Spinach vs Salt
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Spinach, mature is higher in more vitamins & minerals
Calories (kcal)
Spinach —
Salt —
Protein (g)
Spinach 2.91
Salt —
Carbs (g)
Spinach 2.64
Salt —
Fat (g)
Spinach 0.604
Salt —
Fiber (g)
Spinach 1.59
Salt —
Quick answers
Which is more nutrient-dense?
Spinach, mature 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 | Salt | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 92.4 g | 0.420 g | +21907% |
| Protein | 2.91 g | — | |
| Total lipid (fat) | 0.604 g | — | |
| Carbohydrate, by difference | 2.64 g | — | |
| Fiber, total dietary | 1.59 g | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 30.3 mg | — | |
| Thiamin (Vitamin B1) | 0.076 mg | — | |
| Riboflavin (Vitamin B2) | 0.192 mg | — | |
| Niacin (Vitamin B3) | 0.510 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.214 mg | — | |
| Biotin (Vitamin B7) | 113 ug | — | |
| Vitamin A, RAE | 306 ug | — | |
| Carotene, beta | 3669 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 66.6 mg | 50.0 mg | +33% |
| Iron, Fe | 1.05 mg | 0 mg | |
| Magnesium, Mg | 93.0 mg | 0 mg | |
| Phosphorus, P | 40.6 mg | 0 mg | |
| Potassium, K | 460 mg | 2.00 mg | +22885% |
| Sodium, Na | 107 mg | 38700 mg | -100% |
| Zinc, Zn | 0.423 mg | 0 mg | |
| Copper, Cu | 0.079 mg | 0 mg | |
| Manganese, Mn | 0.426 mg | 0.032 mg | +1230% |
| Selenium, Se | 0 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 28 kcal | — | |
| Energy (Atwater Specific Factors) | 22 kcal | — | |
| Nitrogen | 0.465 g | — | |
| Ash | 1.42 g | 99.0 g | -99% |
| Iodine, I | 6.09 ug | 5080 ug | -100% |
| Biotin | 4.25 ug | — | |
| Carotene, gamma | 0 ug | — | |
| Beta-carotene (Provitamin A) | 10.0 ug | — | |
| Cryptoxanthin, alpha | 0 ug | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 7918 ug | — | |
| cis-Lutein/Zeaxanthin | 0 ug | — | |
| Alpha-carotene (Provitamin A) | 7451 ug | — | |
| Zeaxanthin | 467 ug | — | |
| Daidzein | 0 mg | — | |
| Genistein | 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 | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0.740 mg | — | |
| Kaempferol | 6.38 mg | — | |
| Myricetin | 0.350 mg | — | |
| Quercetin | 3.97 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 6.70 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0 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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