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Cooked spinach provides higher levels of vitamin A. Spinach ranks as one of the most nutrient-dense of all foods. At just 7 calories per uncooked cup, the dark, leafy vegetable is an excellent source of folate, antioxidant carotenoids and vitamins K, C, A, E and B-6.Itâs also a good source of magnesium, riboflavin and potassium.hile raw spinach is lower in vitamin A, itâs still an excellent source, providing 187 percent of the DV in a 100-gram serving. Raw and cooked spinach contain similar amounts of vitamins K and E, potassium, riboflavin and magnesium.
Cooked Spinach. Many people consider raw spinach healthier because cooking it depletes it of many water-soluble vitamins, such as vitamin C and folate. Cooked spinach, however, is more condensed, so you are likely to eat a larger serving of it in a sitting and get more nutrients from it.lthough it is safe for most people to eat a bowl of spinach per day, some should be careful with vitamin K, according to the National Institutes of Health.