DV

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Spinach (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

2.0 mg14% DV

White Rice (Cooked)

0.04 mg

Spinach (Raw) provides 2.0 mg vs 0.04 mg in White Rice (Cooked) (+2.0 mg, +4975%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

483 µg402% DV

White Rice (Cooked)

0.1 µg

Spinach (Raw) provides 483 µg vs 0.1 µg in White Rice (Cooked) (+483 µg, +482800%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

194 µg49% DV

White Rice (Cooked)

58 µg14% DV

Spinach (Raw) provides 194 µg vs 58 µg in White Rice (Cooked) (+136 µg, +234%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Spinach (Raw)

0.08 mg7% DV

White Rice (Cooked)

0.16 mg14% DV

White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.16 mg vs 0.08 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.19 mg15% DV

White Rice (Cooked)

0.01 mg1% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.01 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Spinach (Raw)

0.72 mg5% DV

White Rice (Cooked)

1.5 mg9% DV

White Rice (Cooked) provides 1.5 mg vs 0.72 mg in Spinach (Raw) (+0.75 mg, +104%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Spinach (Raw)

0.07 mg1% DV

White Rice (Cooked)

0.40 mg8% DV

White Rice (Cooked) provides 0.40 mg vs 0.07 mg in Spinach (Raw) (+0.33 mg, +508%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

0.20 mg11% DV

White Rice (Cooked)

0.09 mg5% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.09 mg).

Vitamin B12Similar

Spinach (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg3% DV

White Rice (Cooked)

1.0 mg

Spinach (Raw) provides 79.0 mg vs 1.0 mg in White Rice (Cooked) (+78.0 mg, +7800%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

558 mg12% DV

White Rice (Cooked)

35.0 mg1% DV

Spinach (Raw) provides 558 mg vs 35.0 mg in White Rice (Cooked) (+523 mg, +1494%).

CalciumSpinach (Raw) higher

Spinach (Raw)

99.0 mg8% DV

White Rice (Cooked)

10.0 mg1% DV

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

IronSpinach (Raw) higher

Spinach (Raw)

2.7 mg15% DV

White Rice (Cooked)

1.2 mg7% DV

Spinach (Raw) provides 2.7 mg vs 1.2 mg in White Rice (Cooked) (+1.5 mg, +126%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg19% DV

White Rice (Cooked)

12.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 12.0 mg in White Rice (Cooked) (+67.0 mg, +558%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

49.0 mg4% DV

White Rice (Cooked)

43.0 mg3% DV

Spinach (Raw) provides 49.0 mg vs 43.0 mg in White Rice (Cooked) (+6.0 mg, +14%).

ZincSimilar

Spinach (Raw)

0.53 mg5% DV

White Rice (Cooked)

0.49 mg4% DV

Both Spinach (Raw) and White Rice (Cooked) provide similar amounts of zinc (0.53 mg).

Lipids1 nutrients

Saturated FatSimilar

Spinach (Raw)

0.06 g

White Rice (Cooked)

0.08 g

Both Spinach (Raw) and White Rice (Cooked) provide similar amounts of saturated fat (0.06 g).

Nutrient

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

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Spinach (Raw)

7 kcal

White Rice (Cooked)

205 kcal10% DV

White Rice (Cooked) provides 205 kcal vs 7 kcal in Spinach (Raw) (+199 kcal, +2877%).

ProteinWhite Rice (Cooked) higher

Spinach (Raw)

0.86 g2% DV

White Rice (Cooked)

4.3 g9% DV

White Rice (Cooked) provides 4.3 g vs 0.86 g in Spinach (Raw) (+3.4 g, +395%).

CarbohydratesWhite Rice (Cooked) higher

Spinach (Raw)

1.1 g

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) provides 44.5 g vs 1.1 g in Spinach (Raw) (+43.4 g, +3987%).

Dietary FiberSimilar

Spinach (Raw)

0.66 g2% DV

White Rice (Cooked)

0.63 g2% DV

Both Spinach (Raw) and White Rice (Cooked) provide similar amounts of dietary fiber (0.66 g).

Total FatWhite Rice (Cooked) higher

Spinach (Raw)

0.12 g

White Rice (Cooked)

0.44 g1% DV

White Rice (Cooked) provides 0.44 g vs 0.12 g in Spinach (Raw) (+0.33 g, +278%).

Total SugarsSimilar

Spinach (Raw)

0.13 g

White Rice (Cooked)

0.08 g

Both Spinach (Raw) and White Rice (Cooked) provide similar amounts of total sugars (0.13 g).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

8.4 mg9% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

141 µg16% DV

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Spinach (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

0.61 mg4% DV

White Rice (Cooked)

0.06 mg

Spinach (Raw) provides 0.61 mg vs 0.06 mg in White Rice (Cooked) (+0.55 mg, +864%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

145 µg121% DV

White Rice (Cooked)

0.2 µg

Spinach (Raw) provides 145 µg vs 0.2 µg in White Rice (Cooked) (+145 µg, +91590%).

