Spinach vs Spices
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Spices, saffron is higher in more vitamins & minerals
Calories (kcal)
Spinach —
Spices 310
Protein (g)
Spinach 2.91
Spices 11.4
Carbs (g)
Spinach 2.64
Spices 65.4
Fat (g)
Spinach 0.604
Spices 5.85
Fiber (g)
Spinach 1.59
Spices 3.90
Quick answers
Which has more protein?
Spices, saffron — 11.4g vs 2.91g per 100g.
Which is more nutrient-dense?
Spices, saffron 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 | — | 310 kcal | |
| Macronutrients | |||
| Water | 92.4 g | 11.9 g | +677% |
| Protein | 2.91 g | 11.4 g | -75% |
| Total lipid (fat) | 0.604 g | 5.85 g | -90% |
| Carbohydrate, by difference | 2.64 g | 65.4 g | -96% |
| Fiber, total dietary | 1.59 g | 3.90 g | -59% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 1.59 g | |
| Fatty acids, total monounsaturated | — | 0.429 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 30.3 mg | 80.8 mg | -63% |
| Thiamin (Vitamin B1) | 0.076 mg | 0.115 mg | -33% |
| Riboflavin (Vitamin B2) | 0.192 mg | 0.267 mg | -28% |
| Niacin (Vitamin B3) | 0.510 mg | 1.46 mg | -65% |
| Vitamin B-6 — Pyridoxine | 0.214 mg | 1.01 mg | -79% |
| Biotin (Vitamin B7) | 113 ug | 93.0 ug | +22% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 306 ug | 27.0 ug | +1033% |
| Carotene, beta | 3669 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 66.6 mg | 111 mg | -40% |
| Iron, Fe | 1.05 mg | 11.1 mg | -91% |
| Magnesium, Mg | 93.0 mg | 264 mg | -65% |
| Phosphorus, P | 40.6 mg | 252 mg | -84% |
| Potassium, K | 460 mg | 1724 mg | -73% |
| Sodium, Na | 107 mg | 148 mg | -28% |
| Zinc, Zn | 0.423 mg | 1.09 mg | -61% |
| Copper, Cu | 0.079 mg | 0.328 mg | -76% |
| Manganese, Mn | 0.426 mg | 28.4 mg | -99% |
| Selenium, Se | 0 ug | 5.60 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 28 kcal | — | |
| Energy (Atwater Specific Factors) | 22 kcal | — | |
| Energy | — | 1298 kj | |
| Nitrogen | 0.465 g | — | |
| Ash | 1.42 g | 5.45 g | -74% |
| Iodine, I | 6.09 ug | — | |
| Biotin | 4.25 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 93.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 93.0 ug | |
| Retinol | — | 0 ug | |
| Carotene, gamma | 0 ug | — | |
| Beta-carotene (Provitamin A) | 10.0 ug | — | |
| Cryptoxanthin, alpha | 0 ug | — | |
| Vitamin A, IU | — | 530 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 7918 ug | — | |
| cis-Lutein/Zeaxanthin | 0 ug | — | |
| Alpha-carotene (Provitamin A) | 7451 ug | — | |
| Zeaxanthin | 467 ug | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.006 g | |
| SFA 16:0 (Palmitic acid) | — | 1.16 g | |
| SFA 18:0 (Stearic acid) | — | 0.247 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.003 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.390 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.006 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 2.07 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.754 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 1.24 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.013 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.006 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| 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 | 205 mg | -97% |
| 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 SR Legacy. Diff column shows percentage difference relative to Food B.
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