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

Spinach, cooked leads 7–3 · 10 categories decided

Both foods compared at 100 kcal.

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
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN12.91 g
    12.43 g
  • Carbohydrate
    16.3 g
    15.78 g
  • Fibermore is better
    WIN10.43 g
    9.57 g
  • Total sugarsless is better
    1.87 g
    1.83 gWIN
  • Total fat
    1.13 g
    1.7 g
  • Saturated fatless is better
    WIN0.19 g
    0.27 g
  • Sodiumless is better
    WIN304.35 mg
    343.48 mg
  • Potassiummore is better
    2026.09 mg
    2426.09 mgWIN
  • Calciummore is better
    WIN591.3 mg
    430.43 mg
  • Ironmore is better
    WIN15.52 mg
    11.78 mg
  • Magnesiummore is better
    WIN378.26 mg
    343.48 mg
  • Vitamin Cmore is better
    42.61 mg
    122.17 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