Cheese vs. Spinach
Nutrition comparison of Cheese and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and spinach:
- Both spinach and cheese are high in Vitamin A and calcium.
- Cheese is an excellent source of protein.
- Spinach has more thiamin, niacin, Vitamin B6 and folate, however, cheese contains more pantothenic acid and Vitamin B12.
- 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: Cheese (Cheese, Mexican blend) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and spinach has 94% less calories than cheese - spinach has 23 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Cheese has a macronutrient ratio of 25:0:75 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Spinach | |
|---|---|---|
| Protein | 25% | 39% |
| Carbohydrates | ~ | 49% |
| Fat | 75% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and cheese are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than cheese - spinach has 2.2g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Spinach and cheese contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 723% more protein than spinach - spinach has 2.9g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and spinach has 100% less saturated fat than cheese - spinach has 0.06g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Spinach has less cholesterol than cheese - cheese has 95mg 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 cheese - spinach has 28.1mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Both spinach and cheese are high in Vitamin A. Spinach has 170% more Vitamin A than cheese - spinach has 469ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than spinach - cheese has 21iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 712% more Vitamin E than cheese - spinach has 2mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 192 times more Vitamin K than cheese - spinach has 482.9ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, niacin, Vitamin B6 and folate, however, cheese contains more pantothenic acid and Vitamin B12. Both cheese and spinach contain significant amounts of riboflavin.
| Cheese | Spinach | |
|---|---|---|
| Thiamin | 0.023 MG | 0.078 MG |
| Riboflavin | 0.318 MG | 0.189 MG |
| Niacin | 0.114 MG | 0.724 MG |
| Pantothenic acid | 0.249 MG | 0.065 MG |
| Vitamin B6 | 0.061 MG | 0.195 MG |
| Folate | 13 UG | 194 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both spinach and cheese are high in calcium. Cheese has 566% more calcium than spinach - spinach has 99mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Spinach is a great source of iron and it has 359% more iron than cheese - spinach has 2.7mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Spinach is an excellent source of potassium and it has 556% more potassium than cheese - spinach has 558mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Cheese | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.138 G |
| Total | 0.332 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than spinach per 100 grams.
| Cheese | Spinach | |
|---|---|---|
| linoleic acid | 0.532 G | 0.026 G |
| Total | 0.532 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 Cheese or Spinach .
Cheese 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 cheese contain more calories in 100 grams?Cheese is high in calories and spinach has 90% less calories than cheese - spinach has 23 calories in 100g and cheese has 384 calories.
Is spinach or cheese better for protein?
Cheese is a fantastic source of protein and it has 720% more protein than spinach - spinach has 2.9g of protein per 100 grams and cheese has 23.5g of protein.
Does spinach or cheese have more carbohydrates?
By weight, both spinach and cheese are low in carbohydrates - spinach has 3.6g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does spinach or cheese contain more calcium?
Both spinach and cheese are high in calcium. Cheese has 570% more calcium than spinach - spinach has 99mg of calcium in 100 grams and cheese has 659mg of calcium.
Does spinach or cheese contain more potassium?
Spinach is a rich source of potassium and it has 560% more potassium than cheese - spinach has 558mg of potassium in 100 grams and cheese has 85mg of potassium.