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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.
1/2 cup of cooked spinach provides 3g of protein. Only 1gm of protein is obtained with fresh spinach. Therefore, opt for cooked spinach, as the water evaporates in the cooking process. Spinach is also high in vitamin, is a good source of iron and calcium and vitamin A.Cooking Greens. Broccoli rabe, Swiss chard, and collard and mustard greens are also high in protein providing 2 to 3g of protein in 1/2 a cup. Cooking greens are also high in fiber and vitamins and minerals./2 cup of fresh, soy bean sprouts contains 4.5gm of protein, approximately 9% of the daily dietary requirement. Green gram or mung bean sprouts and lentil sprouts are also high in protein. 104g of mung bean sprouts provide 3g of protein while 77g of lentil bean sprouts provide 7g of protein.