New Zealand spinach, raw vs Spinach, raw
Nutrition comparison per 100 g.
New Zealand spinach, raw
14 kcal
Spinach, raw
23 kcal
Calories
14 kcal
23 kcal
Protein
1.5 g
2.9 g
Carbs
2.5 g
3.6 g
Fiber
1.5 g
2.2 g
Sugars
0.3 g
0.4 g
Fat
0.2 g
0.4 g
Sodium
130 mg
79 mg
Key takeaways
- New Zealand spinach, raw has 39% fewer calories (14 kcal vs 23 kcal).
- Spinach, raw has more protein (2.9 g vs 1.5 g).
- New Zealand spinach, raw has more carbs (2.5 g vs 3.6 g).
- Spinach, raw has more fiber (2.2 g vs 1.5 g).
- New Zealand spinach, raw has more sugars (0.3 g vs 0.4 g).
| Macronutrients | New Zealand spinach, raw | Spinach, raw |
|---|---|---|
| Calories | 14 kcal | 23 kcal |
| Protein | 1.5 g | 2.9 g |
| Total Fat | 0.2 g | 0.4 g |
| Total Carbohydrate | 2.5 g | 3.6 g |
| Dietary Fiber | 1.5 g | 2.2 g |
| Total Sugars | 0.3 g | 0.4 g |
| Water | 94.0 g | 91.4 g |
| Carbohydrates | New Zealand spinach, raw | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 2.5 g | 3.6 g |
| Dietary Fiber | 1.5 g | 2.2 g |
| Total Sugars | 0.3 g | 0.4 g |
| Fats & Fatty Acids | New Zealand spinach, raw | 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 | 66.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 13.0 mg | 26.0 mg |
| Protein & Amino Acids | New Zealand spinach, raw | Spinach, raw |
|---|---|---|
| Protein | 1.5 g | 2.9 g |
| Histidine | ~ | 64.0 mg |
| Isoleucine | ~ | 147.0 mg |
| Leucine | ~ | 223.0 mg |
| Lysine | ~ | 174.0 mg |
| Methionine | ~ | 53.0 mg |
| Phenylalanine | ~ | 129.0 mg |
| Threonine | ~ | 122.0 mg |
| Tryptophan | ~ | 39.0 mg |
| Valine | ~ | 161.0 mg |
| Alanine | ~ | 142.0 mg |
| Arginine | ~ | 162.0 mg |
| Aspartic Acid | ~ | 240.0 mg |
| Cystine | ~ | 35.0 mg |
| Glutamic Acid | ~ | 343.0 mg |
| Glycine | ~ | 134.0 mg |
| Proline | ~ | 112.0 mg |
| Serine | ~ | 104.0 mg |
| Tyrosine | ~ | 108.0 mg |
| Vitamins | New Zealand spinach, raw | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | ~ | 469.0 mcg |
| Vitamin C | 30.0 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.4 mg | 2.0 mg |
| Vitamin K | 337.0 mcg | 482.9 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.5 mg | 0.7 mg |
| Vitamin B6 | 0.3 mg | 0.2 mg |
| Folate (B9) | 15.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | New Zealand spinach, raw | Spinach, raw |
|---|---|---|
| Calcium | 58.0 mg | 99.0 mg |
| Iron | 0.8 mg | 2.7 mg |
| Magnesium | 39.0 mg | 79.0 mg |
| Phosphorus | 28.0 mg | 49.0 mg |
| Potassium | 130.0 mg | 558.0 mg |
| Sodium | 130.0 mg | 79.0 mg |
| Zinc | 0.4 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.6 mg | 0.9 mg |
| Selenium | 0.7 mcg | 1.0 mcg |
| Sterols | New Zealand spinach, raw | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | New Zealand spinach, raw | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.8 g | 1.7 g |
Frequently asked questions
Which has fewer calories, New Zealand spinach, raw or Spinach, raw?
New Zealand spinach, raw has fewer calories: 14 kcal for New Zealand spinach, raw vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, New Zealand spinach, raw or Spinach, raw?
Spinach, raw has more protein: 1.5 g for New Zealand spinach, raw vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, New Zealand spinach, raw or Spinach, raw?
Spinach, raw has more fiber: 1.5 g for New Zealand spinach, raw vs 2.2 g for Spinach, raw per 100 g.
Is New Zealand spinach, raw or Spinach, raw healthier?
New Zealand 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.