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Plate
Carrots, raw
Carrots, raw2
VS
Spinach, cooked Leader
Spinach, cooked8

Spinach, cooked leads 8–2 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Spinach, cooked comes out ahead, winning 8 of 10 nutrient match-ups.

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

Pick Spinach, cooked for more protein, more fiber, 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
    100 kcal
    100 kcal
  • Proteinmore is better
    2.27 g
    12.91 gWIN
  • Carbohydrate
    23.37 g
    16.3 g
  • Fibermore is better
    6.83 g
    10.43 gWIN
  • Total sugarsless is better
    11.56 g
    1.87 gWIN
  • Total fat
    0.59 g
    1.13 g
  • Saturated fatless is better
    WIN0.08 g
    0.19 g
  • Sodiumless is better
    WIN168.29 mg
    304.35 mg
  • Potassiummore is better
    780.49 mg
    2026.09 mgWIN
  • Calciummore is better
    80.49 mg
    591.3 mgWIN
  • Ironmore is better
    0.73 mg
    15.52 mgWIN
  • Magnesiummore is better
    29.27 mg
    378.26 mgWIN
  • Vitamin Cmore is better
    14.39 mg
    42.61 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.