Radishes vs. Spinach
Nutrition comparison of Radishes and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
radishes
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in radishes and spinach:
- Both spinach and radishes are high in Vitamin C and potassium.
- Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, radish contains more pantothenic acid.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Radishes (Radishes, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and radishes contain similar amounts of calories - spinach has 23 calories per 100 grams and radish has 16 calories.
For macronutrient ratios, radishes is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Radishes has a macronutrient ratio of 16:79:5 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Radishes | Spinach | |
|---|---|---|
| Protein | 16% | 39% |
| Carbohydrates | 79% | 49% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and radishes are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and radish has 3.4g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 38% more dietary fiber than radish - spinach has 2.2g of dietary fiber per 100 grams and radish has 1.6g of dietary fiber.
sugar
Spinach and radishes contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and radish has 1.9g of sugar.
Protein
protein
Spinach has 321% more protein than radish - spinach has 2.9g of protein per 100 grams and radish has 0.68g of protein.
Fat
saturated fat
Both spinach and radishes are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and radish has 0.03g of saturated fat.
Vitamins
Vitamin C
Both spinach and radishes are high in Vitamin C. Spinach has 90% more Vitamin C than radish - spinach has 28.1mg of Vitamin C per 100 grams and radish has 14.8mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than radish - spinach has 469ug of Vitamin A per 100 grams and radish does not contain significant amounts.
Vitamin E
Spinach has more Vitamin E than radish - spinach has 2mg of Vitamin E per 100 grams and radish does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 370 times more Vitamin K than radish - spinach has 482.9ug of Vitamin K per 100 grams and radish has 1.3ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, radish contains more pantothenic acid.
| Radishes | Spinach | |
|---|---|---|
| Thiamin | 0.012 MG | 0.078 MG |
| Riboflavin | 0.039 MG | 0.189 MG |
| Niacin | 0.254 MG | 0.724 MG |
| Pantothenic acid | 0.165 MG | 0.065 MG |
| Vitamin B6 | 0.071 MG | 0.195 MG |
| Folate | 25 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 296% more calcium than radish - spinach has 99mg of calcium per 100 grams and radish has 25mg of calcium.
iron
Spinach is a great source of iron and it has 697% more iron than radish - spinach has 2.7mg of iron per 100 grams and radish has 0.34mg of iron.
potassium
Both spinach and radishes are high in potassium. Spinach has 139% more potassium than radish - spinach has 558mg of potassium per 100 grams and radish has 233mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Radishes | Spinach | |
|---|---|---|
| kaempferol | 0.86 mg | 6.38 mg |
| luteolin | ~ | 0.74 mg |
| myricetin | ~ | 0.35 mg |
| Quercetin | ~ | 3.97 mg |
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,
| Radishes | Spinach | |
|---|---|---|
| beta-carotene | 4 UG | 5626 UG |
| lutein + zeaxanthin | 10 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than radish per 100 grams.
| Radishes | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.031 G | 0.138 G |
| Total | 0.031 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both radishes and spinach contain small amounts of linoleic acid.
| Radishes | Spinach | |
|---|---|---|
| linoleic acid | 0.017 G | 0.026 G |
| Total | 0.017 G | 0.026 G |
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 Radishes or Spinach .
Radishes g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or radishes contain more calories in 100 grams?Spinach and radishes contain similar amounts of calories - spinach has 23 calories in 100g and radish has 16 calories.
Is spinach or radishes better for protein?
Spinach has 320% more protein than radish - spinach has 2.9g of protein per 100 grams and radish has 0.68g of protein.
Does spinach or radishes have more carbohydrates?
By weight, both spinach and radishes are low in carbohydrates - spinach has 3.6g of carbs for 100g and radish has 3.4g of carbohydrates.
Does spinach or radishes contain more calcium?
Spinach is a rich source of calcium and it has 300% more calcium than radish - spinach has 99mg of calcium in 100 grams and radish has 25mg of calcium.
Does spinach or radishes contain more potassium?
Both spinach and radishes are high in potassium. Spinach has 140% more potassium than radish - spinach has 558mg of potassium in 100 grams and radish has 233mg of potassium.