Comparison focus · Folate
Raw spinach vs blanched spinach — Per 100 g edible portion
Check both food states and amounts first. Differences per 100 g reflect water, ingredients, cuts and processing.
How calculations and comparisons work
Raw 100 g and cooked 100 g are separate reference records, not a before-and-after experiment on the same sample. Water and edible weight change. Do not derive nutrient retention percentages from this comparison.
| Nutrient | spinach (raw) | spinach (blanched) |
|---|---|---|
| Energy | 29 kcal | 34 kcal |
| Water | 89.6 g | 88.6 g |
| Protein | 3.35 g | 4.02 g |
| Fat | 0.39 g | 0.61 g |
| Carbohydrate | 4.86 g | 5.26 g |
| Sugars | 0.4 g | 0.16 g |
| Dietary fiber | 3.1 g | 3.5 g |
| Calcium | 66 mg | 86 mg |
| Iron | 2.49 mg | 1.79 mg |
| Potassium | 691 mg | 565 mg |
| Sodium | 23 mg | 29 mg |
| Vitamin A | 430 μg RAE | 490 μg RAE |
| Vitamin C | 51.12 mg | 43.53 mg |
| Vitamin D | 0 μg | 0 μg |
| Folate | 170 μg DFE | 139 μg DFE |
| Vitamin K | 389.82 μg | 431.23 μg |
Calculate a weighed amount
spinach (raw)
Calculate a weighed amount
Enter the edible weight in the selected food state. Formula: value per 100 g × grams ÷ 100. Distinguish peel, bones and raw versus cooked weights.
Enter a weight above 0 and up to 5,000 g.
Scaled values · 100 g
Public reference values are scaled by weight. Missing values are not zero. These may differ from your actual food or the prepared nutrition of a linked recipe.
spinach (blanched)
Calculate a weighed amount
Enter the edible weight in the selected food state. Formula: value per 100 g × grams ÷ 100. Distinguish peel, bones and raw versus cooked weights.
Enter a weight above 0 and up to 5,000 g.
Scaled values · 100 g
Public reference values are scaled by weight. Missing values are not zero. These may differ from your actual food or the prepared nutrition of a linked recipe.
More comparisons
Tofu vs boiled chicken breast — Per 100 g edible portion →
White rice vs brown rice: uncooked — Per 100 g edible portion →
Source and data basis
RDA Korean National Standard Food Composition DB 10.4 ↗
Data version: 10.4 · Source retrieved:
Source food record
시금치, 생것 · 농진청('14) · DB 10.4
시금치, 데친것 · 농진청('14) · DB 10.4
The record includes its variety, cut or processing state. It does not describe every food or retail product with that common name.