How many calories are in one cup of spinach?

Spinach has 7 calories per cup or 23 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

How much protein is in one cup of spinach?

One cup of Spinach has 0.9 grams of protein or about 2% of daily recommended intake. Spinach is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in spinach?

Spinach is an excellent source of many nutrients, including Vitamin A, calcium, potassium, folate and Vitamin K. It also contains significant amounts of Vitamin C and magnesium.

Does spinach contain antioxidants?

Spinach contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids luteolin, kaempferol, myricetin and quercetin.

What's similar to spinach in cooking?

Asparagus are similar to, or commonly paired with spinach in cooking and recipes.

Food with Nutrition Similar to Spinach

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Summary
Similar plants

Spinach source

Similar to Spinach

A common and nutrient dense vegetable, spinach is an excellent source of Vitamin C, Vitamin A, calcium and potassium. It is also a good source of dietary fiber, iron and folate. One cup of spinach contains about 7 calories.

Many foods are similar nutritionally to spinach, including cilantro, basil, collard greens and endive. Other similar foods include brussels sprouts and cabbage.

We compared the key nutrients in spinach (dietary fiber, iron, folate, Vitamin C, Vitamin A, calcium and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Cilantro, Basil, Collard Greens, Endive, Scallion, Butterhead Lettuce, Parsley, Sage, Watercress, Arugula, Kale, Chives, Oregano, Fennel, Marjoram, Leeks, Romaine Lettuce, Black Pepper, Brussels Sprouts, Cabbage

The details of the top 20 foods most nutritionally similar to spinach are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to spinach. Cilantro, basil, collard greens, endive and scallion are all high in dietary fiber, iron, folate, Vitamin C, Vitamin A, calcium and or potassium.

Cilantro

Similarity: > 99%

Cilantro is high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, cilantro contains more pantothenic acid than spinach.

For 100 grams of spinach and cilantro:

Spinach (3.5 cups)		Cilantro (6 cups)
2.2	dietary fiber (G)	2.8
2.7	iron (MG)	1.8
194	folate (UG)	62
28	Vitamin C (MG)	27
469	Vitamin A (UG)	337
99	calcium (MG)	67
558	potassium (MG)	521

However, spinach does contain more iron and folate than cilantro by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	23
0.42	sugar (G)	0.87
2.9	protein (G)	2.1
0.06	saturated fat (G)	0.01
28	Vitamin C (MG)	27
469	Vitamin A (UG)	337
2	Vitamin E (MG)	2.5
0.08	thiamin (MG)	0.07
0.19	riboflavin (MG)	0.16
0.72	niacin (MG)	1.1
0.07	pantothenic acid (MG)	0.57
0.2	Vitamin B6 (MG)	0.15

0.998 | 0.998 | 3.73 Complete Comparison:
Cilantro vs. Spinach

Basil

Similarity: > 99%

Basil is high in many of the same nutrients as spinach, including Vitamin C, Vitamin A, calcium, iron and potassium.

For 100 grams of spinach and basil:

Spinach (3.5 cups)		Basil (200 leaves)
2.2	dietary fiber (G)	1.6
2.7	iron (MG)	3.2
194	folate (UG)	68
28	Vitamin C (MG)	18
469	Vitamin A (UG)	264
99	calcium (MG)	177
558	potassium (MG)	295

However, spinach does contain more dietary fiber, riboflavin and folate than basil by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	23
0.42	sugar (G)	0.3
2.9	protein (G)	3.2
0.06	saturated fat (G)	0.04
28	Vitamin C (MG)	18
469	Vitamin A (UG)	264
2	Vitamin E (MG)	0.8
0.08	thiamin (MG)	0.03
0.19	riboflavin (MG)	0.08
0.72	niacin (MG)	0.9
0.07	pantothenic acid (MG)	0.21
0.2	Vitamin B6 (MG)	0.16

0.997 | 0.997 | 3.84 Complete Comparison:
Basil vs. Spinach

Collard Greens

Similarity: > 99%

Collard greens are high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium.

