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 23
Spices 315
Protein (g)
Spinach 2.97
Spices 10.6
Carbs (g)
Spinach 3.75
Spices 60.7
Fat (g)
Spinach 0.260
Spices 12.8
Fiber (g)
Spinach 2.40
Spices 40.3
Quick answers
Which has more protein?
Spices, sage, ground — 10.6g vs 2.97g per 100g.
Which has fewer calories?
Spinach, cooked, boiled, drained, with salt — 23 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 | 23 kcal | 315 kcal | -93% |
| Macronutrients | |||
| Water | 91.2 g | 7.96 g | +1046% |
| Protein | 2.97 g | 10.6 g | -72% |
| Total lipid (fat) | 0.260 g | 12.8 g | -98% |
| Carbohydrate, by difference | 3.75 g | 60.7 g | -94% |
| Fiber, total dietary | 2.40 g | 40.3 g | -94% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.043 g | 7.03 g | -99% |
| Fatty acids, total monounsaturated | 0.006 g | 1.87 g | -100% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.80 mg | 32.4 mg | -70% |
| Thiamin (Vitamin B1) | 0.095 mg | 0.754 mg | -87% |
| Riboflavin (Vitamin B2) | 0.236 mg | 0.336 mg | -30% |
| Niacin (Vitamin B3) | 0.490 mg | 5.72 mg | -91% |
| Pantothenic acid (Vitamin B5) | 0.145 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.242 mg | 2.69 mg | -91% |
| Biotin (Vitamin B7) | 146 ug | 274 ug | -47% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 19.7 mg | 43.6 mg | -55% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 524 ug | 295 ug | +78% |
| Carotene, beta | 6288 ug | 3485 ug | +80% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 2.08 mg | 7.48 mg | -72% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 136 mg | 1652 mg | -92% |
| Iron, Fe | 3.57 mg | 28.1 mg | -87% |
| Magnesium, Mg | 87.0 mg | 428 mg | -80% |
| Phosphorus, P | 56.0 mg | 91.0 mg | -38% |
| Potassium, K | 466 mg | 1070 mg | -56% |
| Sodium, Na | 306 mg | 11.0 mg | +2682% |
| Zinc, Zn | 0.760 mg | 4.70 mg | -84% |
| Copper, Cu | 0.174 mg | 0.757 mg | -77% |
| Manganese, Mn | 0.935 mg | 3.13 mg | -70% |
| Selenium, Se | 1.50 ug | 3.70 ug | -59% |
| Other Nutrients | |||
| Energy | 96.0 kj | 1317 kj | -93% |
| Ash | 1.81 g | 7.95 g | -77% |
| Total Sugars | 0.430 g | 1.71 g | -75% |
| Fluoride, F | 37.8 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 146 ug | 274 ug | -47% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 146 ug | 274 ug | -47% |
| Betaine | 89.0 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 109 ug | -100% |
| Vitamin A, IU | 10481 IU | 5900 IU | +78% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 11308 ug | 1895 ug | +497% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 494 ug | 1715 ug | -71% |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0.710 g | |
| SFA 10:0 (Capric acid) | — | 0.760 g | |
| SFA 12:0 (Lauric acid) | — | 0.300 g | |
| SFA 14:0 (Myristic acid) | 0.006 g | 0.720 g | -99% |
| SFA 16:0 (Palmitic acid) | 0.033 g | 3.15 g | -99% |
| SFA 18:0 (Stearic acid) | 0.003 g | 1.25 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0.120 g | -97% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.003 g | 1.75 g | -100% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.109 g | 1.76 g | -94% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.017 g | 0.530 g | -97% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.092 g | 1.23 g | -93% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic 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 | |
| Phytosterols | — | 244 mg | |
| Tryptophan (EAA) | 0.040 g | — | |
| Threonine (EAA) | 0.127 g | — | |
| Isoleucine (EAA, BCAA) | 0.152 g | — | |
| Leucine (EAA, BCAA) | 0.231 g | — | |
| Lysine (EAA) | 0.182 g | — | |
| Methionine (EAA) | 0.055 g | — | |
| Cystine (conditionally essential) | 0.035 g | — | |
| Phenylalanine (EAA) | 0.134 g | — | |
| Tyrosine (conditionally essential) | 0.113 g | — | |
| Valine (EAA, BCAA) | 0.168 g | — | |
| Arginine (conditionally essential) | 0.168 g | — | |
| Histidine (EAA) | 0.066 g | — | |
| Alanine | 0.147 g | — | |
| Aspartic acid | 0.250 g | — | |
| Glutamic acid | 0.357 g | — | |
| Glycine (conditionally essential) | 0.140 g | — | |
| Proline (conditionally essential) | 0.116 g | — | |
| Serine | 0.107 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, cooked, boiled, drained, with salt nutrition facts Spices, sage, ground nutrition facts Compare other foods →
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