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Arrowhead, cooked
Arrowhead, cooked3
VS
Malabar spinach, raw Leader
Malabar spinach, raw4

Malabar spinach, raw leads 4–3 · 7 categories decided

Each value is per 100 g edible portion.

The verdict

Malabar spinach, raw comes out ahead, winning 4 of 7 nutrient match-ups.

Pick Arrowhead, cooked for more protein, more potassium and more iron.

Pick Malabar spinach, raw for less sodium, more calcium, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    78 kcal
    19 kcal
  • Proteinmore is better
    WIN4.49 g
    1.8 g
  • Carbohydrate
    16.14 g
    3.4 g
  • Fibermore is better
    —
    —
  • Total sugarsless is better
    —
    —
  • Total fat
    0.1 g
    0.3 g
  • Saturated fatless is better
    —
    —
  • Sodiumless is better
    254 mg
    24 mgWIN
  • Potassiummore is better
    WIN881 mg
    510 mg
  • Calciummore is better
    7 mg
    109 mgWIN
  • Ironmore is better
    WIN1.21 mg
    1.2 mg
  • Magnesiummore is better
    49 mg
    65 mgWIN
  • Vitamin Cmore is better
    0.3 mg
    102 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.

Arrowhead, cooked vs Malabar spinach, raw · Foodatron