Spinach, mature vs Cauliflower, raw
Nutrition comparison per 100 g.
Spinach, mature
28 kcal
Cauliflower, raw
28 kcal
Calories
28 kcal
28 kcal
Protein
2.9 g
1.6 g
Carbs
2.6 g
4.7 g
Fiber
1.6 g
1.9 g
Sugars
~
1.9 g
Fat
0.6 g
0.2 g
Sodium
107 mg
30 mg
Key takeaways
- Cauliflower, raw has fewer calories (28 kcal vs 28 kcal).
- Spinach, mature has more protein (2.9 g vs 1.6 g).
- Spinach, mature has more carbs (2.6 g vs 4.7 g).
- Cauliflower, raw has more fiber (1.9 g vs 1.6 g).
- Cauliflower, raw has more fat (0.2 g vs 0.6 g).
| Macronutrients | Spinach, mature | Cauliflower, raw |
|---|---|---|
| Calories | 28 kcal | 28 kcal |
| Protein | 2.9 g | 1.6 g |
| Total Fat | 0.6 g | 0.2 g |
| Total Carbohydrate | 2.6 g | 4.7 g |
| Dietary Fiber | 1.6 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Water | 92.4 g | 92.7 g |
| Carbohydrates | Spinach, mature | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 2.6 g | 4.7 g |
| Dietary Fiber | 1.6 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Fats & Fatty Acids | Spinach, mature | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.6 g | 0.2 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.0 g |
| Polyunsaturated Fat | ~ | 0.0 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | ~ | 7.0 mg |
| Omega-6 Fatty Acids | ~ | 8.0 mg |
| Protein & Amino Acids | Spinach, mature | Cauliflower, raw |
|---|---|---|
| Protein | 2.9 g | 1.6 g |
| Histidine | ~ | 56.0 mg |
| Isoleucine | ~ | 71.0 mg |
| Leucine | ~ | 106.0 mg |
| Lysine | ~ | 217.0 mg |
| Methionine | ~ | 20.0 mg |
| Phenylalanine | ~ | 65.0 mg |
| Threonine | ~ | 76.0 mg |
| Tryptophan | ~ | 20.0 mg |
| Valine | ~ | 125.0 mg |
| Alanine | ~ | 116.0 mg |
| Arginine | ~ | 86.0 mg |
| Aspartic Acid | ~ | 177.0 mg |
| Cystine | ~ | 20.0 mg |
| Glutamic Acid | ~ | 257.0 mg |
| Glycine | ~ | 71.0 mg |
| Proline | ~ | 71.0 mg |
| Serine | ~ | 86.0 mg |
| Tyrosine | ~ | 51.0 mg |
| Vitamins | Spinach, mature | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 306.0 mcg | 0.0 mcg |
| Vitamin C | 30.3 mg | 67.1 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 0.1 mg |
| Vitamin K | ~ | 15.5 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.1 mg |
| Niacin (B3) | 0.5 mg | 0.5 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 113.4 mcg | 97.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.7 mg |
| Choline | ~ | 44.3 mg |
| Minerals | Spinach, mature | Cauliflower, raw |
|---|---|---|
| Calcium | 66.6 mg | 22.0 mg |
| Iron | 1.1 mg | 0.4 mg |
| Magnesium | 93.0 mg | 15.0 mg |
| Phosphorus | 40.6 mg | 44.0 mg |
| Potassium | 459.7 mg | 299.0 mg |
| Sodium | 106.6 mg | 30.0 mg |
| Zinc | 0.4 mg | 0.3 mg |
| Copper | 0.1 mg | 0.0 mg |
| Manganese | 0.4 mg | 0.2 mg |
| Selenium | 0.0 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Spinach, mature | Cauliflower, raw |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Spinach, mature | Cauliflower, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.4 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Spinach, mature or Cauliflower, raw?
Cauliflower, raw has fewer calories: 28 kcal for Spinach, mature vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Spinach, mature or Cauliflower, raw?
Spinach, mature has more protein: 2.9 g for Spinach, mature vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Spinach, mature or Cauliflower, raw?
Cauliflower, raw has more fiber: 1.6 g for Spinach, mature vs 1.9 g for Cauliflower, raw per 100 g.
Is Spinach, mature or Cauliflower, raw healthier?
Cauliflower, raw is lower in calories, and Spinach, mature is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.