Which has more protein, Spinach, raw or Spices, sage, ground?

Spices, sage, ground has more protein at 10.6g per 100g, compared to 2.86g for Spinach, raw.

Which has more calories, Spinach, raw or Spices, sage, ground?

Spices, sage, ground has more calories at 315 kcal per 100g, compared to 23 kcal for Spinach, raw.

Is Spinach, raw healthier than Spices, sage, ground?

Based on vitamin and mineral density, Spices, sage, ground scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

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 2.86

Spices 10.6

Carbs (g)

Spinach 3.63

Spices 60.7

Fat (g)

Spinach 0.390

Spices 12.8

Fiber (g)

Spinach 2.20

Spices 40.3

Quick answers

Which has more protein?

Spices, sage, ground — 10.6g vs 2.86g per 100g.

Which has fewer calories?

Spinach, raw — 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	91.4 g	7.96 g	+1048%
Protein	2.86 g	10.6 g	-73%
Total lipid (fat)	0.390 g	12.8 g	-97%
Carbohydrate, by difference	3.63 g	60.7 g	-94%
Fiber, total dietary	2.20 g	40.3 g	-95%
Fats & Fatty Acids
Fatty acids, total saturated	0.063 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	28.1 mg	32.4 mg	-13%
Thiamin (Vitamin B1)	0.078 mg	0.754 mg	-90%
Riboflavin (Vitamin B2)	0.189 mg	0.336 mg	-44%
Niacin (Vitamin B3)	0.724 mg	5.72 mg	-87%
Pantothenic acid (Vitamin B5)	0.065 mg	—
Vitamin B-6 — Pyridoxine	0.195 mg	2.69 mg	-93%
Biotin (Vitamin B7)	194 ug	274 ug	-29%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	19.3 mg	43.6 mg	-56%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	469 ug	295 ug	+59%
Carotene, beta	5626 ug	3485 ug	+61%
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	2.03 mg	7.48 mg	-73%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	99.0 mg	1652 mg	-94%
Iron, Fe	2.71 mg	28.1 mg	-90%
Magnesium, Mg	79.0 mg	428 mg	-82%
Phosphorus, P	49.0 mg	91.0 mg	-46%
Potassium, K	558 mg	1070 mg	-48%
Sodium, Na	79.0 mg	11.0 mg	+618%
Zinc, Zn	0.530 mg	4.70 mg	-89%
Copper, Cu	0.130 mg	0.757 mg	-83%
Manganese, Mn	0.897 mg	3.13 mg	-71%
Selenium, Se	1.00 ug	3.70 ug	-73%
Other Nutrients
Energy	97.0 kj	1317 kj	-93%
Ash	1.72 g	7.95 g	-78%
Total Sugars	0.420 g	1.71 g	-75%
Sucrose	0.070 g	—
Glucose	0.110 g	—
Fructose	0.150 g	—
Lactose	0 g	—
Maltose	0 g	—
Galactose	0.100 g	—
Folic acid (Vitamin B9 — synthetic)	194 ug	274 ug	-29%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	194 ug	274 ug	-29%
Betaine	103 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	9377 IU	5900 IU	+59%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	12198 ug	1895 ug	+544%
Vitamin E, added	0 mg	0 mg	=
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0 mg	—
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.180 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	483 ug	1715 ug	-72%
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)	0.010 g	0.720 g	-99%
SFA 16:0 (Palmitic acid)	0.049 g	3.15 g	-98%
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	0.165 g	1.76 g	-91%
PUFA 18:2 (Omega-6, Linoleic acid)	0.026 g	0.530 g	-95%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.138 g	1.23 g	-89%
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	9.00 mg	244 mg	-96%
Tryptophan (EAA)	0.039 g	—
Threonine (EAA)	0.122 g	—
Isoleucine (EAA, BCAA)	0.147 g	—
Leucine (EAA, BCAA)	0.223 g	—
Lysine (EAA)	0.174 g	—
Methionine (EAA)	0.053 g	—
Cystine (conditionally essential)	0.035 g	—
Phenylalanine (EAA)	0.129 g	—
Tyrosine (conditionally essential)	0.108 g	—
Valine (EAA, BCAA)	0.161 g	—
Arginine (conditionally essential)	0.162 g	—
Histidine (EAA)	0.064 g	—
Alanine	0.142 g	—
Aspartic acid	0.240 g	—
Glutamic acid	0.343 g	—
Glycine (conditionally essential)	0.134 g	—
Proline (conditionally essential)	0.112 g	—
Serine	0.104 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, raw nutrition facts Spices, sage, ground nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +618% in Spinach, raw Fiber, total dietary -95% in Spinach, raw Calcium, Ca -94% in Spinach, raw Vitamin B-6 — Pyridoxine -93% in Spinach, raw

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