Eggs vs Spinach
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Eggs, Grade A, Large, egg yolk is higher in more vitamins & minerals
Calories (kcal)
Eggs 334
Spinach —
Protein (g)
Eggs 16.2
Spinach 2.91
Carbs (g)
Eggs 1.02
Spinach 2.64
Fat (g)
Eggs 28.8
Spinach 0.604
Fiber (g)
Eggs —
Spinach 1.59
Quick answers
Which has more protein?
Eggs, Grade A, Large, egg yolk — 16.2g vs 2.91g per 100g.
Which is more nutrient-dense?
Eggs, Grade A, Large, egg yolk scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Eggs | Spinach | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 334 kcal | — | |
| Macronutrients | |||
| Water | 52.1 g | 92.4 g | -44% |
| Protein | 16.2 g | 2.91 g | +457% |
| Total lipid (fat) | 28.8 g | 0.604 g | +4665% |
| Carbohydrate, by difference | 1.02 g | 2.64 g | -61% |
| Fiber, total dietary | — | 1.59 g | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 30.3 mg | |
| Thiamin (Vitamin B1) | — | 0.076 mg | |
| Riboflavin (Vitamin B2) | 0.467 mg | 0.192 mg | +143% |
| Niacin (Vitamin B3) | — | 0.510 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.214 mg | |
| Biotin (Vitamin B7) | — | 113 ug | |
| Vitamin A, RAE | — | 306 ug | |
| Carotene, beta | — | 3669 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 5.64 mg | — | |
| Minerals | |||
| Calcium, Ca | — | 66.6 mg | |
| Iron, Fe | — | 1.05 mg | |
| Magnesium, Mg | — | 93.0 mg | |
| Phosphorus, P | — | 40.6 mg | |
| Potassium, K | — | 460 mg | |
| Sodium, Na | — | 107 mg | |
| Zinc, Zn | — | 0.423 mg | |
| Copper, Cu | — | 0.079 mg | |
| Manganese, Mn | — | 0.426 mg | |
| Selenium, Se | 55.8 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 328 kcal | 28 kcal | +1087% |
| Energy (Atwater Specific Factors) | 334 kcal | 22 kcal | +1448% |
| Energy | 1400 kj | — | |
| Nitrogen | 2.59 g | 0.465 g | +457% |
| Ash | 1.89 g | 1.42 g | +33% |
| Carbohydrate, by summation | — | 1.59 g | |
| Biotin | 45.9 ug | — | |
| Betaine | 0.900 mg | — | |
| cis-beta-Carotene | 0 ug | — | |
| trans-beta-Carotene | 0 ug | — | |
| Carotene, gamma | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 10.0 ug | |
| Cryptoxanthin, alpha | — | 0 ug | |
| Beta-cryptoxanthin (Provitamin A) | 2.00 ug | 0 ug | |
| cis-Lycopene | 0 ug | — | |
| trans-Lycopene | 2.00 ug | — | |
| Lycopene | — | 7918 ug | |
| cis-Lutein/Zeaxanthin | 121 ug | 0 ug | |
| Alpha-carotene (Provitamin A) | 612 ug | 7451 ug | -92% |
| Zeaxanthin | 546 ug | 467 ug | +17% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.02 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.220 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.300 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.140 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Tryptophan (EAA) | 0.174 g | — | |
| Threonine (EAA) | 0.789 g | — | |
| Isoleucine (EAA, BCAA) | 0.766 g | — | |
| Leucine (EAA, BCAA) | 1.35 g | — | |
| Lysine (EAA) | 1.20 g | — | |
| Methionine (EAA) | 0.398 g | — | |
| Phenylalanine (EAA) | 0.673 g | — | |
| Tyrosine (conditionally essential) | 0.684 g | — | |
| Valine (EAA, BCAA) | 0.846 g | — | |
| Arginine (conditionally essential) | 1.12 g | — | |
| Histidine (EAA) | 0.369 g | — | |
| Alanine | 0.769 g | — | |
| Aspartic acid | 1.50 g | — | |
| Glutamic acid | 1.99 g | — | |
| Glycine (conditionally essential) | 0.470 g | — | |
| Proline (conditionally essential) | 0.748 g | — | |
| Serine | 1.29 g | — | |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.425 g | — | |
| Daidzein | 0.020 mg | — | |
| Genistein | 0.010 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.900 mg | — | |
| Choline from phosphatidylcholine | 630 mg | — | |
| Choline from phosphocholine | 1.00 mg | — | |
| Choline from sphingomyelin | 45.0 mg | — | |
| Free Choline | 1.30 mg | — | |
| Total Choline | 680 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Eggs, Grade A, Large, egg yolk nutrition facts Spinach, mature nutrition facts Compare other foods →
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