For 100 grams of spinach and collard greens:

Spinach (3.5 cups)		Collard Greens (2.75 cups)
2.2	dietary fiber (G)	4
2.7	iron (MG)	0.47
194	folate (UG)	129
28	Vitamin C (MG)	35
469	Vitamin A (UG)	251
99	calcium (MG)	232
558	potassium (MG)	213

However, spinach does contain more iron and folate than collard greens by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	32
0.42	sugar (G)	0.46
2.9	protein (G)	3
0.06	saturated fat (G)	0.06
28	Vitamin C (MG)	35
469	Vitamin A (UG)	251
2	Vitamin E (MG)	2.3
0.08	thiamin (MG)	0.05
0.19	riboflavin (MG)	0.13
0.72	niacin (MG)	0.74
0.07	pantothenic acid (MG)	0.27
0.2	Vitamin B6 (MG)	0.17

0.997 | 0.997 | 3.86 Complete Comparison:
Collard Greens vs. Spinach

Endive

Similarity: > 99%

Endive is high in many of the same nutrients as spinach, including dietary fiber, Vitamin A, calcium and potassium. Also, endive contains more pantothenic acid than spinach.

For 100 grams of spinach and endive:

Spinach (3.5 cups)		Endive (2 cups)
2.2	dietary fiber (G)	3.1
2.7	iron (MG)	0.83
194	folate (UG)	142
28	Vitamin C (MG)	6.5
469	Vitamin A (UG)	108
99	calcium (MG)	52
558	potassium (MG)	314

However, spinach does contain more protein, Vitamin C, Vitamin E, iron and riboflavin than endive by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	17
0.42	sugar (G)	0.25
2.9	protein (G)	1.3
0.06	saturated fat (G)	0.05
28	Vitamin C (MG)	6.5
469	Vitamin A (UG)	108
2	Vitamin E (MG)	0.44
0.08	thiamin (MG)	0.08
0.19	riboflavin (MG)	0.08
0.72	niacin (MG)	0.4
0.07	pantothenic acid (MG)	0.9
0.2	Vitamin B6 (MG)	0.02

0.996 | 0.996 | 2.82 Complete Comparison:
Endive vs. Spinach

Scallion

Similarity: > 95%

Scallion is high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, calcium and potassium.

For 100 grams of spinach and scallion:

Spinach (3.5 cups)		Scallion (1 cup)
2.2	dietary fiber (G)	2.6
2.7	iron (MG)	1.5
194	folate (UG)	64
28	Vitamin C (MG)	19
469	Vitamin A (UG)	50
99	calcium (MG)	72
558	potassium (MG)	276

However, spinach does contain more Vitamin A, Vitamin E, iron, riboflavin and Vitamin B6 than scallion by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	32
0.42	sugar (G)	2.3
2.9	protein (G)	1.8
0.06	saturated fat (G)	0.03
28	Vitamin C (MG)	19
469	Vitamin A (UG)	50
2	Vitamin E (MG)	0.55
0.08	thiamin (MG)	0.06
0.19	riboflavin (MG)	0.08
0.72	niacin (MG)	0.53
0.07	pantothenic acid (MG)	0.08
0.2	Vitamin B6 (MG)	0.06

0.994 | 0.994 | 2.47 Complete Comparison:
Scallion vs. Spinach

Butterhead Lettuce

Similarity: > 95%

Butterhead lettuce is also high in Vitamin A and potassium.

For 100 grams of spinach and butterhead lettuce:

Spinach (3.5 cups)		Butterhead Lettuce (1.75 cup)
2.2	dietary fiber (G)	1.1
2.7	iron (MG)	1.2
194	folate (UG)	73
28	Vitamin C (MG)	3.7
469	Vitamin A (UG)	166
99	calcium (MG)	35
558	potassium (MG)	238

A higher water content, butterhead lettuce is less nutritionally dense than spinach. Spinach does contain more dietary fiber, Vitamin C, Vitamin E, calcium and iron than butterhead lettuce by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	13
0.42	sugar (G)	0.94
2.9	protein (G)	1.4
0.06	saturated fat (G)	0.03
28	Vitamin C (MG)	3.7
469	Vitamin A (UG)	166
2	Vitamin E (MG)	0.18
0.08	thiamin (MG)	0.06
0.19	riboflavin (MG)	0.06
0.72	niacin (MG)	0.36
0.07	pantothenic acid (MG)	0.15
0.2	Vitamin B6 (MG)	0.08

0.993 | 0.993 | 2.23 Complete Comparison:
Butterhead Lettuce vs. Spinach

Parsley

Similarity: > 95%

Parsley is high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, Vitamin A, calcium and iron.

