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Plate
Cauliflower, cooked
Cauliflower, cooked3
VS
Spinach, raw Leader
Spinach, raw7

Spinach, raw leads 7–3 · 10 categories decided

Both foods compared at 100 kcal.

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 servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    8 g
    12.43 gWIN
  • Carbohydrate
    17.87 g
    15.78 g
  • Fibermore is better
    WIN10 g
    9.57 g
  • Total sugarsless is better
    9.04 g
    1.83 gWIN
  • Total fat
    1.96 g
    1.7 g
  • Saturated fatless is better
    0.3 g
    0.27 gWIN
  • Sodiumless is better
    WIN65.22 mg
    343.48 mg
  • Potassiummore is better
    617.39 mg
    2426.09 mgWIN
  • Calciummore is better
    69.57 mg
    430.43 mgWIN
  • Ironmore is better
    1.39 mg
    11.78 mgWIN
  • Magnesiummore is better
    39.13 mg
    343.48 mgWIN
  • Vitamin Cmore is better
    WIN192.61 mg
    122.17 mg
  • 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.

Cauliflower, cooked vs Spinach, raw · Foodatron