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  6. Spinach vs. Chicory

Spinach vs. Chicory — In-Depth Nutrition Comparison

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How are Spinach and Chicory different?

  • Spinach has more Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Vitamin B2, Vitamin B6, Copper, Calcium, and Vitamin C than Chicory.
  • Daily need coverage for Vitamin A RAE from Spinach is 58% higher.
  • Spinach contains 15 times more Iron than Chicory. While Spinach contains 3.57mg of Iron, Chicory contains only 0.24mg.

Spinach, cooked, boiled, drained, without salt and Chicory, witloof, raw are the varieties used in this article.

Infographic

Spinach vs Chicory 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.
Spinach
Spinach
9
:
1
Chicory
Chicory
Contains more Calcium +615.8%
Contains more Iron +1387.5%
Contains more Magnesium +770%
Contains more Phosphorus +115.4%
Contains more Potassium +120.9%
Contains more Zinc +375%
Contains more Copper +241.2%
Contains more Manganese +835%
Contains more Selenium +650%
Contains less Sodium -97.1%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Chicory
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Contains more Calcium +615.8%
Contains more Iron +1387.5%
Contains more Magnesium +770%
Contains more Phosphorus +115.4%
Contains more Potassium +120.9%
Contains more Zinc +375%
Contains more Copper +241.2%
Contains more Manganese +835%
Contains more Selenium +650%
Contains less Sodium -97.1%

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.
Spinach
Spinach
9
:
0
Chicory
Chicory
Contains more Vitamin A +36041.4%
Contains more Vitamin C +250%
Contains more Vitamin B1 +53.2%
Contains more Vitamin B2 +774.1%
Contains more Vitamin B3 +206.3%
Contains more Vitamin B6 +476.2%
Contains more Folate +294.6%
Equal in Vitamin B5 - 0.145
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Chicory
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0%
Contains more Vitamin A +36041.4%
Contains more Vitamin C +250%
Contains more Vitamin B1 +53.2%
Contains more Vitamin B2 +774.1%
Contains more Vitamin B3 +206.3%
Contains more Vitamin B6 +476.2%
Contains more Folate +294.6%
Equal in Vitamin B5 - 0.145

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Chicory
Chicory
Contains more Protein +230%
Contains more Fats +160%
Contains more Other +277.1%
Equal in Carbs - 4
Equal in Water - 94.52
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Chicory
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more Protein +230%
Contains more Fats +160%
Contains more Other +277.1%
Equal in Carbs - 4
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Chicory
Chicory
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +147.7%
Contains less Saturated Fat -44.2%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Chicory
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +147.7%
Contains less Saturated Fat -44.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Chicory Opinion
Net carbs 1.35g 0.9g Spinach
Protein 2.97g 0.9g Spinach
Fats 0.26g 0.1g Spinach
Carbs 3.75g 4g Chicory
Calories 23kcal 17kcal Spinach
Sugar 0.43g Chicory
Fiber 2.4g 3.1g Chicory
Calcium 136mg 19mg Spinach
Iron 3.57mg 0.24mg Spinach
Magnesium 87mg 10mg Spinach
Phosphorus 56mg 26mg Spinach
Potassium 466mg 211mg Spinach
Sodium 70mg 2mg Chicory
Zinc 0.76mg 0.16mg Spinach
Copper 0.174mg 0.051mg Spinach
Manganese 0.935mg 0.1mg Spinach
Selenium 1.5µg 0.2µg Spinach
Vitamin A 10481IU 29IU Spinach
Vitamin A RAE 524µg 1µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 9.8mg 2.8mg Spinach
Vitamin B1 0.095mg 0.062mg Spinach
Vitamin B2 0.236mg 0.027mg Spinach
Vitamin B3 0.49mg 0.16mg Spinach
Vitamin B5 0.145mg 0.145mg
Vitamin B6 0.242mg 0.042mg Spinach
Folate 146µg 37µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg 0.016mg Spinach
Threonine 0.127mg 0.025mg Spinach
Isoleucine 0.152mg 0.054mg Spinach
Leucine 0.231mg 0.039mg Spinach
Lysine 0.182mg 0.035mg Spinach
Methionine 0.055mg 0.005mg Spinach
Phenylalanine 0.134mg 0.022mg Spinach
Valine 0.168mg 0.041mg Spinach
Histidine 0.066mg 0.015mg Spinach
Saturated Fat 0.043g 0.024g Chicory
Monounsaturated Fat 0.006g 0.002g Spinach
Polyunsaturated fat 0.109g 0.044g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Chicory
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
183%
Spinach
7%
Chicory
Minerals Daily Need Coverage Score
52%
Spinach
9%
Chicory

Comparison summary

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 is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Chicory
Chicory is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Chicory
Chicory is lower in glycemic index (difference - 32)
Which food is cheaper?
Chicory
Chicory is cheaper (difference - $0.2)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.