Boiled Egg vs. Spinach
Nutrition comparison of Cooked Boiled Egg and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and spinach:
- Both spinach and boiled egg are high in Vitamin A and calcium.
- Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, spinach contains more niacin and folate.
- Boiled egg is a great source of Vitamin D.
- Boiled egg is an excellent source of protein.
- Spinach has 50.8 times less saturated fat than boiled egg.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and spinach has 85% less calories than boiled egg - spinach has 23 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Spinach | |
|---|---|---|
| Protein | 34% | 40% |
| Carbohydrates | 3% | 49% |
| Fat | 64% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and boiled egg are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than boiled egg - spinach has 2.2g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Spinach and boiled egg contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 340% more protein than spinach - spinach has 2.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Spinach has 50.8 times less saturated fat than boiled egg - spinach has 0.06g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and spinach has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than boiled egg - spinach has 28.1mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Both spinach and boiled egg are high in Vitamin A. Spinach has 215% more Vitamin A than boiled egg - spinach has 469ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than spinach - boiled egg has 87iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach and boiled egg contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 1608 times more Vitamin K than boiled egg - spinach has 482.9ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, spinach contains more niacin and folate. Both boiled egg and spinach contain significant amounts of thiamin and Vitamin B6.
| Boiled Egg | Spinach | |
|---|---|---|
| Thiamin | 0.066 MG | 0.078 MG |
| Riboflavin | 0.513 MG | 0.189 MG |
| Niacin | 0.064 MG | 0.724 MG |
| Pantothenic acid | 1.398 MG | 0.065 MG |
| Vitamin B6 | 0.121 MG | 0.195 MG |
| Folate | 44 UG | 194 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both spinach and boiled egg are high in calcium. Spinach has 98% more calcium than boiled egg - spinach has 99mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Spinach is a great source of iron and it has 128% more iron than boiled egg - spinach has 2.7mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Spinach is an excellent source of potassium and it has 343% more potassium than boiled egg - spinach has 558mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Boiled Egg | Spinach | |
|---|---|---|
| beta-carotene | 11 UG | 5626 UG |
| lutein + zeaxanthin | 353 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than spinach per 100 grams.
| Boiled Egg | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.138 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than spinach per 100 grams.
| Boiled Egg | Spinach | |
|---|---|---|
| linoleic acid | 1.188 G | 0.026 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.026 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Spinach (Spinach, raw) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and spinach has 90% less calories than boiled egg - spinach has 23 calories in 100g and boiled egg has 155 calories.
Is spinach or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 340% more protein than spinach - spinach has 2.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Does spinach or boiled egg have more carbohydrates?
By weight, both spinach and boiled egg are low in carbohydrates - spinach has 3.6g of carbs for 100g and boiled egg has 1.1g of carbohydrates.
Does spinach or boiled egg contain more calcium?
Both spinach and boiled egg are high in calcium. Spinach has 100% more calcium than boiled egg - spinach has 99mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does spinach or boiled egg contain more potassium?
Spinach is a rich source of potassium and it has 340% more potassium than boiled egg - spinach has 558mg of potassium in 100 grams and boiled egg has 126mg of potassium.