Acorn squash, cooked vs Spinach, raw

Acorn squash, cooked3

Leader

Spinach, raw6

Spinach, raw leads 6–3 · 9 categories decided

Acorn squash, cooked: 100 g · Spinach, raw: 100 g.

The verdict

Spinach, raw comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Acorn squash, cooked for more fiber, less saturated fat and less sodium.

Pick Spinach, raw for more protein, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
56 kcal
23 kcal
Proteinmore is better
1.12 g
2.86 gWIN
Carbohydrate
14.58 g
3.63 g
Fibermore is better
WIN4.4 g
2.2 g
Total sugarsless is better
—
0.42 g
Total fat
0.14 g
0.39 g
Saturated fatless is better
WIN0.03 g
0.06 g
Sodiumless is better
WIN4 mg
79 mg
Potassiummore is better
437 mg
558 mgWIN
Calciummore is better
44 mg
99 mgWIN
Ironmore is better
0.93 mg
2.71 mgWIN
Magnesiummore is better
43 mg
79 mgWIN
Vitamin Cmore is better
10.8 mg
28.1 mgWIN
Vitamin Dmore is better
—
—

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.