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

Spinach, cooked leads 7–3 · 10 categories decided

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

The verdict

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

Pick Spinach, cooked for more protein, more fiber, less saturated fat, less sodium, more calcium, more iron and more magnesium.

Pick Spinach, raw for less sugar, more potassium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    23 kcal
    23 kcal
  • Proteinmore is better
    WIN2.97 g
    2.86 g
  • Carbohydrate
    3.75 g
    3.63 g
  • Fibermore is better
    WIN2.4 g
    2.2 g
  • Total sugarsless is better
    0.43 g
    0.42 gWIN
  • Total fat
    0.26 g
    0.39 g
  • Saturated fatless is better
    WIN0.04 g
    0.06 g
  • Sodiumless is better
    WIN70 mg
    79 mg
  • Potassiummore is better
    466 mg
    558 mgWIN
  • Calciummore is better
    WIN136 mg
    99 mg
  • Ironmore is better
    WIN3.57 mg
    2.71 mg
  • Magnesiummore is better
    WIN87 mg
    79 mg
  • Vitamin Cmore is better
    9.8 mg
    28.1 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.

Spinach, cooked vs Spinach, raw · Foodatron