Beet greens, cooked, boiled, drained, with salt vs Spinach, raw
Nutrition comparison per 100 g.
Beet greens, cooked, boiled, drained, with salt
27 kcal
Spinach, raw
23 kcal
Calories
27 kcal
23 kcal
Protein
2.6 g
2.9 g
Carbs
5.5 g
3.6 g
Fiber
2.9 g
2.2 g
Sugars
0.6 g
0.4 g
Fat
0.2 g
0.4 g
Sodium
477 mg
79 mg
Key takeaways
- Spinach, raw has 14% fewer calories (23 kcal vs 27 kcal).
- Spinach, raw has more protein (2.9 g vs 2.6 g).
- Spinach, raw has more carbs (3.6 g vs 5.5 g).
- Beet greens, cooked, boiled, drained, with salt has more fiber (2.9 g vs 2.2 g).
- Spinach, raw has more sugars (0.4 g vs 0.6 g).
| Macronutrients | Beet greens, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Calories | 27 kcal | 23 kcal |
| Protein | 2.6 g | 2.9 g |
| Total Fat | 0.2 g | 0.4 g |
| Total Carbohydrate | 5.5 g | 3.6 g |
| Dietary Fiber | 2.9 g | 2.2 g |
| Total Sugars | 0.6 g | 0.4 g |
| Water | 89.1 g | 91.4 g |
| Carbohydrates | Beet greens, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 5.5 g | 3.6 g |
| Dietary Fiber | 2.9 g | 2.2 g |
| Total Sugars | 0.6 g | 0.4 g |
| Fats & Fatty Acids | Beet greens, cooked, boiled, drained, with salt | 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 | 6.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 65.0 mg | 26.0 mg |
| Protein & Amino Acids | Beet greens, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Protein | 2.6 g | 2.9 g |
| Histidine | 39.0 mg | 64.0 mg |
| Isoleucine | 53.0 mg | 147.0 mg |
| Leucine | 115.0 mg | 223.0 mg |
| Lysine | 75.0 mg | 174.0 mg |
| Methionine | 21.0 mg | 53.0 mg |
| Phenylalanine | 68.0 mg | 129.0 mg |
| Threonine | 76.0 mg | 122.0 mg |
| Tryptophan | 40.0 mg | 39.0 mg |
| Valine | 76.0 mg | 161.0 mg |
| Alanine | 95.0 mg | 142.0 mg |
| Arginine | 73.0 mg | 162.0 mg |
| Aspartic Acid | 152.0 mg | 240.0 mg |
| Cystine | 24.0 mg | 35.0 mg |
| Glutamic Acid | 312.0 mg | 343.0 mg |
| Glycine | 94.0 mg | 134.0 mg |
| Proline | 61.0 mg | 112.0 mg |
| Serine | 82.0 mg | 104.0 mg |
| Tyrosine | 61.0 mg | 108.0 mg |
| Vitamins | Beet greens, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 383.0 mcg | 469.0 mcg |
| Vitamin C | 24.9 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.8 mg | 2.0 mg |
| Vitamin K | 484.0 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.3 mg | 0.2 mg |
| Niacin (B3) | 0.5 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 14.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.1 mg |
| Choline | 42.5 mg | 19.3 mg |
| Betaine | 0.2 mg | 102.6 mg |
| Minerals | Beet greens, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Calcium | 114.0 mg | 99.0 mg |
| Iron | 1.9 mg | 2.7 mg |
| Magnesium | 68.0 mg | 79.0 mg |
| Phosphorus | 41.0 mg | 49.0 mg |
| Potassium | 909.0 mg | 558.0 mg |
| Sodium | 477.0 mg | 79.0 mg |
| Zinc | 0.5 mg | 0.5 mg |
| Copper | 0.3 mg | 0.1 mg |
| Manganese | 0.5 mg | 0.9 mg |
| Selenium | 0.9 mcg | 1.0 mcg |
| Sterols | Beet greens, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Beet greens, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 2.6 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Beet greens, cooked, boiled, drained, with salt or Spinach, raw?
Spinach, raw has fewer calories: 27 kcal for Beet greens, cooked, boiled, drained, with salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Beet greens, cooked, boiled, drained, with salt or Spinach, raw?
Spinach, raw has more protein: 2.6 g for Beet greens, cooked, boiled, drained, with salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Beet greens, cooked, boiled, drained, with salt or Spinach, raw?
Beet greens, cooked, boiled, drained, with salt has more fiber: 2.9 g for Beet greens, cooked, boiled, drained, with salt vs 2.2 g for Spinach, raw per 100 g.
Is Beet greens, cooked, boiled, drained, with salt or Spinach, raw healthier?
Spinach, raw 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.