Cauliflower, green, cooked, no salt added vs Spinach, raw
Nutrition comparison per 100 g.
Cauliflower, green, cooked, no salt added
32 kcal
Spinach, raw
23 kcal
Calories
32 kcal
23 kcal
Protein
3.0 g
2.9 g
Carbs
6.3 g
3.6 g
Fiber
3.3 g
2.2 g
Sugars
~
0.4 g
Fat
0.3 g
0.4 g
Sodium
23 mg
79 mg
Key takeaways
- Spinach, raw has 29% fewer calories (23 kcal vs 32 kcal).
- Cauliflower, green, cooked, no salt added has more protein (3.0 g vs 2.9 g).
- Spinach, raw has more carbs (3.6 g vs 6.3 g).
- Cauliflower, green, cooked, no salt added has more fiber (3.3 g vs 2.2 g).
- Cauliflower, green, cooked, no salt added has more fat (0.3 g vs 0.4 g).
| Macronutrients | Cauliflower, green, cooked, no salt added | Spinach, raw |
|---|---|---|
| Calories | 32 kcal | 23 kcal |
| Protein | 3.0 g | 2.9 g |
| Total Fat | 0.3 g | 0.4 g |
| Total Carbohydrate | 6.3 g | 3.6 g |
| Dietary Fiber | 3.3 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 89.5 g | 91.4 g |
| Carbohydrates | Cauliflower, green, cooked, no salt added | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 6.3 g | 3.6 g |
| Dietary Fiber | 3.3 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Cauliflower, green, cooked, no salt added | Spinach, raw |
|---|---|---|
| Total Fat | 0.3 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 | 107.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 30.0 mg | 26.0 mg |
| Protein & Amino Acids | Cauliflower, green, cooked, no salt added | Spinach, raw |
|---|---|---|
| Protein | 3.0 g | 2.9 g |
| Histidine | 61.0 mg | 64.0 mg |
| Isoleucine | 116.0 mg | 147.0 mg |
| Leucine | 178.0 mg | 223.0 mg |
| Lysine | 163.0 mg | 174.0 mg |
| Methionine | 43.0 mg | 53.0 mg |
| Phenylalanine | 108.0 mg | 129.0 mg |
| Threonine | 110.0 mg | 122.0 mg |
| Tryptophan | 40.0 mg | 39.0 mg |
| Valine | 153.0 mg | 161.0 mg |
| Alanine | 161.0 mg | 142.0 mg |
| Arginine | 146.0 mg | 162.0 mg |
| Aspartic Acid | 356.0 mg | 240.0 mg |
| Cystine | 35.0 mg | 35.0 mg |
| Glutamic Acid | 405.0 mg | 343.0 mg |
| Glycine | 98.0 mg | 134.0 mg |
| Proline | 131.0 mg | 112.0 mg |
| Serine | 159.0 mg | 104.0 mg |
| Tyrosine | 66.0 mg | 108.0 mg |
| Vitamins | Cauliflower, green, cooked, no salt added | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 7.0 mcg | 469.0 mcg |
| Vitamin C | 72.6 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.0 mg |
| Vitamin K | ~ | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.7 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 41.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.7 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Cauliflower, green, cooked, no salt added | Spinach, raw |
|---|---|---|
| Calcium | 32.0 mg | 99.0 mg |
| Iron | 0.7 mg | 2.7 mg |
| Magnesium | 19.0 mg | 79.0 mg |
| Phosphorus | 57.0 mg | 49.0 mg |
| Potassium | 278.0 mg | 558.0 mg |
| Sodium | 23.0 mg | 79.0 mg |
| Zinc | 0.6 mg | 0.5 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 0.8 mcg | 1.0 mcg |
| Sterols | Cauliflower, green, cooked, no salt added | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Cauliflower, green, cooked, no salt added | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.9 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Cauliflower, green, cooked, no salt added or Spinach, raw?
Spinach, raw has fewer calories: 32 kcal for Cauliflower, green, cooked, no salt added vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Cauliflower, green, cooked, no salt added or Spinach, raw?
Cauliflower, green, cooked, no salt added has more protein: 3.0 g for Cauliflower, green, cooked, no salt added vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Cauliflower, green, cooked, no salt added or Spinach, raw?
Cauliflower, green, cooked, no salt added has more fiber: 3.3 g for Cauliflower, green, cooked, no salt added vs 2.2 g for Spinach, raw per 100 g.
Is Cauliflower, green, cooked, no salt added or Spinach, raw healthier?
Spinach, raw is lower in calories, and Cauliflower, green, cooked, no salt added is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.