Spinach, mature vs Spinach, raw
Nutrition comparison per 100 g.
Spinach, mature
28 kcal
Spinach, raw
23 kcal
Calories
28 kcal
23 kcal
Protein
2.9 g
2.9 g
Carbs
2.6 g
3.6 g
Fiber
1.6 g
2.2 g
Sugars
~
0.4 g
Fat
0.6 g
0.4 g
Sodium
107 mg
79 mg
Key takeaways
- Spinach, raw has 16% fewer calories (23 kcal vs 28 kcal).
- Spinach, mature has more protein (2.9 g vs 2.9 g).
- Spinach, mature has more carbs (2.6 g vs 3.6 g).
- Spinach, raw has more fiber (2.2 g vs 1.6 g).
- Spinach, raw has more fat (0.4 g vs 0.6 g).
| Macronutrients | Spinach, mature | Spinach, raw |
|---|---|---|
| Calories | 28 kcal | 23 kcal |
| Protein | 2.9 g | 2.9 g |
| Total Fat | 0.6 g | 0.4 g |
| Total Carbohydrate | 2.6 g | 3.6 g |
| Dietary Fiber | 1.6 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 92.4 g | 91.4 g |
| Carbohydrates | Spinach, mature | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 2.6 g | 3.6 g |
| Dietary Fiber | 1.6 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Spinach, mature | Spinach, raw |
|---|---|---|
| Total Fat | 0.6 g | 0.4 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.0 g |
| Polyunsaturated Fat | ~ | 0.2 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | ~ | 138.0 mg |
| Omega-6 Fatty Acids | ~ | 26.0 mg |
| Protein & Amino Acids | Spinach, mature | Spinach, raw |
|---|---|---|
| Protein | 2.9 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 | Spinach, mature | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 306.0 mcg | 469.0 mcg |
| Vitamin C | 30.3 mg | 28.1 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 2.0 mg |
| Vitamin K | ~ | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Niacin (B3) | 0.5 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 113.4 mcg | 194.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Spinach, mature | Spinach, raw |
|---|---|---|
| Calcium | 66.6 mg | 99.0 mg |
| Iron | 1.1 mg | 2.7 mg |
| Magnesium | 93.0 mg | 79.0 mg |
| Phosphorus | 40.6 mg | 49.0 mg |
| Potassium | 459.7 mg | 558.0 mg |
| Sodium | 106.6 mg | 79.0 mg |
| Zinc | 0.4 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.4 mg | 0.9 mg |
| Selenium | 0.0 mcg | 1.0 mcg |
| Sterols | Spinach, mature | Spinach, raw |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Spinach, mature | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.4 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Spinach, mature or Spinach, raw?
Spinach, raw has fewer calories: 28 kcal for Spinach, mature vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Spinach, mature or Spinach, raw?
Spinach, mature has more protein: 2.9 g for Spinach, mature vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Spinach, mature or Spinach, raw?
Spinach, raw has more fiber: 1.6 g for Spinach, mature vs 2.2 g for Spinach, raw per 100 g.
Is Spinach, mature or Spinach, raw healthier?
Spinach, 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.