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Plate
Carrots, raw
Carrots, raw3
VS
Spinach, cooked Leader
Spinach, cooked7

Spinach, cooked leads 7–3 · 10 categories decided

Each value is per 100 g edible portion.

The verdict

Spinach, cooked comes out ahead, winning 7 of 10 nutrient match-ups.

Pick Carrots, raw for more fiber, less saturated fat and less sodium.

Pick Spinach, cooked for more protein, less sugar, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    41 kcal
    23 kcal
  • Proteinmore is better
    0.93 g
    2.97 gWIN
  • Carbohydrate
    9.58 g
    3.75 g
  • Fibermore is better
    WIN2.8 g
    2.4 g
  • Total sugarsless is better
    4.74 g
    0.43 gWIN
  • Total fat
    0.24 g
    0.26 g
  • Saturated fatless is better
    WIN0.03 g
    0.04 g
  • Sodiumless is better
    WIN69 mg
    70 mg
  • Potassiummore is better
    320 mg
    466 mgWIN
  • Calciummore is better
    33 mg
    136 mgWIN
  • Ironmore is better
    0.3 mg
    3.57 mgWIN
  • Magnesiummore is better
    12 mg
    87 mgWIN
  • Vitamin Cmore is better
    5.9 mg
    9.8 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.

Carrots, raw vs Spinach, cooked · Foodatron