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Spinach vs. Eggplant — In-Depth Nutrition Comparison

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What are the differences between Spinach and Eggplant?

  • The amount of Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Magnesium, Vitamin B2, Calcium, Vitamin B6, and Vitamin E in Spinach is higher than in Eggplant.
  • Spinach's daily need coverage for Vitamin K is 408% more.
  • Eggplant contains 524 times less Vitamin A RAE than Spinach. Spinach contains 524µg of Vitamin A RAE, while Eggplant contains 1µg.

We used Spinach, cooked, boiled, drained, without salt and Eggplant, raw types in this article.

Infographic

Spinach vs Eggplant 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.
Contains more Calcium +1411.1%
Contains more Iron +1452.2%
Contains more Magnesium +521.4%
Contains more Phosphorus +133.3%
Contains more Potassium +103.5%
Contains more Zinc +375%
Contains more Copper +114.8%
Contains more Manganese +303%
Contains more Selenium +400%
Contains less Sodium -97.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 10% 11% 21% 1% 5% 27% 31% 2%
Contains more Calcium +1411.1%
Contains more Iron +1452.2%
Contains more Magnesium +521.4%
Contains more Phosphorus +133.3%
Contains more Potassium +103.5%
Contains more Zinc +375%
Contains more Copper +114.8%
Contains more Manganese +303%
Contains more Selenium +400%
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.
:
Contains more Vitamin A +45469.6%
Contains more Vitamin E +593.3%
Contains more Vitamin C +345.5%
Contains more Vitamin B1 +143.6%
Contains more Vitamin B2 +537.8%
Contains more Vitamin B6 +188.1%
Contains more Folate +563.6%
Contains more Vitamin K +14002.9%
Contains more Vitamin B3 +32.4%
Contains more Vitamin B5 +93.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 6% 0% 8% 10% 9% 13% 17% 20% 17% 0% 9%
Contains more Vitamin A +45469.6%
Contains more Vitamin E +593.3%
Contains more Vitamin C +345.5%
Contains more Vitamin B1 +143.6%
Contains more Vitamin B2 +537.8%
Contains more Vitamin B6 +188.1%
Contains more Folate +563.6%
Contains more Vitamin K +14002.9%
Contains more Vitamin B3 +32.4%
Contains more Vitamin B5 +93.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +203.1%
Contains more Fats +44.4%
Contains more Other +174.2%
Contains more Carbs +56.8%
Equal in Water - 92.3
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 g
Contains more Protein +203.1%
Contains more Fats +44.4%
Contains more Other +174.2%
Contains more Carbs +56.8%
Equal in Water - 92.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +43.4%
Contains less Saturated Fat -20.9%
Contains more Monounsaturated Fat +166.7%
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
27% 13% 60%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +43.4%
Contains less Saturated Fat -20.9%
Contains more Monounsaturated Fat +166.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Eggplant Opinion
Net carbs 1.35g 2.88g Eggplant
Protein 2.97g 0.98g Spinach
Fats 0.26g 0.18g Spinach
Carbs 3.75g 5.88g Eggplant
Calories 23kcal 25kcal Eggplant
Fructose 1.54g Eggplant
Sugar 0.43g 3.53g Spinach
Fiber 2.4g 3g Eggplant
Calcium 136mg 9mg Spinach
Iron 3.57mg 0.23mg Spinach
Magnesium 87mg 14mg Spinach
Phosphorus 56mg 24mg Spinach
Potassium 466mg 229mg Spinach
Sodium 70mg 2mg Eggplant
Zinc 0.76mg 0.16mg Spinach
Copper 0.174mg 0.081mg Spinach
Manganese 0.935mg 0.232mg Spinach
Selenium 1.5µg 0.3µg Spinach
Vitamin A 10481IU 23IU Spinach
Vitamin A RAE 524µg 1µg Spinach
Vitamin E 2.08mg 0.3mg Spinach
Vitamin C 9.8mg 2.2mg Spinach
Vitamin B1 0.095mg 0.039mg Spinach
Vitamin B2 0.236mg 0.037mg Spinach
Vitamin B3 0.49mg 0.649mg Eggplant
Vitamin B5 0.145mg 0.281mg Eggplant
Vitamin B6 0.242mg 0.084mg Spinach
Folate 146µg 22µg Spinach
Vitamin K 493.6µg 3.5µg Spinach
Tryptophan 0.04mg 0.009mg Spinach
Threonine 0.127mg 0.037mg Spinach
Isoleucine 0.152mg 0.045mg Spinach
Leucine 0.231mg 0.064mg Spinach
Lysine 0.182mg 0.047mg Spinach
Methionine 0.055mg 0.011mg Spinach
Phenylalanine 0.134mg 0.043mg Spinach
Valine 0.168mg 0.053mg Spinach
Histidine 0.066mg 0.023mg Spinach
Saturated Fat 0.043g 0.034g Eggplant
Monounsaturated Fat 0.006g 0.016g Eggplant
Polyunsaturated fat 0.109g 0.076g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Eggplant
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
9%
Eggplant
Minerals Daily Need Coverage Score
52%
Spinach
12%
Eggplant

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 3.1g)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Eggplant
Eggplant contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Eggplant
Eggplant is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Eggplant
Eggplant is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.