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 34
Spices 315
Protein (g)
Spinach 4.01
Spices 10.6
Carbs (g)
Spinach 4.80
Spices 60.7
Fat (g)
Spinach 0.870
Spices 12.8
Fiber (g)
Spinach 3.70
Spices 40.3
Quick answers
Which has more protein?
Spices, sage, ground — 10.6g vs 4.01g per 100g.
Which has fewer calories?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt — 34 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 | 34 kcal | 315 kcal | -89% |
| Macronutrients | |||
| Water | 88.9 g | 7.96 g | +1017% |
| Protein | 4.01 g | 10.6 g | -62% |
| Total lipid (fat) | 0.870 g | 12.8 g | -93% |
| Carbohydrate, by difference | 4.80 g | 60.7 g | -92% |
| Fiber, total dietary | 3.70 g | 40.3 g | -91% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.157 g | 7.03 g | -98% |
| Fatty acids, total monounsaturated | 0 g | 1.87 g | -100% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.20 mg | 32.4 mg | -93% |
| Thiamin (Vitamin B1) | 0.078 mg | 0.754 mg | -90% |
| Riboflavin (Vitamin B2) | 0.176 mg | 0.336 mg | -48% |
| Niacin (Vitamin B3) | 0.439 mg | 5.72 mg | -92% |
| Pantothenic acid (Vitamin B5) | 0.075 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.136 mg | 2.69 mg | -95% |
| Biotin (Vitamin B7) | 121 ug | 274 ug | -56% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 24.8 mg | 43.6 mg | -43% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 603 ug | 295 ug | +104% |
| Carotene, beta | 7237 ug | 3485 ug | +108% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 3.54 mg | 7.48 mg | -53% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 153 mg | 1652 mg | -91% |
| Iron, Fe | 1.96 mg | 28.1 mg | -93% |
| Magnesium, Mg | 82.0 mg | 428 mg | -81% |
| Phosphorus, P | 50.0 mg | 91.0 mg | -45% |
| Potassium, K | 302 mg | 1070 mg | -72% |
| Sodium, Na | 97.0 mg | 11.0 mg | +782% |
| Zinc, Zn | 0.490 mg | 4.70 mg | -90% |
| Copper, Cu | 0.161 mg | 0.757 mg | -79% |
| Manganese, Mn | 0.717 mg | 3.13 mg | -77% |
| Selenium, Se | 5.50 ug | 3.70 ug | +49% |
| Other Nutrients | |||
| Energy | 143 kj | 1317 kj | -89% |
| Ash | 1.39 g | 7.95 g | -83% |
| Total Sugars | 0.510 g | 1.71 g | -70% |
| Sucrose | 0.210 g | — | |
| Glucose | 0.200 g | — | |
| Fructose | 0.090 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 121 ug | 274 ug | -56% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 121 ug | 274 ug | -56% |
| Betaine | 112 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 | 12061 IU | 5900 IU | +104% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 15690 ug | 1895 ug | +728% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.170 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 541 ug | 1715 ug | -68% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| 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 g | 0.720 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.157 g | 3.15 g | -95% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0 g | 1.25 g | -100% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.120 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0 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 | 0.371 g | 1.76 g | -79% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | 0.530 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.371 g | 1.23 g | -70% |
| 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) | 0.101 g | — | |
| Threonine (EAA) | 0.220 g | — | |
| Isoleucine (EAA, BCAA) | 0.128 g | — | |
| Leucine (EAA, BCAA) | 0.205 g | — | |
| Lysine (EAA) | 0.256 g | — | |
| Methionine (EAA) | 0.053 g | — | |
| Cystine (conditionally essential) | 0.029 g | — | |
| Phenylalanine (EAA) | 0.211 g | — | |
| Tyrosine (conditionally essential) | 0.219 g | — | |
| Valine (EAA, BCAA) | 0.181 g | — | |
| Arginine (conditionally essential) | 0.489 g | — | |
| Histidine (EAA) | 0.049 g | — | |
| Alanine | 0.222 g | — | |
| Aspartic acid | 0.436 g | — | |
| Glutamic acid | 0.516 g | — | |
| Glycine (conditionally essential) | 0.225 g | — | |
| Proline (conditionally essential) | 0.201 g | — | |
| Serine | 0.173 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 0 mg | — | |
| Choline from phosphatidylcholine | 22.0 mg | — | |
| Choline from phosphocholine | 1.10 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 1.70 mg | — | |
| Total Choline | 25.0 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, frozen, chopped or leaf, cooked, boiled, drained, without salt nutrition facts Spices, sage, ground nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +782% in Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Carotene, beta +108% in Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Vitamin A, RAE +104% in Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Vitamin B-6 — Pyridoxine -95% in Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
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