USDA FoodData Central
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Select two foods and compare calories, macros, and key micronutrients side by side (per 100 g).
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Comparison
| Nutrient | Spinach, raw | Congee, with vegetables |
|---|---|---|
| Calories | 23 kcal | 38 kcal |
| Protein | 2.9 g | 1.1 g |
| Carbohydrates | 3.6 g | 7.9 g |
| Total Fat | 0.4 g | 0.1 g |
| Fiber | 2.2 g | 0.4 g |
| Sugars | 0.4 g | 0.4 g |
| Sodium | 79 mg | 235 mg |
| Potassium | 558 mg | 69 mg |
| Calcium | 99 mg | 9 mg |
| Iron | 2.7 mg | 0.4 mg |
Values shown per 100 g. Data from USDA FoodData Central.