Spinach vs Spices
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Spices, paprika is higher in more vitamins & minerals
Calories (kcal)
Spinach —
Spices 282
Protein (g)
Spinach 2.85
Spices 14.1
Carbs (g)
Spinach 2.41
Spices 54.0
Fat (g)
Spinach 0.619
Spices 12.9
Fiber (g)
Spinach 1.56
Spices 34.9
Quick answers
Which has more protein?
Spices, paprika — 14.1g vs 2.85g per 100g.
Which is more nutrient-dense?
Spices, paprika 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 | Spinach | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 282 kcal | |
| Macronutrients | |||
| Water | 92.5 g | 11.2 g | +723% |
| Protein | 2.85 g | 14.1 g | -80% |
| Total lipid (fat) | 0.619 g | 12.9 g | -95% |
| Carbohydrate, by difference | 2.41 g | 54.0 g | -96% |
| Fiber, total dietary | 1.56 g | 34.9 g | -96% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 2.14 g | |
| Fatty acids, total monounsaturated | — | 1.70 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 26.5 mg | 0.900 mg | +2847% |
| Thiamin (Vitamin B1) | 0.077 mg | 0.330 mg | -77% |
| Riboflavin (Vitamin B2) | 0.193 mg | 1.23 mg | -84% |
| Niacin (Vitamin B3) | 0.551 mg | 10.1 mg | -95% |
| Pantothenic acid (Vitamin B5) | — | 2.51 mg | |
| Vitamin B-6 — Pyridoxine | 0.195 mg | 2.14 mg | -91% |
| Biotin (Vitamin B7) | 117 ug | 49.0 ug | +138% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 51.5 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 283 ug | 2463 ug | -89% |
| Carotene, beta | 3400 ug | 26162 ug | -87% |
| Carotene, alpha | 0 ug | 595 ug | -100% |
| Vitamin E (alpha-tocopherol) | — | 29.1 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 68.3 mg | 229 mg | -70% |
| Iron, Fe | 1.26 mg | 21.1 mg | -94% |
| Magnesium, Mg | 92.9 mg | 178 mg | -48% |
| Phosphorus, P | 39.0 mg | 314 mg | -88% |
| Potassium, K | 582 mg | 2280 mg | -74% |
| Sodium, Na | 111 mg | 68.0 mg | +64% |
| Zinc, Zn | 0.447 mg | 4.33 mg | -90% |
| Copper, Cu | 0.082 mg | 0.713 mg | -89% |
| Manganese, Mn | 0.488 mg | 1.59 mg | -69% |
| Selenium, Se | 0 ug | 6.30 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 27 kcal | — | |
| Energy (Atwater Specific Factors) | 21 kcal | — | |
| Energy | — | 1181 kj | |
| Nitrogen | 0.456 g | — | |
| Ash | 1.60 g | 7.74 g | -79% |
| Carbohydrate, by summation | 1.56 g | — | |
| Total Sugars | — | 10.3 g | |
| Sucrose | — | 0.810 g | |
| Glucose | — | 2.63 g | |
| Fructose | — | 6.71 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0.190 g | |
| Iodine, I | 0 ug | — | |
| Biotin | 1.66 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 49.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 49.0 ug | |
| Betaine | — | 7.10 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Carotene, gamma | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | 6186 ug | -100% |
| Cryptoxanthin, alpha | 0 ug | — | |
| Vitamin A, IU | — | 49254 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 6020 ug | 18944 ug | -68% |
| cis-Lutein/Zeaxanthin | 0 ug | — | |
| Alpha-carotene (Provitamin A) | 5829 ug | — | |
| Zeaxanthin | 191 ug | — | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.350 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 3.54 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.250 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 3.95 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.090 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 80.3 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 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) | — | 0.068 g | |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.172 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 1.47 g | |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | — | 0.337 g | |
| SFA 20:0 (Arachidic acid) | — | 0.047 g | |
| SFA 22:0 (Behenic acid) | — | 0.047 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.069 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 1.60 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 1.60 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.023 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 7.77 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 7.31 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.453 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.453 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| Phytosterols | — | 175 mg | |
| Tryptophan (EAA) | — | 0.070 g | |
| Threonine (EAA) | — | 0.490 g | |
| Isoleucine (EAA, BCAA) | — | 0.570 g | |
| Leucine (EAA, BCAA) | — | 0.920 g | |
| Lysine (EAA) | — | 0.690 g | |
| Methionine (EAA) | — | 0.200 g | |
| Cystine (conditionally essential) | — | 0.230 g | |
| Phenylalanine (EAA) | — | 0.610 g | |
| Tyrosine (conditionally essential) | — | 0.380 g | |
| Valine (EAA, BCAA) | — | 0.750 g | |
| Arginine (conditionally essential) | — | 0.890 g | |
| Histidine (EAA) | — | 0.250 g | |
| Alanine | — | 0.640 g | |
| Aspartic acid | — | 2.85 g | |
| Glutamic acid | — | 2.26 g | |
| Glycine (conditionally essential) | — | 0.780 g | |
| Proline (conditionally essential) | — | 2.31 g | |
| Serine | — | 0.610 g | |
| Hydroxyproline | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 2.00 mg | |
| Choline from phosphatidylcholine | — | 11.0 mg | |
| Choline from phosphocholine | — | 3.80 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 34.0 mg | |
| Total Choline | — | 52.0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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