For 100 grams of spinach and parsley:

Spinach (3.5 cups)		Parsley (1.75 cup)
2.2	dietary fiber (G)	3.3
2.7	iron (MG)	6.2
194	folate (UG)	152
28	Vitamin C (MG)	133
469	Vitamin A (UG)	421
99	calcium (MG)	138
558	potassium (MG)	554

However, spinach does contain more riboflavin and Vitamin B6 than parsley by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	36
0.42	sugar (G)	0.85
2.9	protein (G)	3
0.06	saturated fat (G)	0.13
28	Vitamin C (MG)	133
469	Vitamin A (UG)	421
2	Vitamin E (MG)	0.75
0.08	thiamin (MG)	0.09
0.19	riboflavin (MG)	0.1
0.72	niacin (MG)	1.3
0.07	pantothenic acid (MG)	0.4
0.2	Vitamin B6 (MG)	0.09

0.992 | 0.992 | 4.88 Complete Comparison:
Parsley vs. Spinach

Sage

Similarity: > 95%

More nutritionally dense than spinach, sage is high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, Vitamin A, calcium and iron. Also, sage contains more protein, Vitamin E and thiamin than spinach.

For 100 grams of spinach and sage:

Spinach (3.5 cups)		Sage (143 tsps)
2.2	dietary fiber (G)	40
2.7	iron (MG)	28
194	folate (UG)	274
28	Vitamin C (MG)	32
469	Vitamin A (UG)	295
99	calcium (MG)	1652
558	potassium (MG)	1070

However, spinach

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	315
0.42	sugar (G)	1.7
2.9	protein (G)	11
0.06	saturated fat (G)	7
28	Vitamin C (MG)	32
469	Vitamin A (UG)	295
2	Vitamin E (MG)	7.5
0.08	thiamin (MG)	0.75
0.19	riboflavin (MG)	0.34
0.72	niacin (MG)	5.7
0.07	pantothenic acid (MG)	0
0.2	Vitamin B6 (MG)	2.7

0.989 | 0.989 | 12.5 Complete Comparison:
Sage vs. Spinach

Watercress

Similarity: > 95%

Watercress are high in many of the same nutrients as spinach, including Vitamin C, Vitamin A, calcium and potassium.

For 100 grams of spinach and watercress:

Spinach (3.5 cups)		Watercress (3 cups)
2.2	dietary fiber (G)	0.5
2.7	iron (MG)	0.2
194	folate (UG)	9
28	Vitamin C (MG)	43
469	Vitamin A (UG)	160
99	calcium (MG)	120
558	potassium (MG)	330

However, spinach does contain more dietary fiber, iron, Vitamin B6 and folate than watercress by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	11
0.42	sugar (G)	0.2
2.9	protein (G)	2.3
0.06	saturated fat (G)	0.03
28	Vitamin C (MG)	43
469	Vitamin A (UG)	160
2	Vitamin E (MG)	1
0.08	thiamin (MG)	0.09
0.19	riboflavin (MG)	0.12
0.72	niacin (MG)	0.2
0.07	pantothenic acid (MG)	0.31
0.2	Vitamin B6 (MG)	0.13

0.986 | 0.986 | 2.93 Complete Comparison:
Watercress vs. Spinach

Arugula

Similarity: > 95%

Arugula is high in many of the same nutrients as spinach, including Vitamin C, Vitamin A, calcium and potassium.

