Strawberries vs. Spinach
Nutrition comparison of Strawberries and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and spinach:
- Both strawberries and spinach are high in Vitamin C.
- Spinach has 10.6 times less sugar than strawberry.
- Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, strawberry contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and spinach contain similar amounts of calories - strawberry has 32 calories per 100 grams and spinach has 23 calories.
| Strawberries | Spinach | |
|---|---|---|
| Protein | 7% | 40% |
| Carbohydrates | 85% | 49% |
| Fat | 8% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and spinach contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Strawberries and spinach contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Spinach has 10.6 times less sugar than strawberry - strawberry has 4.9g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Spinach has 327% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both strawberries and spinach are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
Vitamins
Vitamin C
Both strawberries and spinach are high in Vitamin C. Strawberry has 109% more Vitamin C than spinach - strawberry has 58.8mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 468 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.
Vitamin E
Spinach has 600% more Vitamin E than strawberry - strawberry has 0.29mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 218 times more Vitamin K than strawberry - strawberry has 2.2ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, strawberry contains more pantothenic acid. Both strawberries and spinach contain significant amounts of niacin.
| Strawberries | Spinach | |
|---|---|---|
| Thiamin | 0.024 MG | 0.078 MG |
| Riboflavin | 0.022 MG | 0.189 MG |
| Niacin | 0.386 MG | 0.724 MG |
| Pantothenic acid | 0.125 MG | 0.065 MG |
| Vitamin B6 | 0.047 MG | 0.195 MG |
| Folate | 24 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 519% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Spinach is a great source of iron and it has 561% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Spinach is an excellent source of potassium and it has 265% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and spinach has 558mg 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,
| Strawberries | Spinach | |
|---|---|---|
| kaempferol | 0.5 mg | 6.38 mg |
| myricetin | 0.04 mg | 0.35 mg |
| Quercetin | 1.11 mg | 3.97 mg |
| luteolin | ~ | 0.74 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,
| Strawberries | Spinach | |
|---|---|---|
| beta-carotene | 7 UG | 5626 UG |
| lutein + zeaxanthin | 26 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than strawberry per 100 grams.
| Strawberries | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.138 G |
| Total | 0.065 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than spinach per 100 grams.
| Strawberries | Spinach | |
|---|---|---|
| linoleic acid | 0.09 G | 0.026 G |
| Total | 0.09 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: Strawberries (Strawberries, raw) and Spinach (Spinach, raw) .
Strawberries 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 strawberries or spinach contain more calories in 100 grams?Strawberries and spinach contain similar amounts of calories - strawberry has 32 calories in 100g and spinach has 23 calories.
Is strawberries or spinach better for protein?
Spinach has 330% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and spinach has 2.9g of protein.
Does strawberries or spinach have more carbohydrates?
By weight, strawberries and spinach contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does strawberries or spinach contain more calcium?
Spinach is a rich source of calcium and it has 520% more calcium than strawberry - strawberry has 16mg of calcium in 100 grams and spinach has 99mg of calcium.
Does strawberries or spinach contain more potassium?
Spinach is a rich source of potassium and it has 270% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and spinach has 558mg of potassium.