Folate (DFE)White Rice (Cooked) higher

Spinach (Raw)

58 µg15% DV

White Rice (Cooked)

92 µg23% DV

White Rice (Cooked) provides 92 µg vs 58 µg in Spinach (Raw) (+33 µg, +57%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Spinach (Raw)

0.02 mg2% DV

White Rice (Cooked)

0.26 mg21% DV

White Rice (Cooked) provides 0.26 mg vs 0.02 mg in Spinach (Raw) (+0.23 mg, +1001%).

Riboflavin (Vitamin B2)Similar

Spinach (Raw)

0.06 mg4% DV

White Rice (Cooked)

0.02 mg2% DV

Both Spinach (Raw) and White Rice (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Spinach (Raw)

0.22 mg1% DV

White Rice (Cooked)

2.3 mg15% DV

White Rice (Cooked) provides 2.3 mg vs 0.22 mg in Spinach (Raw) (+2.1 mg, +974%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Spinach (Raw)

0.02 mg

White Rice (Cooked)

0.62 mg12% DV

White Rice (Cooked) provides 0.62 mg vs 0.02 mg in Spinach (Raw) (+0.60 mg, +3101%).

Vitamin B6White Rice (Cooked) higher

Spinach (Raw)

0.06 mg3% DV

White Rice (Cooked)

0.15 mg9% DV

White Rice (Cooked) provides slightly more vitamin b6 (0.15 mg vs 0.06 mg).

Vitamin B12Similar

Spinach (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

23.7 mg1% DV

White Rice (Cooked)

1.6 mg

Spinach (Raw) provides 23.7 mg vs 1.6 mg in White Rice (Cooked) (+22.1 mg, +1400%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

167 mg4% DV

White Rice (Cooked)

55.3 mg1% DV

Spinach (Raw) provides 167 mg vs 55.3 mg in White Rice (Cooked) (+112 mg, +203%).

CalciumSpinach (Raw) higher

Spinach (Raw)

29.7 mg2% DV

White Rice (Cooked)

15.8 mg1% DV

Spinach (Raw) provides 29.7 mg vs 15.8 mg in White Rice (Cooked) (+13.9 mg, +88%).

IronWhite Rice (Cooked) higher

Spinach (Raw)

0.81 mg5% DV

White Rice (Cooked)

1.9 mg11% DV

White Rice (Cooked) provides 1.9 mg vs 0.81 mg in Spinach (Raw) (+1.1 mg, +133%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

23.7 mg6% DV

White Rice (Cooked)

19.0 mg5% DV

Spinach (Raw) provides 23.7 mg vs 19.0 mg in White Rice (Cooked) (+4.7 mg, +25%).

PhosphorusWhite Rice (Cooked) higher

Spinach (Raw)

14.7 mg1% DV

White Rice (Cooked)

67.9 mg5% DV

White Rice (Cooked) provides 67.9 mg vs 14.7 mg in Spinach (Raw) (+53.2 mg, +362%).

ZincWhite Rice (Cooked) higher

Spinach (Raw)

0.16 mg1% DV

White Rice (Cooked)

0.77 mg7% DV

White Rice (Cooked) provides 0.77 mg vs 0.16 mg in Spinach (Raw) (+0.62 mg, +387%).

Lipids1 nutrients

Saturated FatWhite Rice (Cooked) higher

Spinach (Raw)

0.02 g

White Rice (Cooked)

0.12 g1% DV

White Rice (Cooked) provides slightly more saturated fat (0.12 g vs 0.02 g).

Nutrient

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

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

100 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

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

ProteinSpinach (Raw) higher

Spinach (Raw)

12.4 g25% DV

White Rice (Cooked)

2.1 g4% DV

Spinach (Raw) provides 12.4 g vs 2.1 g in White Rice (Cooked) (+10.4 g, +501%).

CarbohydratesWhite Rice (Cooked) higher

Spinach (Raw)

15.8 g6% DV

White Rice (Cooked)

21.7 g8% DV

White Rice (Cooked) provides 21.7 g vs 15.8 g in Spinach (Raw) (+5.9 g, +37%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

9.6 g34% DV

White Rice (Cooked)

0.31 g1% DV

Spinach (Raw) provides 9.6 g vs 0.31 g in White Rice (Cooked) (+9.3 g, +3007%).

