Spinach vs Eggs
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Eggs, Grade A, Large, egg yolk is higher in more vitamins & minerals
Calories (kcal)
Spinach —
Eggs 334
Protein (g)
Spinach 2.85
Eggs 16.2
Carbs (g)
Spinach 2.41
Eggs 1.02
Fat (g)
Spinach 0.619
Eggs 28.8
Fiber (g)
Spinach 1.56
Eggs —
Quick answers
Which has more protein?
Eggs, Grade A, Large, egg yolk — 16.2g vs 2.85g 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 | Spinach | Eggs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 334 kcal | |
| Macronutrients | |||
| Water | 92.5 g | 52.1 g | +78% |
| Protein | 2.85 g | 16.2 g | -82% |
| Total lipid (fat) | 0.619 g | 28.8 g | -98% |
| Carbohydrate, by difference | 2.41 g | 1.02 g | +136% |
| Fiber, total dietary | 1.56 g | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 26.5 mg | — | |
| Thiamin (Vitamin B1) | 0.077 mg | — | |
| Riboflavin (Vitamin B2) | 0.193 mg | 0.467 mg | -59% |
| Niacin (Vitamin B3) | 0.551 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.195 mg | — | |
| Biotin (Vitamin B7) | 117 ug | — | |
| Vitamin A, RAE | 283 ug | — | |
| Carotene, beta | 3397 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 5.64 mg | |
| Minerals | |||
| Calcium, Ca | 68.3 mg | — | |
| Iron, Fe | 1.26 mg | — | |
| Magnesium, Mg | 92.9 mg | — | |
| Phosphorus, P | 39.0 mg | — | |
| Potassium, K | 582 mg | — | |
| Sodium, Na | 111 mg | — | |
| Zinc, Zn | 0.447 mg | — | |
| Copper, Cu | 0.082 mg | — | |
| Manganese, Mn | 0.488 mg | — | |
| Selenium, Se | 0 ug | 55.8 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 27 kcal | 328 kcal | -92% |
| Energy (Atwater Specific Factors) | 21 kcal | 334 kcal | -94% |
| Energy | — | 1400 kj | |
| Nitrogen | 0.456 g | 2.59 g | -82% |
| Ash | 1.60 g | 1.89 g | -15% |
| Carbohydrate, by summation | 1.56 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) | 0 ug | — | |
| Cryptoxanthin, alpha | 0 ug | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 2.00 ug | -100% |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 2.00 ug | |
| Lycopene | 6020 ug | — | |
| cis-Lutein/Zeaxanthin | 0 ug | 121 ug | -100% |
| Alpha-carotene (Provitamin A) | 5829 ug | 612 ug | +852% |
| Zeaxanthin | 191 ug | 546 ug | -65% |
| 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.
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