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Chives vs. Spinach — In-Depth Nutrition Comparison

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The main differences between chives and spinach

  • Chives are richer in vitamin C, yet spinach is richer in vitamin K, vitamin A, iron, manganese, vitamin E, magnesium, folate, vitamin B2, and vitamin B6.
  • Daily need coverage for vitamin K for spinach is 234% higher.
  • Chives contain 6 times more vitamin C than spinach. Chives contain 58.1mg of vitamin C, while spinach contains 9.8mg.
  • Spinach has a lower glycemic index than chives.

Food types used in this article are Chives, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Chives vs Spinach infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chives
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 28% 26% 60% 52% 15% 25% 0.39% 49% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains less SodiumSodium -95.7%
Contains more MagnesiumMagnesium +107.1%
Contains more CalciumCalcium +47.8%
Contains more PotassiumPotassium +57.4%
Contains more IronIron +123.1%
Contains more CopperCopper +10.8%
Contains more ZincZinc +35.7%
Contains more ManganeseManganese +150.7%
Contains more SeleniumSelenium +66.7%
~equal in Phosphorus ~56mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chives
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 194% 73% 4.2% 0% 20% 27% 12% 19% 32% 0% 532% 79% 2.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin CVitamin C +492.9%
Contains more Vitamin B3Vitamin B3 +32%
Contains more Vitamin B5Vitamin B5 +123.4%
Contains more Vitamin AVitamin A +140.4%
Contains more Vitamin EVitamin E +890.5%
Contains more Vitamin B1Vitamin B1 +21.8%
Contains more Vitamin B2Vitamin B2 +105.2%
Contains more Vitamin B6Vitamin B6 +75.4%
Contains more Vitamin KVitamin K +132.1%
Contains more FolateFolate +39%
Contains more CholineCholine +278.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chives
3
3% 4% 91%
Protein: 3.27 g
Fats: 0.73 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1 g
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more FatsFats +180.8%
Contains more CarbsCarbs +16%
Contains more OtherOther +81%
~equal in Protein ~2.97g
~equal in Water ~91.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chives
2
29% 19% 53%
Saturated fat: Sat. Fat 0.146 g
Monounsaturated fat: Mono. Fat 0.095 g
Polyunsaturated fat: Poly. Fat 0.267 g
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +1483.3%
Contains more Poly. FatPolyunsaturated fat +145%
Contains less Sat. FatSaturated fat -70.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chives Spinach
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chives Spinach DV% diff.
Vitamin K 212.7µg 493.6µg 234%
Vitamin C 58.1mg 9.8mg 54%
Vitamin A 218µg 524µg 34%
Iron 1.6mg 3.57mg 25%
Manganese 0.373mg 0.935mg 24%
Vitamin E 0.21mg 2.08mg 12%
Magnesium 42mg 87mg 11%
Folate 105µg 146µg 10%
Vitamin B2 0.115mg 0.236mg 9%
Vitamin B6 0.138mg 0.242mg 8%
Potassium 296mg 466mg 5%
Calcium 92mg 136mg 4%
Vitamin B5 0.324mg 0.145mg 4%
Choline 5.2mg 19.7mg 3%
Sodium 3mg 70mg 3%
Copper 0.157mg 0.174mg 2%
Zinc 0.56mg 0.76mg 2%
Protein 3.27g 2.97g 1%
Vitamin B1 0.078mg 0.095mg 1%
Selenium 0.9µg 1.5µg 1%
Polyunsaturated fat 0.267g 0.109g 1%
Fats 0.73g 0.26g 1%
Vitamin B3 0.647mg 0.49mg 1%
Calories 30kcal 23kcal 0%
Net carbs 1.85g 1.35g N/A
Carbs 4.35g 3.75g 0%
Sugar 1.85g 0.43g N/A
Fiber 2.5g 2.4g 0%
Phosphorus 58mg 56mg 0%
Saturated fat 0.146g 0.043g 0%
Monounsaturated fat 0.095g 0.006g 0%
Tryptophan 0.037mg 0.04mg 0%
Threonine 0.128mg 0.127mg 0%
Isoleucine 0.139mg 0.152mg 0%
Leucine 0.195mg 0.231mg 0%
Lysine 0.163mg 0.182mg 0%
Methionine 0.036mg 0.055mg 0%
Phenylalanine 0.105mg 0.134mg 0%
Valine 0.145mg 0.168mg 0%
Histidine 0.057mg 0.066mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chives Spinach
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
76%
Chives
135%
Spinach
Minerals Daily Need Coverage Score
29%
Chives
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.42g)
Which food is lower in Saturated fat?
Spinach
Spinach is lower in Saturated fat (difference - 0.103g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 13)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Chives
Chives contains less Sodium (difference - 67mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chives - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169994/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.