Total FatSpinach (Raw) higher

Spinach (Raw)

1.7 g2% DV

White Rice (Cooked)

0.22 g

Spinach (Raw) provides 1.7 g vs 0.22 g in White Rice (Cooked) (+1.5 g, +687%).

Total SugarsSpinach (Raw) higher

Spinach (Raw)

1.8 g4% DV

White Rice (Cooked)

0.04 g

Spinach (Raw) provides 1.8 g vs 0.04 g in White Rice (Cooked) (+1.8 g, +4645%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

122 mg136% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

2,040 µg227% DV

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Spinach (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

8.8 mg59% DV

White Rice (Cooked)

0.03 mg

Spinach (Raw) provides 8.8 mg vs 0.03 mg in White Rice (Cooked) (+8.8 mg, +28570%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

2,101 µg1751% DV

White Rice (Cooked)

0.1 µg

Spinach (Raw) provides 2,101 µg vs 0.1 µg in White Rice (Cooked) (+2,101 µg, +2727971%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

844 µg211% DV

White Rice (Cooked)

45 µg11% DV

Spinach (Raw) provides 844 µg vs 45 µg in White Rice (Cooked) (+799 µg, +1790%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

0.34 mg28% DV

White Rice (Cooked)

0.13 mg10% DV

Spinach (Raw) provides 0.34 mg vs 0.13 mg in White Rice (Cooked) (+0.21 mg, +170%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.82 mg63% DV

White Rice (Cooked)

0.01 mg1% DV

Spinach (Raw) provides 0.82 mg vs 0.01 mg in White Rice (Cooked) (+0.81 mg, +8113%).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

3.1 mg20% DV

White Rice (Cooked)

1.1 mg7% DV

Spinach (Raw) provides 3.1 mg vs 1.1 mg in White Rice (Cooked) (+2.0 mg, +177%).

Pantothenic Acid (B5)Similar

Spinach (Raw)

0.28 mg6% DV

White Rice (Cooked)

0.30 mg6% DV

Both Spinach (Raw) and White Rice (Cooked) provide similar amounts of pantothenic acid (b5) (0.28 mg).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

0.85 mg50% DV

White Rice (Cooked)

0.07 mg4% DV

Spinach (Raw) provides 0.85 mg vs 0.07 mg in White Rice (Cooked) (+0.78 mg, +1085%).

Vitamin B12Similar

Spinach (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

344 mg15% DV

White Rice (Cooked)

0.77 mg

Spinach (Raw) provides 344 mg vs 0.77 mg in White Rice (Cooked) (+343 mg, +44530%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

2,427 mg52% DV

White Rice (Cooked)

27.0 mg1% DV

Spinach (Raw) provides 2,427 mg vs 27.0 mg in White Rice (Cooked) (+2,400 mg, +8907%).

CalciumSpinach (Raw) higher

Spinach (Raw)

431 mg33% DV

White Rice (Cooked)

7.7 mg1% DV

Spinach (Raw) provides 431 mg vs 7.7 mg in White Rice (Cooked) (+423 mg, +5493%).

IronSpinach (Raw) higher

Spinach (Raw)

11.8 mg65% DV

White Rice (Cooked)

0.92 mg5% DV

Spinach (Raw) provides 11.8 mg vs 0.92 mg in White Rice (Cooked) (+10.9 mg, +1176%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

344 mg82% DV

White Rice (Cooked)

9.2 mg2% DV

Spinach (Raw) provides 344 mg vs 9.2 mg in White Rice (Cooked) (+334 mg, +3619%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

213 mg17% DV

White Rice (Cooked)

33.1 mg3% DV

Spinach (Raw) provides 213 mg vs 33.1 mg in White Rice (Cooked) (+180 mg, +544%).

ZincSpinach (Raw) higher

Spinach (Raw)

2.3 mg21% DV

White Rice (Cooked)

0.38 mg3% DV

Spinach (Raw) provides 2.3 mg vs 0.38 mg in White Rice (Cooked) (+1.9 mg, +511%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Spinach (Raw)

0.27 g1% DV

White Rice (Cooked)

0.06 g

Spinach (Raw) provides 0.27 g vs 0.06 g in White Rice (Cooked) (+0.21 g, +362%).

Nutrient

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

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

300 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

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

ProteinSpinach (Raw) higher

Spinach (Raw)

37.3 g75% DV

White Rice (Cooked)

6.2 g12% DV

Spinach (Raw) provides 37.3 g vs 6.2 g in White Rice (Cooked) (+31.1 g, +500%).

CarbohydratesWhite Rice (Cooked) higher

Spinach (Raw)

47.3 g17% DV

White Rice (Cooked)

65.1 g24% DV

White Rice (Cooked) provides 65.1 g vs 47.3 g in Spinach (Raw) (+17.7 g, +37%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

28.7 g102% DV

White Rice (Cooked)

0.92 g3% DV

Spinach (Raw) provides 28.7 g vs 0.92 g in White Rice (Cooked) (+27.8 g, +3005%).

