Spinach vs. Cauliflower — In-Depth Nutrition Comparison
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Summary of differences between Spinach and Cauliflower
- Spinach has more Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Copper, Vitamin B2, and Vitamin E , however, Cauliflower is higher in Vitamin C.
- Spinach covers your daily need of Vitamin K 398% more than Cauliflower.
These are the specific foods used in this comparison Spinach, cooked, boiled, drained, without salt and Cauliflower, raw.
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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.
Contains
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Calcium
+518.2%
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Iron
+750%
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Magnesium
+480%
Contains
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Phosphorus
+27.3%
Contains
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Potassium
+55.9%
Contains
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Zinc
+181.5%
Contains
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Copper
+346.2%
Contains
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Manganese
+503.2%
Contains
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Selenium
+150%
Contains
less
Sodium
-57.1%
Contains
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Calcium
+518.2%
Contains
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Iron
+750%
Contains
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Magnesium
+480%
Contains
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Phosphorus
+27.3%
Contains
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Potassium
+55.9%
Contains
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Zinc
+181.5%
Contains
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Copper
+346.2%
Contains
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Manganese
+503.2%
Contains
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Selenium
+150%
Contains
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Sodium
-57.1%
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.
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Contains
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Vitamin A
+∞%
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Vitamin E
+2500%
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Vitamin B1
+90%
Contains
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Vitamin B2
+293.3%
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Vitamin B6
+31.5%
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Folate
+156.1%
Contains
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Vitamin K
+3084.5%
Contains
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Vitamin C
+391.8%
Contains
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Vitamin B5
+360%
Equal in Vitamin B3 - 0.507
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+2500%
Contains
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Vitamin B1
+90%
Contains
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Vitamin B2
+293.3%
Contains
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Vitamin B6
+31.5%
Contains
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Folate
+156.1%
Contains
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Vitamin K
+3084.5%
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Vitamin C
+391.8%
Contains
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Vitamin B5
+360%
Equal in Vitamin B3 - 0.507
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+54.7%
Contains
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Other
+138.2%
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Carbs
+32.5%
Equal in Fats - 0.28
Equal in Water - 92.07
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Contains
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Protein
+54.7%
Contains
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Other
+138.2%
Contains
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Carbs
+32.5%
Equal in Fats - 0.28
Equal in Water - 92.07
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-66.9%
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Polyunsaturated fat
+251.6%
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Monounsaturated Fat
+466.7%
Saturated Fat:
0.043 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.109 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Contains
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Saturated Fat
-66.9%
Contains
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Polyunsaturated fat
+251.6%
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Monounsaturated Fat
+466.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.35g | 2.97g |
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| Protein | 2.97g | 1.92g |
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| Fats | 0.26g | 0.28g |
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| Carbs | 3.75g | 4.97g |
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| Calories | 23kcal | 25kcal |
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| Fructose | 0.97g |
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| Sugar | 0.43g | 1.91g |
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| Fiber | 2.4g | 2g |
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| Calcium | 136mg | 22mg |
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| Iron | 3.57mg | 0.42mg |
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| Magnesium | 87mg | 15mg |
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| Phosphorus | 56mg | 44mg |
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| Potassium | 466mg | 299mg |
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| Sodium | 70mg | 30mg |
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| Zinc | 0.76mg | 0.27mg |
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| Copper | 0.174mg | 0.039mg |
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| Manganese | 0.935mg | 0.155mg |
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| Selenium | 1.5µg | 0.6µg |
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| Vitamin A | 10481IU | 0IU |
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| Vitamin A RAE | 524µg | 0µg |
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| Vitamin E | 2.08mg | 0.08mg |
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| Vitamin C | 9.8mg | 48.2mg |
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| Vitamin B1 | 0.095mg | 0.05mg |
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| Vitamin B2 | 0.236mg | 0.06mg |
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| Vitamin B3 | 0.49mg | 0.507mg |
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| Vitamin B5 | 0.145mg | 0.667mg |
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| Vitamin B6 | 0.242mg | 0.184mg |
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| Folate | 146µg | 57µg |
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| Vitamin K | 493.6µg | 15.5µg |
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| Tryptophan | 0.04mg | 0.02mg |
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| Threonine | 0.127mg | 0.076mg |
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| Isoleucine | 0.152mg | 0.071mg |
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| Leucine | 0.231mg | 0.106mg |
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| Lysine | 0.182mg | 0.217mg |
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| Methionine | 0.055mg | 0.02mg |
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| Phenylalanine | 0.134mg | 0.065mg |
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| Valine | 0.168mg | 0.125mg |
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| Histidine | 0.066mg | 0.056mg |
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| Saturated Fat | 0.043g | 0.13g |
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| Monounsaturated Fat | 0.006g | 0.034g |
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| Polyunsaturated fat | 0.109g | 0.031g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
183%
30%
Minerals Daily Need Coverage Score
52%
13%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 1.48g)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.087g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 40mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)