For 100 grams of spinach and arugula:

Spinach (3.5 cups)		Arugula (50 leaves)
2.2	dietary fiber (G)	1.6
2.7	iron (MG)	1.5
194	folate (UG)	97
28	Vitamin C (MG)	15
469	Vitamin A (UG)	119
99	calcium (MG)	160
558	potassium (MG)	369

However, spinach does contain more dietary fiber, Vitamin E, iron, riboflavin and Vitamin B6 than arugula by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	25
0.42	sugar (G)	2.1
2.9	protein (G)	2.6
0.06	saturated fat (G)	0.09
28	Vitamin C (MG)	15
469	Vitamin A (UG)	119
2	Vitamin E (MG)	0.43
0.08	thiamin (MG)	0.04
0.19	riboflavin (MG)	0.09
0.72	niacin (MG)	0.31
0.07	pantothenic acid (MG)	0.44
0.2	Vitamin B6 (MG)	0.07

0.978 | 0.978 | 2.95 Complete Comparison:
Arugula vs. Spinach

Kale

Similarity: > 95%

Kale is high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, kale contains more riboflavin than spinach.

For 100 grams of spinach and kale:

Spinach (3.5 cups)		Kale (5 cups)
2.2	dietary fiber (G)	4.1
2.7	iron (MG)	1.6
194	folate (UG)	62
28	Vitamin C (MG)	93
469	Vitamin A (UG)	241
99	calcium (MG)	254
558	potassium (MG)	348

However, spinach does contain more iron and folate than kale by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	35
0.42	sugar (G)	0.99
2.9	protein (G)	2.9
0.06	saturated fat (G)	0.18
28	Vitamin C (MG)	93
469	Vitamin A (UG)	241
2	Vitamin E (MG)	0.66
0.08	thiamin (MG)	0.11
0.19	riboflavin (MG)	0.35
0.72	niacin (MG)	1.2
0.07	pantothenic acid (MG)	0.37
0.2	Vitamin B6 (MG)	0.15

0.974 | 0.974 | 4.77 Complete Comparison:
Kale vs. Spinach

Chives

Similarity: > 95%

Chives are high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, chives contains more thiamin than spinach.

For 100 grams of spinach and chives:

Spinach (3.5 cups)		Chives (33 tbsps)
2.2	dietary fiber (G)	2.5
2.7	iron (MG)	1.6
194	folate (UG)	105
28	Vitamin C (MG)	58
469	Vitamin A (UG)	218
99	calcium (MG)	92
558	potassium (MG)	296

However, spinach does contain more Vitamin E, iron, riboflavin and folate than chives by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	30
0.42	sugar (G)	1.9
2.9	protein (G)	3.3
0.06	saturated fat (G)	0.15
28	Vitamin C (MG)	58
469	Vitamin A (UG)	218
2	Vitamin E (MG)	0.21
0.08	thiamin (MG)	0.08
0.19	riboflavin (MG)	0.12
0.72	niacin (MG)	0.65
0.07	pantothenic acid (MG)	0.32
0.2	Vitamin B6 (MG)	0.14

0.97 | 0.97 | 3.79 Complete Comparison:
Chives vs. Spinach

Oregano

Similarity: > 95%

More nutritionally dense than spinach, oregano is high in many of the same nutrients as spinach, including dietary fiber, calcium, iron, potassium and folate. Also, oregano contains more protein, Vitamin E and thiamin than spinach.

For 100 grams of spinach and oregano:

Spinach (3.5 cups)		Oregano (100 tsps)
2.2	dietary fiber (G)	43
2.7	iron (MG)	37
194	folate (UG)	237
28	Vitamin C (MG)	2.3
469	Vitamin A (UG)	85
99	calcium (MG)	1597
558	potassium (MG)	1260

However, spinach does contain more Vitamin C and Vitamin A than oregano by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	265
0.42	sugar (G)	4.1
2.9	protein (G)	9
0.06	saturated fat (G)	1.6
28	Vitamin C (MG)	2.3
469	Vitamin A (UG)	85
2	Vitamin E (MG)	18
0.08	thiamin (MG)	0.18
0.19	riboflavin (MG)	0.53
0.72	niacin (MG)	4.6
0.07	pantothenic acid (MG)	0.92
0.2	Vitamin B6 (MG)	1

0.967 | 0.967 | 11.41 Complete Comparison:
Oregano vs. Spinach

Fennel

Similarity: > 95%

Fennel is also high in dietary fiber, calcium and potassium.