Total FatSpinach (Raw) higher

Spinach (Raw)

5.1 g7% DV

White Rice (Cooked)

0.65 g1% DV

Spinach (Raw) provides 5.1 g vs 0.65 g in White Rice (Cooked) (+4.4 g, +686%).

Total SugarsSpinach (Raw) higher

Spinach (Raw)

5.5 g11% DV

White Rice (Cooked)

0.12 g

Spinach (Raw) provides 5.5 g vs 0.12 g in White Rice (Cooked) (+5.4 g, +4642%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

366 mg407% DV

White Rice (Cooked)

0 mg

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

6,116 µg680% DV

White Rice (Cooked)

0 µg

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

Vitamin DSimilar

Spinach (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

26.5 mg176% DV

White Rice (Cooked)

0.09 mg1% DV

Spinach (Raw) provides 26.5 mg vs 0.09 mg in White Rice (Cooked) (+26.4 mg, +28548%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

6,297 µg5248% DV

White Rice (Cooked)

0.2 µg

Spinach (Raw) provides 6,297 µg vs 0.2 µg in White Rice (Cooked) (+6,297 µg, +2725881%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

2,530 µg632% DV

White Rice (Cooked)

134 µg33% DV

Spinach (Raw) provides 2,530 µg vs 134 µg in White Rice (Cooked) (+2,396 µg, +1788%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

1.0 mg85% DV

White Rice (Cooked)

0.38 mg31% DV

Spinach (Raw) provides 1.0 mg vs 0.38 mg in White Rice (Cooked) (+0.64 mg, +170%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

2.5 mg190% DV

White Rice (Cooked)

0.03 mg2% DV

Spinach (Raw) provides 2.5 mg vs 0.03 mg in White Rice (Cooked) (+2.4 mg, +8107%).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

9.4 mg59% DV

White Rice (Cooked)

3.4 mg21% DV

Spinach (Raw) provides 9.4 mg vs 3.4 mg in White Rice (Cooked) (+6.0 mg, +177%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Spinach (Raw)

0.85 mg17% DV

White Rice (Cooked)

0.91 mg18% DV

White Rice (Cooked) provides 0.91 mg vs 0.85 mg in Spinach (Raw) (+0.06 mg, +8%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

2.5 mg150% DV

White Rice (Cooked)

0.21 mg13% DV

Spinach (Raw) provides 2.5 mg vs 0.21 mg in White Rice (Cooked) (+2.3 mg, +1084%).

Vitamin B12Similar

Spinach (Raw)

0 µg

White Rice (Cooked)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg45% DV

White Rice (Cooked)

2.3 mg

Spinach (Raw) provides 1,030 mg vs 2.3 mg in White Rice (Cooked) (+1,028 mg, +44496%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

7,276 mg155% DV

White Rice (Cooked)

80.9 mg2% DV

Spinach (Raw) provides 7,276 mg vs 80.9 mg in White Rice (Cooked) (+7,195 mg, +8900%).

CalciumSpinach (Raw) higher

Spinach (Raw)

1,291 mg99% DV

White Rice (Cooked)

23.1 mg2% DV

Spinach (Raw) provides 1,291 mg vs 23.1 mg in White Rice (Cooked) (+1,268 mg, +5489%).

IronSpinach (Raw) higher

Spinach (Raw)

35.3 mg196% DV

White Rice (Cooked)

2.8 mg15% DV

Spinach (Raw) provides 35.3 mg vs 2.8 mg in White Rice (Cooked) (+32.6 mg, +1175%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg245% DV

White Rice (Cooked)

27.7 mg7% DV

Spinach (Raw) provides 1,030 mg vs 27.7 mg in White Rice (Cooked) (+1,002 mg, +3616%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

639 mg51% DV

White Rice (Cooked)

99.3 mg8% DV

Spinach (Raw) provides 639 mg vs 99.3 mg in White Rice (Cooked) (+540 mg, +543%).

ZincSpinach (Raw) higher

Spinach (Raw)

6.9 mg63% DV

White Rice (Cooked)

1.1 mg10% DV

Spinach (Raw) provides 6.9 mg vs 1.1 mg in White Rice (Cooked) (+5.8 mg, +511%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Spinach (Raw)

0.82 g4% DV

White Rice (Cooked)

0.18 g1% DV

Spinach (Raw) provides 0.82 g vs 0.18 g in White Rice (Cooked) (+0.64 g, +362%).

Spinach (Raw) vs White Rice (Cooked)

Spinach (Raw)

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary