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Arrowhead, cooked
Arrowhead, cooked2
VS
New Zealand spinach, cooked Leader
New Zealand spinach, cooked5

New Zealand spinach, cooked leads 5–2 · 7 categories decided

Both foods compared at 100 kcal.

The verdict

New Zealand spinach, cooked comes out ahead, winning 5 of 7 nutrient match-ups.

Pick Arrowhead, cooked for less sodium and more potassium.

Pick New Zealand spinach, cooked for more protein, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    5.76 g
    10.83 gWIN
  • Carbohydrate
    20.69 g
    17.75 g
  • Fibermore is better
    —
    11.67 g
  • Total sugarsless is better
    —
    2.08 g
  • Total fat
    0.13 g
    1.42 g
  • Saturated fatless is better
    —
    0.23 g
  • Sodiumless is better
    WIN325.64 mg
    2858.33 mg
  • Potassiummore is better
    WIN1129.49 mg
    850 mg
  • Calciummore is better
    8.97 mg
    400 mgWIN
  • Ironmore is better
    1.55 mg
    5.5 mgWIN
  • Magnesiummore is better
    62.82 mg
    266.67 mgWIN
  • Vitamin Cmore is better
    0.38 mg
    133.33 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.