Egg vs. Spinach
Nutrition comparison of Egg and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and spinach:
- Both spinach and egg are high in Vitamin A and calcium.
- Egg has more riboflavin, pantothenic acid and Vitamin B12, however, spinach contains more niacin and folate.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of protein.
- Spinach has 48.6 times less saturated fat than 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: Egg (Egg, whole, raw, fresh) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and spinach has 84% less calories than egg - spinach has 23 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much lighter in carbs, much heavier in fat and similar to spinach for protein. Egg has a macronutrient ratio of 36:2:62 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Spinach | |
|---|---|---|
| Protein | 36% | 39% |
| Carbohydrates | 2% | 49% |
| Fat | 62% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and egg are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than egg - spinach has 2.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Spinach and egg contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 339% more protein than spinach - spinach has 2.9g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Spinach has 48.6 times less saturated fat than egg - spinach has 0.06g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and spinach are low in trans fat - egg has 0.04g of trans fat per 100 grams and spinach does not contain significant amounts.
cholesterol
Egg is high in cholesterol and spinach has less cholesterol than egg - egg has 372mg 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 egg - spinach has 28.1mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both spinach and egg are high in Vitamin A. Spinach has 193% more Vitamin A than egg - spinach has 469ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than spinach - egg has 82iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach and egg contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 1608 times more Vitamin K than egg - spinach has 482.9ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid and Vitamin B12, however, spinach contains more niacin and folate. Both egg and spinach contain significant amounts of thiamin and Vitamin B6.
| Egg | Spinach | |
|---|---|---|
| Thiamin | 0.04 MG | 0.078 MG |
| Riboflavin | 0.457 MG | 0.189 MG |
| Niacin | 0.075 MG | 0.724 MG |
| Pantothenic acid | 1.533 MG | 0.065 MG |
| Vitamin B6 | 0.17 MG | 0.195 MG |
| Folate | 47 UG | 194 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both spinach and egg are high in calcium. Spinach has 77% more calcium than egg - spinach has 99mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Spinach is a great source of iron and it has 55% more iron than egg - spinach has 2.7mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Spinach is an excellent source of potassium and it has 304% more potassium than egg - spinach has 558mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than spinach per 100 grams.
| Egg | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.138 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than spinach per 100 grams.
| Egg | Spinach | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.026 G |
| Total | 1.577 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 Egg or Spinach .
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 % |
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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 % |
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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 % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 contain more calories in 100 grams?Egg is high in calories and spinach has 80% less calories than egg - spinach has 23 calories in 100g and egg has 143 calories.
Is spinach or egg better for protein?
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 egg has 12.6g of protein.
Does spinach or egg have more carbohydrates?
By weight, both spinach and egg are low in carbohydrates - spinach has 3.6g of carbs for 100g and egg has 0.72g of carbohydrates.
Does spinach or egg contain more calcium?
Both spinach and egg are high in calcium. Spinach has 80% more calcium than egg - spinach has 99mg of calcium in 100 grams and egg has 56mg of calcium.
Does spinach or egg contain more potassium?
Spinach is a rich source of potassium and it has 300% more potassium than egg - spinach has 558mg of potassium in 100 grams and egg has 138mg of potassium.