Egg White vs. Spinach
Nutrition comparison of Egg White and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and spinach:
- Egg white is a great source of protein.
- Spinach has 56% less calories than egg white.
- Spinach has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 56% less calories than egg white - spinach has 23 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and lighter in fat compared to spinach per calorie. Egg white has a macronutrient ratio of 91:6:4 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Spinach | |
|---|---|---|
| Protein | 91% | 39% |
| Carbohydrates | 6% | 49% |
| Fat | 4% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and egg white are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than egg white - spinach has 2.2g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Spinach and egg white contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 281% more protein than spinach - spinach has 2.9g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both spinach and egg white are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than egg white - spinach has 28.1mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than egg white - spinach has 469ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than egg white - spinach has 2mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than egg white - spinach has 482.9ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Spinach has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
| Egg White | Spinach | |
|---|---|---|
| Thiamin | 0.004 MG | 0.078 MG |
| Riboflavin | 0.439 MG | 0.189 MG |
| Niacin | 0.105 MG | 0.724 MG |
| Pantothenic acid | 0.19 MG | 0.065 MG |
| Vitamin B6 | 0.005 MG | 0.195 MG |
| Folate | 4 UG | 194 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Spinach is an excellent source of calcium and it has 13 times more calcium than egg white - spinach has 99mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Spinach is a great source of iron and it has 32 times more iron than egg white - spinach has 2.7mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Spinach is an excellent source of potassium and it has 242% more potassium than egg white - spinach has 558mg of potassium per 100 grams and egg white has 163mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg White or Spinach .
Egg White 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 egg white contain more calories in 100 grams?Spinach has 60% less calories than egg white - spinach has 23 calories in 100g and egg white has 52 calories.
Is spinach or egg white better for protein?
Egg white is a great source of protein and it has 280% more protein than spinach - spinach has 2.9g of protein per 100 grams and egg white has 10.9g of protein.
Does spinach or egg white have more carbohydrates?
By weight, both spinach and egg white are low in carbohydrates - spinach has 3.6g of carbs for 100g and egg white has 0.73g of carbohydrates.
Does spinach or egg white contain more calcium?
Spinach is a rich source of calcium and it has 13 times more calcium than egg white - spinach has 99mg of calcium in 100 grams and egg white has 7mg of calcium.
Does spinach or egg white contain more potassium?
Spinach is a rich source of potassium and it has 240% more potassium than egg white - spinach has 558mg of potassium in 100 grams and egg white has 163mg of potassium.