Spinach vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, sage, ground is higher in more vitamins & minerals
Calories (kcal)
Spinach 19
Spices 315
Protein (g)
Spinach 2.11
Spices 10.6
Carbs (g)
Spinach 2.92
Spices 60.7
Fat (g)
Spinach 0.370
Spices 12.8
Fiber (g)
Spinach 2.20
Spices 40.3
Quick answers
Which has more protein?
Spices, sage, ground — 10.6g vs 2.11g per 100g.
Which has fewer calories?
Spinach, canned, no salt added, solids and liquids — 19 vs 315 kcal per 100g.
Which is more nutrient-dense?
Spices, sage, ground 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 | 19 kcal | 315 kcal | -94% |
| Macronutrients | |||
| Water | 93.2 g | 7.96 g | +1071% |
| Protein | 2.11 g | 10.6 g | -80% |
| Total lipid (fat) | 0.370 g | 12.8 g | -97% |
| Carbohydrate, by difference | 2.92 g | 60.7 g | -95% |
| Fiber, total dietary | 2.20 g | 40.3 g | -95% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.060 g | 7.03 g | -99% |
| Fatty acids, total monounsaturated | 0.010 g | 1.87 g | -99% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 13.5 mg | 32.4 mg | -58% |
| Thiamin (Vitamin B1) | 0.018 mg | 0.754 mg | -98% |
| Riboflavin (Vitamin B2) | 0.106 mg | 0.336 mg | -68% |
| Niacin (Vitamin B3) | 0.271 mg | 5.72 mg | -95% |
| Pantothenic acid (Vitamin B5) | 0.038 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.080 mg | 2.69 mg | -97% |
| Biotin (Vitamin B7) | 58.0 ug | 274 ug | -79% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.2 mg | 43.6 mg | -65% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 404 ug | 295 ug | +37% |
| Carotene, beta | 4850 ug | 3485 ug | +39% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.60 mg | 7.48 mg | -79% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 83.0 mg | 1652 mg | -95% |
| Iron, Fe | 1.58 mg | 28.1 mg | -94% |
| Magnesium, Mg | 56.0 mg | 428 mg | -87% |
| Phosphorus, P | 32.0 mg | 91.0 mg | -65% |
| Potassium, K | 230 mg | 1070 mg | -79% |
| Sodium, Na | 75.0 mg | 11.0 mg | +582% |
| Zinc, Zn | 0.420 mg | 4.70 mg | -91% |
| Copper, Cu | 0.116 mg | 0.757 mg | -85% |
| Manganese, Mn | 0.493 mg | 3.13 mg | -84% |
| Selenium, Se | 1.20 ug | 3.70 ug | -68% |
| Other Nutrients | |||
| Energy | 79.0 kj | 1317 kj | -94% |
| Ash | 1.38 g | 7.95 g | -83% |
| Total Sugars | 0.330 g | 1.71 g | -81% |
| Folic acid (Vitamin B9 — synthetic) | 58.0 ug | 274 ug | -79% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 58.0 ug | 274 ug | -79% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 109 ug | -100% |
| Vitamin A, IU | 8084 IU | 5900 IU | +37% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 8722 ug | 1895 ug | +360% |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 381 ug | 1715 ug | -78% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0.710 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.760 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.300 g | -100% |
| SFA 14:0 (Myristic acid) | 0.008 g | 0.720 g | -99% |
| SFA 16:0 (Palmitic acid) | 0.044 g | 3.15 g | -99% |
| SFA 18:0 (Stearic acid) | 0.004 g | 1.25 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | 0.120 g | -96% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.005 g | 1.75 g | -100% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.155 g | 1.76 g | -91% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.023 g | 0.530 g | -96% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.122 g | 1.23 g | -90% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | — | 244 mg | |
| Tryptophan (EAA) | 0.028 g | — | |
| Threonine (EAA) | 0.090 g | — | |
| Isoleucine (EAA, BCAA) | 0.108 g | — | |
| Leucine (EAA, BCAA) | 0.164 g | — | |
| Lysine (EAA) | 0.129 g | — | |
| Methionine (EAA) | 0.039 g | — | |
| Cystine (conditionally essential) | 0.025 g | — | |
| Phenylalanine (EAA) | 0.095 g | — | |
| Tyrosine (conditionally essential) | 0.080 g | — | |
| Valine (EAA, BCAA) | 0.119 g | — | |
| Arginine (conditionally essential) | 0.119 g | — | |
| Histidine (EAA) | 0.047 g | — | |
| Alanine | 0.104 g | — | |
| Aspartic acid | 0.177 g | — | |
| Glutamic acid | 0.253 g | — | |
| Glycine (conditionally essential) | 0.099 g | — | |
| Proline (conditionally essential) | 0.082 g | — | |
| Serine | 0.076 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Spinach, canned, no salt added, solids and liquids nutrition facts Spices, sage, ground nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +582% in Spinach, canned, no salt added, solids and liquids Thiamin (Vitamin B1) -98% in Spinach, canned, no salt added, solids and liquids Vitamin B-6 — Pyridoxine -97% in Spinach, canned, no salt added, solids and liquids Fiber, total dietary -95% in Spinach, canned, no salt added, solids and liquids
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