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Egg vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between eggs and spinach raw?

  • Eggs are richer in copper, selenium, choline, and vitamin B12, while spinach raw is higher in vitamin K, vitamin A, manganese, folate, and vitamin C.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • Spinach raw has a higher glycemic index (32) than eggs (0).

We used Egg, whole, cooked, hard-boiled and Spinach, raw types in this comparison.

Infographic

Egg vs Spinach raw 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.
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +1438.5%
Contains more ZincZinc +98.1%
Contains more PhosphorusPhosphorus +251%
Contains more SeleniumSelenium +2980%
Contains more MagnesiumMagnesium +690%
Contains more CalciumCalcium +98%
Contains more PotassiumPotassium +342.9%
Contains more IronIron +127.7%
Contains less SodiumSodium -36.3%
Contains more ManganeseManganese +3350%

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.
Egg
Egg
5
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 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B5Vitamin B5 +2050.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1422.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +214.8%
Contains more Vitamin EVitamin E +97.1%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B3Vitamin B3 +1031.3%
Contains more Vitamin B6Vitamin B6 +61.2%
Contains more Vitamin KVitamin K +160866.7%
Contains more FolateFolate +340.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +339.9%
Contains more FatsFats +2620.5%
Contains more CarbsCarbs +224.1%
Contains more WaterWater +22.5%
Contains more OtherOther +60.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +40670%
Contains more Poly. FatPolyunsaturated fat +757%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Spinach raw DV% diff.
Vitamin K 0.3µg 482.9µg 402%
Copper 2mg 0.13mg 208%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 1µg 54%
Choline 293.8mg 19.3mg 50%
Vitamin B12 1.11µg 0µg 46%
Folate 44µg 194µg 38%
Manganese 0.026mg 0.897mg 38%
Vitamin A 149µg 469µg 36%
Vitamin C 0mg 28.1mg 31%
Vitamin B5 1.398mg 0.065mg 27%
Vitamin B2 0.513mg 0.189mg 25%
Protein 12.58g 2.86g 19%
Iron 1.19mg 2.71mg 19%
Phosphorus 172mg 49mg 18%
Magnesium 10mg 79mg 16%
Fats 10.61g 0.39g 16%
Saturated fat 3.267g 0.063g 15%
Potassium 126mg 558mg 13%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Monounsaturated fat 4.077g 0.01g 10%
Fiber 0g 2.2g 9%
Polyunsaturated fat 1.414g 0.165g 8%
Calories 155kcal 23kcal 7%
Vitamin E 1.03mg 2.03mg 7%
Vitamin B6 0.121mg 0.195mg 6%
Calcium 50mg 99mg 5%
Zinc 1.05mg 0.53mg 5%
Vitamin B3 0.064mg 0.724mg 4%
Sodium 124mg 79mg 2%
Vitamin B1 0.066mg 0.078mg 1%
Carbs 1.12g 3.63g 1%
Net carbs 1.12g 1.43g N/A
Sugar 1.12g 0.42g N/A
Tryptophan 0.153mg 0.039mg 0%
Threonine 0.604mg 0.122mg 0%
Isoleucine 0.686mg 0.147mg 0%
Leucine 1.075mg 0.223mg 0%
Lysine 0.904mg 0.174mg 0%
Methionine 0.392mg 0.053mg 0%
Phenylalanine 0.668mg 0.129mg 0%
Valine 0.767mg 0.161mg 0%
Histidine 0.298mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

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

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
53%
Egg
137%
Spinach raw
Minerals Daily Need Coverage Score
103%
Egg
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 3.204g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.