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Beets, harvard, canned, solids and liquids vs Spinach, raw

Nutrition comparison per 100 g.

Beets, harvard, canned, solids and liquids 73 kcal Spinach, raw 23 kcal
Calories
73 kcal 23 kcal
Protein
0.8 g 2.9 g
Carbs
18.2 g 3.6 g
Fiber
2.5 g 2.2 g
Sugars
~ 0.4 g
Fat
0.1 g 0.4 g
Sodium
162 mg 79 mg

Key takeaways

  • Spinach, raw has 68% fewer calories (23 kcal vs 73 kcal).
  • Spinach, raw has more protein (2.9 g vs 0.8 g).
  • Spinach, raw has more carbs (3.6 g vs 18.2 g).
  • Beets, harvard, canned, solids and liquids has more fiber (2.5 g vs 2.2 g).
  • Beets, harvard, canned, solids and liquids has more fat (0.1 g vs 0.4 g).
MacronutrientsBeets, harvard, canned, solids and liquidsSpinach, raw
Calories 73 kcal 23 kcal
Protein 0.8 g 2.9 g
Total Fat 0.1 g 0.4 g
Total Carbohydrate 18.2 g 3.6 g
Dietary Fiber 2.5 g 2.2 g
Total Sugars ~ 0.4 g
Water 80.2 g 91.4 g
CarbohydratesBeets, harvard, canned, solids and liquidsSpinach, raw
Total Carbohydrate 18.2 g 3.6 g
Dietary Fiber 2.5 g 2.2 g
Total Sugars ~ 0.4 g
Fats & Fatty AcidsBeets, harvard, canned, solids and liquidsSpinach, 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 18.0 mg 26.0 mg
Protein & Amino AcidsBeets, harvard, canned, solids and liquidsSpinach, raw
Protein 0.8 g 2.9 g
Histidine 11.0 mg 64.0 mg
Isoleucine 25.0 mg 147.0 mg
Leucine 35.0 mg 223.0 mg
Lysine 30.0 mg 174.0 mg
Methionine 10.0 mg 53.0 mg
Phenylalanine 24.0 mg 129.0 mg
Threonine 25.0 mg 122.0 mg
Tryptophan 10.0 mg 39.0 mg
Valine 29.0 mg 161.0 mg
Alanine 31.0 mg 142.0 mg
Arginine 22.0 mg 162.0 mg
Aspartic Acid 60.0 mg 240.0 mg
Cystine 10.0 mg 35.0 mg
Glutamic Acid 222.0 mg 343.0 mg
Glycine 16.0 mg 134.0 mg
Proline 22.0 mg 112.0 mg
Serine 31.0 mg 104.0 mg
Tyrosine 20.0 mg 108.0 mg
VitaminsBeets, harvard, canned, solids and liquidsSpinach, raw
Vitamin A (RAE) 1.0 mcg 469.0 mcg
Vitamin C 2.4 mg 28.1 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E ~ 2.0 mg
Vitamin K ~ 482.9 mcg
Thiamin (B1) 0.0 mg 0.1 mg
Riboflavin (B2) 0.1 mg 0.2 mg
Niacin (B3) 0.1 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 ~ 19.3 mg
Betaine ~ 102.6 mg
MineralsBeets, harvard, canned, solids and liquidsSpinach, raw
Calcium 11.0 mg 99.0 mg
Iron 0.4 mg 2.7 mg
Magnesium 19.0 mg 79.0 mg
Phosphorus 17.0 mg 49.0 mg
Potassium 164.0 mg 558.0 mg
Sodium 162.0 mg 79.0 mg
Zinc 0.2 mg 0.5 mg
Copper 0.1 mg 0.1 mg
Manganese 0.2 mg 0.9 mg
Selenium 1.1 mcg 1.0 mcg
SterolsBeets, harvard, canned, solids and liquidsSpinach, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols ~ 9.0 mg
OtherBeets, harvard, canned, solids and liquidsSpinach, raw
Alcohol ~ 0.0 g
Caffeine ~ 0.0 mg
Theobromine ~ 0.0 mg
Ash 0.8 g 1.7 g

Frequently asked questions

Which has fewer calories, Beets, harvard, canned, solids and liquids or Spinach, raw?

Spinach, raw has fewer calories: 73 kcal for Beets, harvard, canned, solids and liquids vs 23 kcal for Spinach, raw per 100 g.

Which has more protein, Beets, harvard, canned, solids and liquids or Spinach, raw?

Spinach, raw has more protein: 0.8 g for Beets, harvard, canned, solids and liquids vs 2.9 g for Spinach, raw per 100 g.

Which has more fiber, Beets, harvard, canned, solids and liquids or Spinach, raw?

Beets, harvard, canned, solids and liquids has more fiber: 2.5 g for Beets, harvard, canned, solids and liquids vs 2.2 g for Spinach, raw per 100 g.

Is Beets, harvard, canned, 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.

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