Beets, canned, regular pack, solids and liquids vs Spinach, raw
Nutrition comparison per 100 g.
Beets, canned, regular pack, solids and liquids
30 kcal
Spinach, raw
23 kcal
Calories
30 kcal
23 kcal
Protein
0.7 g
2.9 g
Carbs
7.1 g
3.6 g
Fiber
1.2 g
2.2 g
Sugars
6.5 g
0.4 g
Fat
0.1 g
0.4 g
Sodium
143 mg
79 mg
Key takeaways
- Spinach, raw has 23% fewer calories (23 kcal vs 30 kcal).
- Spinach, raw has more protein (2.9 g vs 0.7 g).
- Spinach, raw has more carbs (3.6 g vs 7.1 g).
- Spinach, raw has more fiber (2.2 g vs 1.2 g).
- Spinach, raw has more sugars (0.4 g vs 6.5 g).
| Macronutrients | Beets, canned, regular pack, solids and liquids | Spinach, raw |
|---|---|---|
| Calories | 30 kcal | 23 kcal |
| Protein | 0.7 g | 2.9 g |
| Total Fat | 0.1 g | 0.4 g |
| Total Carbohydrate | 7.1 g | 3.6 g |
| Dietary Fiber | 1.2 g | 2.2 g |
| Total Sugars | 6.5 g | 0.4 g |
| Water | 91.3 g | 91.4 g |
| Carbohydrates | Beets, canned, regular pack, solids and liquids | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 7.1 g | 3.6 g |
| Dietary Fiber | 1.2 g | 2.2 g |
| Total Sugars | 6.5 g | 0.4 g |
| Fats & Fatty Acids | Beets, canned, regular pack, solids and liquids | Spinach, raw |
|---|---|---|
| Total Fat | 0.1 g | 0.4 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.0 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 2.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 28.0 mg | 26.0 mg |
| Protein & Amino Acids | Beets, canned, regular pack, solids and liquids | Spinach, raw |
|---|---|---|
| Protein | 0.7 g | 2.9 g |
| Histidine | 11.0 mg | 64.0 mg |
| Isoleucine | 24.0 mg | 147.0 mg |
| Leucine | 34.0 mg | 223.0 mg |
| Lysine | 29.0 mg | 174.0 mg |
| Methionine | 9.0 mg | 53.0 mg |
| Phenylalanine | 23.0 mg | 129.0 mg |
| Threonine | 23.0 mg | 122.0 mg |
| Tryptophan | 10.0 mg | 39.0 mg |
| Valine | 28.0 mg | 161.0 mg |
| Alanine | 30.0 mg | 142.0 mg |
| Arginine | 21.0 mg | 162.0 mg |
| Aspartic Acid | 58.0 mg | 240.0 mg |
| Cystine | 10.0 mg | 35.0 mg |
| Glutamic Acid | 213.0 mg | 343.0 mg |
| Glycine | 15.0 mg | 134.0 mg |
| Proline | 20.0 mg | 112.0 mg |
| Serine | 29.0 mg | 104.0 mg |
| Tyrosine | 19.0 mg | 108.0 mg |
| Vitamins | Beets, canned, regular pack, solids and liquids | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 469.0 mcg |
| Vitamin C | 2.8 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | 2.0 mg |
| Vitamin K | 0.2 mcg | 482.9 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.2 mg |
| Niacin (B3) | 0.2 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 29.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.1 mg |
| Choline | 7.2 mg | 19.3 mg |
| Betaine | 228.1 mg | 102.6 mg |
| Minerals | Beets, canned, regular pack, solids and liquids | Spinach, raw |
|---|---|---|
| Calcium | 18.0 mg | 99.0 mg |
| Iron | 0.7 mg | 2.7 mg |
| Magnesium | 18.0 mg | 79.0 mg |
| Phosphorus | 15.0 mg | 49.0 mg |
| Potassium | 159.0 mg | 558.0 mg |
| Sodium | 143.0 mg | 79.0 mg |
| Zinc | 0.3 mg | 0.5 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.4 mg | 0.9 mg |
| Selenium | 0.1 mcg | 1.0 mcg |
| Fluoride | 26.3 mcg | ~ |
| Sterols | Beets, canned, regular pack, solids and liquids | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Beets, canned, regular pack, solids and liquids | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.7 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Beets, canned, regular pack, solids and liquids or Spinach, raw?
Spinach, raw has fewer calories: 30 kcal for Beets, canned, regular pack, solids and liquids vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Beets, canned, regular pack, solids and liquids or Spinach, raw?
Spinach, raw has more protein: 0.7 g for Beets, canned, regular pack, solids and liquids vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Beets, canned, regular pack, solids and liquids or Spinach, raw?
Spinach, raw has more fiber: 1.2 g for Beets, canned, regular pack, solids and liquids vs 2.2 g for Spinach, raw per 100 g.
Is Beets, canned, regular pack, solids and liquids 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.