For 100 grams of spinach and fennel:

Spinach (3.5 cups)		Fennel (1.25 cup)
2.2	dietary fiber (G)	3.1
2.7	iron (MG)	0.73
194	folate (UG)	27
28	Vitamin C (MG)	12
469	Vitamin A (UG)	48
99	calcium (MG)	49
558	potassium (MG)	414

A higher water content, fennel is less nutritionally dense than spinach. Spinach does contain more protein, Vitamin C, Vitamin A, Vitamin E and iron than fennel by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	31
0.42	sugar (G)	3.9
2.9	protein (G)	1.2
0.06	saturated fat (G)	0.09
28	Vitamin C (MG)	12
469	Vitamin A (UG)	48
2	Vitamin E (MG)	0.58
0.08	thiamin (MG)	0.01
0.19	riboflavin (MG)	0.03
0.72	niacin (MG)	0.64
0.07	pantothenic acid (MG)	0.23
0.2	Vitamin B6 (MG)	0.05

0.967 | 0.967 | 1.94 Complete Comparison:
Fennel vs. Spinach

Marjoram

Similarity: > 95%

More nutritionally dense than spinach, marjoram is high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, Vitamin A, calcium and iron. Moreover, marjoram contains more protein, thiamin, riboflavin and niacin than spinach.

For 100 grams of spinach and marjoram:

Spinach (3.5 cups)		Marjoram (167 tsps)
2.2	dietary fiber (G)	40
2.7	iron (MG)	83
194	folate (UG)	274
28	Vitamin C (MG)	51
469	Vitamin A (UG)	403
99	calcium (MG)	1990
558	potassium (MG)	1522

However, spinach

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	271
0.42	sugar (G)	4.1
2.9	protein (G)	13
0.06	saturated fat (G)	0.53
28	Vitamin C (MG)	51
469	Vitamin A (UG)	403
2	Vitamin E (MG)	1.7
0.08	thiamin (MG)	0.29
0.19	riboflavin (MG)	0.32
0.72	niacin (MG)	4.1
0.07	pantothenic acid (MG)	0
0.2	Vitamin B6 (MG)	1.2

0.96 | 0.96 | 12.19 Complete Comparison:
Marjoram vs. Spinach

Leeks

Similarity: > 90%

Leeks are also high in calcium and iron.

For 100 grams of spinach and leeks:

Spinach (3.5 cups)		Leeks (about 1 cup)
2.2	dietary fiber (G)	1.8
2.7	iron (MG)	2.1
194	folate (UG)	64
28	Vitamin C (MG)	12
469	Vitamin A (UG)	83
99	calcium (MG)	59
558	potassium (MG)	180

A higher water content, leeks is less nutritionally dense than spinach. Spinach does contain more dietary fiber, Vitamin C, Vitamin A, potassium and riboflavin than leeks by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	61
0.42	sugar (G)	3.9
2.9	protein (G)	1.5
0.06	saturated fat (G)	0.04
28	Vitamin C (MG)	12
469	Vitamin A (UG)	83
2	Vitamin E (MG)	0.92
0.08	thiamin (MG)	0.06
0.19	riboflavin (MG)	0.03
0.72	niacin (MG)	0.4
0.07	pantothenic acid (MG)	0.14
0.2	Vitamin B6 (MG)	0.23

0.943 | 0.943 | 2.23 Complete Comparison:
Leeks vs. Spinach

Romaine Lettuce

Similarity: > 90%

Romaine lettuce is also high in dietary fiber, Vitamin A and potassium.

