Cauliflower, cooked vs Spinach, raw

Cauliflower, cooked3

Leader

Spinach, raw7

Spinach, raw leads 7–3 · 10 categories decided

Cauliflower, cooked: 100 g · Spinach, raw: 100 g.

The verdict

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

Pick Cauliflower, cooked for more fiber, less sodium and more vitamin C.

Pick Spinach, raw for more protein, less sugar, less saturated fat, more potassium, more calcium, more iron and more magnesium.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
23 kcal
23 kcal
Proteinmore is better
1.84 g
2.86 gWIN
Carbohydrate
4.11 g
3.63 g
Fibermore is better
WIN2.3 g
2.2 g
Total sugarsless is better
2.08 g
0.42 gWIN
Total fat
0.45 g
0.39 g
Saturated fatless is better
0.07 g
0.06 gWIN
Sodiumless is better
WIN15 mg
79 mg
Potassiummore is better
142 mg
558 mgWIN
Calciummore is better
16 mg
99 mgWIN
Ironmore is better
0.32 mg
2.71 mgWIN
Magnesiummore is better
9 mg
79 mgWIN
Vitamin Cmore is better
WIN44.3 mg
28.1 mg
Vitamin Dmore is better
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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.