New Zealand spinach vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, saffron is higher in more vitamins & minerals
Calories (kcal)
New Zealand 14
Spices 310
Protein (g)
New Zealand 1.50
Spices 11.4
Carbs (g)
New Zealand 2.50
Spices 65.4
Fat (g)
New Zealand 0.200
Spices 5.85
Fiber (g)
New Zealand 1.50
Spices 3.90
Quick answers
Which has more protein?
Spices, saffron — 11.4g vs 1.50g per 100g.
Which has fewer calories?
New Zealand spinach, raw — 14 vs 310 kcal per 100g.
Which is more nutrient-dense?
Spices, saffron 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 | New Zealand spinach | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 14 kcal | 310 kcal | -95% |
| Macronutrients | |||
| Water | 94.0 g | 11.9 g | +690% |
| Protein | 1.50 g | 11.4 g | -87% |
| Total lipid (fat) | 0.200 g | 5.85 g | -97% |
| Carbohydrate, by difference | 2.50 g | 65.4 g | -96% |
| Fiber, total dietary | 1.50 g | 3.90 g | -62% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.032 g | 1.59 g | -98% |
| Fatty acids, total monounsaturated | 0.005 g | 0.429 g | -99% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 30.0 mg | 80.8 mg | -63% |
| Thiamin (Vitamin B1) | 0.040 mg | 0.115 mg | -65% |
| Riboflavin (Vitamin B2) | 0.130 mg | 0.267 mg | -51% |
| Niacin (Vitamin B3) | 0.500 mg | 1.46 mg | -66% |
| Pantothenic acid (Vitamin B5) | 0.312 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.304 mg | 1.01 mg | -70% |
| Biotin (Vitamin B7) | 15.0 ug | 93.0 ug | -84% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | — | 27.0 ug | |
| Vitamin E (alpha-tocopherol) | 1.42 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 58.0 mg | 111 mg | -48% |
| Iron, Fe | 0.800 mg | 11.1 mg | -93% |
| Magnesium, Mg | 39.0 mg | 264 mg | -85% |
| Phosphorus, P | 28.0 mg | 252 mg | -89% |
| Potassium, K | 130 mg | 1724 mg | -92% |
| Sodium, Na | 130 mg | 148 mg | -12% |
| Zinc, Zn | 0.380 mg | 1.09 mg | -65% |
| Copper, Cu | 0.093 mg | 0.328 mg | -72% |
| Manganese, Mn | 0.639 mg | 28.4 mg | -98% |
| Selenium, Se | 0.700 ug | 5.60 ug | -87% |
| Other Nutrients | |||
| Energy | 59.0 kj | 1298 kj | -95% |
| Ash | 1.80 g | 5.45 g | -67% |
| Total Sugars | 0.290 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 93.0 ug | -84% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 93.0 ug | -84% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 4400 IU | 530 IU | +730% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 337 ug | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.004 g | 0.006 g | -33% |
| SFA 16:0 (Palmitic acid) | 0.024 g | 1.16 g | -98% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.247 g | -99% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0.003 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.003 g | 0.390 g | -99% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.006 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.084 g | 2.07 g | -96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.013 g | 0.754 g | -98% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.066 g | 1.24 g | -95% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.013 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.006 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Apigenin | 0 mg | — | |
| Kaempferol | 15.8 mg | 205 mg | -92% |
| Quercetin | 5.75 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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