New Zealand

Vegetables 3 variants

New Zealand is consistently high in these nutrients across all variants, regardless of preparation or processing.

Vitamin K > 98% Manganese > 83% Vitamin E > 82% Magnesium > 76% Vitamin C > 75%

Select a nutrient to see how the 3 variants compare.

Variant	Protein (g)	All foods
New Zealand spinach, raw	1.5	> 16%
New Zealand spinach, cooked, boiled, drained, without salt	1.3	> 15%
New zealand spinach, cooked, boiled, drained, with salt	1.3	> 15%

Variant	Iron (mg)	All foods
New Zealand spinach, raw	0.8	> 34%
New Zealand spinach, cooked, boiled, drained, without salt	0.7	> 29%
New zealand spinach, cooked, boiled, drained, with salt	0.7	> 28%

Variant	Magnesium (mg)	All foods
New Zealand spinach, raw	39.0	> 81%
New Zealand spinach, cooked, boiled, drained, without salt	32.0	> 76%
New zealand spinach, cooked, boiled, drained, with salt	32.0	> 76%

Variant	Zinc (mg)	All foods
New Zealand spinach, raw	0.4	> 26%
New Zealand spinach, cooked, boiled, drained, without salt	0.3	> 22%
New zealand spinach, cooked, boiled, drained, with salt	0.3	> 22%

Variant	Calcium (mg)	All foods
New Zealand spinach, raw	58.0	> 72%
New Zealand spinach, cooked, boiled, drained, without salt	48.0	> 69%
New zealand spinach, cooked, boiled, drained, with salt	48.0	> 69%

Variant	Potassium (mg)	All foods
New Zealand spinach, raw	130.0	> 23%
New Zealand spinach, cooked, boiled, drained, without salt	102.0	> 16%
New zealand spinach, cooked, boiled, drained, with salt	102.0	> 16%

Variant	Phosphorus (mg)	All foods
New Zealand spinach, raw	28.0	> 15%
New Zealand spinach, cooked, boiled, drained, without salt	22.0	> 12%
New zealand spinach, cooked, boiled, drained, with salt	22.0	> 12%

Variant	Dietary Fiber (g)	All foods
New Zealand spinach, raw	1.5	> 35%
New Zealand spinach, cooked, boiled, drained, without salt	1.4	> 33%
New zealand spinach, cooked, boiled, drained, with salt	1.4	> 32%

Variant	Vitamin C (mg)	All foods
New Zealand spinach, raw	30.0	> 86%
New Zealand spinach, cooked, boiled, drained, without salt	16.0	> 75%
New zealand spinach, cooked, boiled, drained, with salt	16.0	> 75%

Variant	Vitamin E (mg)	All foods
New Zealand spinach, raw	1.4	> 84%
New Zealand spinach, cooked, boiled, drained, without salt	1.2	> 82%
New zealand spinach, cooked, boiled, drained, with salt	1.2	> 82%

Variant	Folate (µg)	All foods
New Zealand spinach, raw	15.0	> 55%
New Zealand spinach, cooked, boiled, drained, without salt	8.0	> 38%
New zealand spinach, cooked, boiled, drained, with salt	8.0	> 37%