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Nutritional info of: Spinach, raw
vs
Seaweed, spirulina, dried

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Strawberry fruit with Spinach Salad
Strawberry fruit with Spinach Salad
Soba with daikon, ginger and Dried Seaweed
Soba with daikon, ginger and Dried Seaweed
 
Official USDA name:"Spinach, raw"
USDA Record Number:"11457"
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Food Group:Vegetables and Vegetable Products
Official USDA name:"Seaweed, spirulina, dried"
USDA Record Number:"11667"
SkipThePie link:permalink
Food Group:Vegetables and Vegetable Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Spinach, raw vs Seaweed, spirulina, dried

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

23
Calories from Fat 3
 

% Daily Value*

 

Total Fat

0g
1%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

79mg
3%
 

Total Carbohydrate

4g
1%
 
Dietary Fiber 2g9%
 
Sugars 0g
 

Protein

3g
 
Vitamin A188% · Vitamin C3%
 
Calcium10% · Iron15%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

290
Calories from Fat 65
 

% Daily Value*

 

Total Fat

8g
12%
 
Saturated Fat 3g13%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

1048mg
46%
 

Total Carbohydrate

24g
8%
 
Dietary Fiber 4g14%
 
Sugars 3g
 

Protein

57g
 
Vitamin A11% · Vitamin C1%
 
Calcium12% · Iron158%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Spinach, raw vs Seaweed, spirulina, dried

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories23 kcal96 kJ1%
 
from Carbs13 kcal54.22 kJ
 
from Fat3.3 kcal13.66 kJ
 
from Protein7 kcal29.2 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories290 kcal1213 kJ14%
 
from Carbs85.3 kcal356.99 kJ
 
from Fat64.6 kcal270.36 kJ
 
from Protein140.2 kcal586.71 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Spinach, raw vs Seaweed, spirulina, dried

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 9377 IU 188%
 
Vitamin B6 0.195 mg 10%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 28.1 mg 3%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 2.03 mg 10%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 482.9 mcg 604%
 
Thiamin 0.078 mg 5%
 
Riboflavin 0.189 mg 11%
 
Niacin 0.724 mg 4%
 
Pantothenic Acid 0.065 mg 1%
 
Folate 194 mcg 48%
 
Folate, Food 194 mcg 48%
 
Folate, DFE 194 mcg DFE 48%
 
Choline 19.3 mg ~
 
Betaine 102.6 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 570 IU 11%
 
Vitamin B6 0.364 mg 18%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 10.1 mg 1%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 5 mg 25%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 25.5 mcg 32%
 
Thiamin 2.38 mg 159%
 
Riboflavin 3.67 mg 216%
 
Niacin 12.82 mg 64%
 
Pantothenic Acid 3.48 mg 35%
 
Folate 94 mcg 24%
 
Folate, Food 94 mcg 24%
 
Folate, DFE 94 mcg DFE 24%
 
Choline 66 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Spinach, raw vs Seaweed, spirulina, dried

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 99 mg 10%
 
Iron 2.71 mg 15%
 
Magnesium 79 mg 20%
 
Phosphorus 49 mg 5%
 
Potassium 558 mg 12%
 
Sodium 79 mg 3%
 
Zinc 0.53 mg 4%
 
Copper 0.13 mg 6%
 
Manganese 0.897 mg 45%
 
Selenium 1 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 120 mg 12%
 
Iron 28.5 mg 158%
 
Magnesium 195 mg 49%
 
Phosphorus 118 mg 12%
 
Potassium 1363 mg 29%
 
Sodium 1048 mg 46%
 
Zinc 2 mg 13%
 
Copper 6.1 mg 305%
 
Manganese 1.9 mg 95%
 
Selenium 7.2 mcg 10%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Spinach, raw vs Seaweed, spirulina, dried

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein2.86g6%
 

Essential Aminos

 
Histidine0.064 g9%
 
Isoleucine0.147 g10%
 
Leucine0.223 g8%
 
Lysine0.174 g8%
 
Methionine0.053 g
 
Phenylalanine0.129 g
 
Threonine0.122 g12%
 
Tryptophan0.039 g14%
 
Valine0.161 g9%
 

Non-essential Aminos

 
Arginine0.162 g
 
Alanine0.142 g
 
Aspartate0.24 g
 
Cystine0.035 g
 
Glutamate0.343 g
 
Glycine0.134 g
 
Hydroxyproline
 
Proline0.112 g
 
Serine0.104 g
 
Tyrosine0.108 g
 
Methionine + Cystine† 0.088 g 8
 
Phenylalanine + Tyrosine† 0.237 g 23
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein57.47g115%
 

Essential Aminos

 
Histidine1.085 g155%
 
Isoleucine3.209 g229%
 
Leucine4.947 g181%
 
Lysine3.025 g144%
 
Methionine1.149 g
 
Phenylalanine2.777 g
 
Threonine2.97 g283%
 
Tryptophan0.929 g332%
 
Valine3.512 g193%
 

Non-essential Aminos

 
Arginine4.147 g
 
Alanine4.515 g
 
Aspartate5.793 g
 
Cystine0.662 g
 
Glutamate8.386 g
 
Glycine3.099 g
 
Hydroxyproline
 
Proline2.382 g
 
Serine2.998 g
 
Tyrosine2.584 g
 
Methionine + Cystine† 1.811 g 172
 
Phenylalanine + Tyrosine† 5.361 g 511
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Spinach, raw vs Seaweed, spirulina, dried

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates3.63g1%
 
Dietary Fiber2.2g9%
 
Starch~
 
Sugars0.42g
 
Sucrose0.07g
 
Glucose0.11g
 
Fructose0.15g
 
Lactose0g
 
Maltose0g
 
Galactose0.1g
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates23.9g8%
 
Dietary Fiber3.6g14%
 
Starch~
 
Sugars3.1g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Spinach, raw vs Seaweed, spirulina, dried

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.39g1%
 
Total Omega-3 Fatty Acids0.138g
 
Total Omega-6 Fatty Acids0.026g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.063g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.01g
 
Palmitic Acid   [Hexadecanoic Acid]0.049g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.004g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.01g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.005g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.005g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.165g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.026g
 
Linolenic Acid   [Octadecatrienoic Acid]0.138g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat7.72g12%
 
Total Omega-3 Fatty Acids0.823g
 
Total Omega-6 Fatty Acids1.254g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

2.65g13%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.075g
 
Palmitic Acid   [Hexadecanoic Acid]2.496g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.077g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.675g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.347g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.328g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

2.08g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]1.254g
 
Linolenic Acid   [Octadecatrienoic Acid]0.823g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Spinach, raw vs Seaweed, spirulina, dried

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water91.4g
 
Ash1.72g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water4.68g
 
Ash6.23g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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