For 100 grams of spinach and romaine lettuce:

Spinach (3.5 cups)		Romaine Lettuce (2.25 cups)
2.2	dietary fiber (G)	2.1
2.7	iron (MG)	0.97
194	folate (UG)	136
28	Vitamin C (MG)	4
469	Vitamin A (UG)	436
99	calcium (MG)	33
558	potassium (MG)	247

However, spinach does contain more protein, Vitamin C, Vitamin E, calcium and iron than romaine lettuce by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	17
0.42	sugar (G)	1.2
2.9	protein (G)	1.2
0.06	saturated fat (G)	0.04
28	Vitamin C (MG)	4
469	Vitamin A (UG)	436
2	Vitamin E (MG)	0.13
0.08	thiamin (MG)	0.07
0.19	riboflavin (MG)	0.07
0.72	niacin (MG)	0.31
0.07	pantothenic acid (MG)	0.14
0.2	Vitamin B6 (MG)	0.07

0.918 | 0.918 | 2.8 Complete Comparison:
Romaine Lettuce vs. Spinach

Black Pepper

Similarity: > 90%

Black pepper is high in many of the same nutrients as spinach, including dietary fiber, calcium, iron and potassium. Also, black pepper contains more protein, pantothenic acid and Vitamin B6 than spinach.

For 100 grams of spinach and black pepper:

Spinach (3.5 cups)		Black Pepper (43 tsps)
2.2	dietary fiber (G)	25
2.7	iron (MG)	9.7
194	folate (UG)	17
28	Vitamin C (MG)	0
469	Vitamin A (UG)	27
99	calcium (MG)	443
558	potassium (MG)	1329

However, spinach does contain more Vitamin C, Vitamin A and folate than black pepper by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	251
0.42	sugar (G)	0.64
2.9	protein (G)	10
0.06	saturated fat (G)	1.4
28	Vitamin C (MG)	0
469	Vitamin A (UG)	27
2	Vitamin E (MG)	1
0.08	thiamin (MG)	0.11
0.19	riboflavin (MG)	0.18
0.72	niacin (MG)	1.1
0.07	pantothenic acid (MG)	1.4
0.2	Vitamin B6 (MG)	0.29

0.911 | 0.911 | 7.22 Complete Comparison:
Black Pepper vs. Spinach

Brussels Sprouts

Similarity: > 90%

Brussels sprouts are high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, calcium and potassium.

For 100 grams of spinach and brussels sprouts:

Spinach (3.5 cups)		Brussels Sprouts (1.25 cup)
2.2	dietary fiber (G)	3.8
2.7	iron (MG)	1.4
194	folate (UG)	61
28	Vitamin C (MG)	85
469	Vitamin A (UG)	38
99	calcium (MG)	42
558	potassium (MG)	389

However, spinach does contain more Vitamin A, iron, riboflavin and folate than brussels sprouts by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	43
0.42	sugar (G)	2.2
2.9	protein (G)	3.4
0.06	saturated fat (G)	0.06
28	Vitamin C (MG)	85
469	Vitamin A (UG)	38
2	Vitamin E (MG)	0.88
0.08	thiamin (MG)	0.14
0.19	riboflavin (MG)	0.09
0.72	niacin (MG)	0.75
0.07	pantothenic acid (MG)	0.31
0.2	Vitamin B6 (MG)	0.22

0.895 | 0.895 | 3.77 Complete Comparison:
Brussels Sprouts vs. Spinach

Cabbage

Similarity: 89%

Cabbage is also high in dietary fiber and Vitamin C.

For 100 grams of spinach and cabbage:

Spinach (3.5 cups)		Cabbage (about 1 cup)
2.2	dietary fiber (G)	2.5
2.7	iron (MG)	0.47
194	folate (UG)	43
28	Vitamin C (MG)	37
469	Vitamin A (UG)	5
99	calcium (MG)	40
558	potassium (MG)	170

A higher water content, cabbage is less nutritionally dense than spinach. Spinach does contain more Vitamin A, Vitamin E, calcium, iron and potassium than cabbage by weight.

Here is a comparison of the rest of nutrients:

23	calories (KCAL)	25
0.42	sugar (G)	3.2
2.9	protein (G)	1.3
0.06	saturated fat (G)	0.03
28	Vitamin C (MG)	37
469	Vitamin A (UG)	5
2	Vitamin E (MG)	0.15
0.08	thiamin (MG)	0.06
0.19	riboflavin (MG)	0.04
0.72	niacin (MG)	0.23
0.07	pantothenic acid (MG)	0.21
0.2	Vitamin B6 (MG)	0.12

0.893 | 0.893 | 2.2 Complete Comparison:
Cabbage vs. Spinach

Other Nutritional Substitutes

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