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Spinach raw vs. Egg — In-Depth Nutrition Comparison

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What are the main differences between spinach raw and eggs?

  • Spinach raw is richer in vitamin K, vitamin A, manganese, folate, and vitamin C, while eggs are higher in copper, selenium, choline, and vitamin B12.
  • 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 Spinach, raw and Egg, whole, cooked, hard-boiled types in this comparison.

Infographic

Spinach raw vs Egg 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.
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%
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%
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%
Contains more CopperCopper +1438.5%
Contains more ZincZinc +98.1%
Contains more PhosphorusPhosphorus +251%
Contains more SeleniumSelenium +2980%

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.
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%
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%
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%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Egg
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
137%
Spinach raw
53%
Egg
Minerals Daily Need Coverage Score
45%
Spinach raw
103%
Egg

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