Asparagus, cooked, boiled, drained vs Spinach, raw
Nutrition comparison per 100 g.
Asparagus, cooked, boiled, drained
22 kcal
Spinach, raw
23 kcal
Calories
22 kcal
23 kcal
Protein
2.4 g
2.9 g
Carbs
4.1 g
3.6 g
Fiber
2.0 g
2.2 g
Sugars
1.3 g
0.4 g
Fat
0.2 g
0.4 g
Sodium
14 mg
79 mg
Key takeaways
- Asparagus, cooked, boiled, drained has 3% fewer calories (22 kcal vs 23 kcal).
- Spinach, raw has more protein (2.9 g vs 2.4 g).
- Spinach, raw has more carbs (3.6 g vs 4.1 g).
- Spinach, raw has more fiber (2.2 g vs 2.0 g).
- Spinach, raw has more sugars (0.4 g vs 1.3 g).
| Macronutrients | Asparagus, cooked, boiled, drained | Spinach, raw |
|---|---|---|
| Calories | 22 kcal | 23 kcal |
| Protein | 2.4 g | 2.9 g |
| Total Fat | 0.2 g | 0.4 g |
| Total Carbohydrate | 4.1 g | 3.6 g |
| Dietary Fiber | 2.0 g | 2.2 g |
| Total Sugars | 1.3 g | 0.4 g |
| Water | 92.6 g | 91.4 g |
| Carbohydrates | Asparagus, cooked, boiled, drained | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 4.1 g | 3.6 g |
| Dietary Fiber | 2.0 g | 2.2 g |
| Starch | 0.0 g | ~ |
| Total Sugars | 1.3 g | 0.4 g |
| Fats & Fatty Acids | Asparagus, cooked, boiled, drained | Spinach, raw |
|---|---|---|
| Total Fat | 0.2 g | 0.4 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.1 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 29.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 76.0 mg | 26.0 mg |
| Protein & Amino Acids | Asparagus, cooked, boiled, drained | Spinach, raw |
|---|---|---|
| Protein | 2.4 g | 2.9 g |
| Histidine | 53.0 mg | 64.0 mg |
| Isoleucine | 82.0 mg | 147.0 mg |
| Leucine | 140.0 mg | 223.0 mg |
| Lysine | 113.0 mg | 174.0 mg |
| Methionine | 34.0 mg | 53.0 mg |
| Phenylalanine | 82.0 mg | 129.0 mg |
| Threonine | 92.0 mg | 122.0 mg |
| Tryptophan | 29.0 mg | 39.0 mg |
| Valine | 125.0 mg | 161.0 mg |
| Alanine | 125.0 mg | 142.0 mg |
| Arginine | 99.0 mg | 162.0 mg |
| Aspartic Acid | 555.0 mg | 240.0 mg |
| Cystine | 34.0 mg | 35.0 mg |
| Glutamic Acid | 255.0 mg | 343.0 mg |
| Glycine | 101.0 mg | 134.0 mg |
| Proline | 77.0 mg | 112.0 mg |
| Serine | 116.0 mg | 104.0 mg |
| Tyrosine | 57.0 mg | 108.0 mg |
| Vitamins | Asparagus, cooked, boiled, drained | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 50.0 mcg | 469.0 mcg |
| Vitamin C | 7.7 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.5 mg | 2.0 mg |
| Vitamin K | 50.6 mcg | 482.9 mcg |
| Thiamin (B1) | 0.2 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 1.1 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 149.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.1 mg |
| Choline | 26.1 mg | 19.3 mg |
| Betaine | 0.9 mg | 102.6 mg |
| Minerals | Asparagus, cooked, boiled, drained | Spinach, raw |
|---|---|---|
| Calcium | 23.0 mg | 99.0 mg |
| Iron | 0.9 mg | 2.7 mg |
| Magnesium | 14.0 mg | 79.0 mg |
| Phosphorus | 54.0 mg | 49.0 mg |
| Potassium | 224.0 mg | 558.0 mg |
| Sodium | 14.0 mg | 79.0 mg |
| Zinc | 0.6 mg | 0.5 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 6.1 mcg | 1.0 mcg |
| Fluoride | 21.9 mcg | ~ |
| Sterols | Asparagus, cooked, boiled, drained | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Asparagus, cooked, boiled, drained | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.6 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Asparagus, cooked, boiled, drained or Spinach, raw?
Asparagus, cooked, boiled, drained has fewer calories: 22 kcal for Asparagus, cooked, boiled, drained vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Asparagus, cooked, boiled, drained or Spinach, raw?
Spinach, raw has more protein: 2.4 g for Asparagus, cooked, boiled, drained vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Asparagus, cooked, boiled, drained or Spinach, raw?
Spinach, raw has more fiber: 2.0 g for Asparagus, cooked, boiled, drained vs 2.2 g for Spinach, raw per 100 g.
Is Asparagus, cooked, boiled, drained or Spinach, raw healthier?
Asparagus, cooked, boiled, drained is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.