Side-by-Side Comparison

Amla (Indian Gooseberry) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fresh translucent green amla berries on clean studio ceramic surface

fruits

Amla (Indian Gooseberry)

44Calories

0.9Protein

4.3Fiber

478.0Vit C

View Details

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-48%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 44 kcal, 21 kcal less).

Higher Protein

+225%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 0.88 g in Amla (Indian Gooseberry) (+2.0 g, +225%).

Higher Dietary Fiber

+95%

Amla (Indian Gooseberry)

Amla (Indian Gooseberry) provides 4.3 g vs 2.2 g in Spinach (Raw) (+2.1 g, +95%).

Higher Vitamin C

+1601%

Amla (Indian Gooseberry)

Amla (Indian Gooseberry) provides 478 mg vs 28.1 mg in Spinach (Raw) (+450 mg, +1601%).

Comparing per 100 g standard edible portion.

Nutrient

Amla (Indian Gooseberry)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

44 kcal2% DV

Spinach (Raw)

23 kcal1% DV

Amla (Indian Gooseberry) provides 44 kcal vs 23 kcal in Spinach (Raw) (+21 kcal, +91%).

ProteinSpinach (Raw) higher

Amla (Indian Gooseberry)

0.88 g2% DV

Spinach (Raw)

2.9 g6% DV

Spinach (Raw) provides 2.9 g vs 0.88 g in Amla (Indian Gooseberry) (+2.0 g, +225%).

CarbohydratesAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

10.2 g4% DV

Spinach (Raw)

3.6 g1% DV

Amla (Indian Gooseberry) provides 10.2 g vs 3.6 g in Spinach (Raw) (+6.6 g, +180%).

Dietary FiberAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

4.3 g15% DV

Spinach (Raw)

2.2 g8% DV

Amla (Indian Gooseberry) provides 4.3 g vs 2.2 g in Spinach (Raw) (+2.1 g, +95%).

Total FatAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.58 g1% DV

Spinach (Raw)

0.39 g1% DV

Amla (Indian Gooseberry) provides 0.58 g vs 0.39 g in Spinach (Raw) (+0.19 g, +49%).

Total SugarsAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

4.2 g8% DV

Spinach (Raw)

0.42 g1% DV

Amla (Indian Gooseberry) provides 4.2 g vs 0.42 g in Spinach (Raw) (+3.8 g, +900%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

478 mg531% DV

Spinach (Raw)

28.1 mg31% DV

Amla (Indian Gooseberry) provides 478 mg vs 28.1 mg in Spinach (Raw) (+450 mg, +1601%).

Vitamin A (RAE)Spinach (Raw) higher

Amla (Indian Gooseberry)

15 µg2% DV

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 15 µg in Amla (Indian Gooseberry) (+454 µg, +3027%).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Spinach (Raw)

0 µg

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Amla (Indian Gooseberry)

0.16 mg1% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.16 mg in Amla (Indian Gooseberry) (+1.9 mg, +1169%).

Vitamin KSpinach (Raw) higher

Amla (Indian Gooseberry)

0.5 µg

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 0.5 µg in Amla (Indian Gooseberry) (+482 µg, +96480%).

Folate (DFE)Spinach (Raw) higher

Amla (Indian Gooseberry)

6.0 µg2% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 6.0 µg in Amla (Indian Gooseberry) (+188 µg, +3133%).

Thiamin (Vitamin B1)Similar

Amla (Indian Gooseberry)

0.04 mg3% DV

Spinach (Raw)

0.08 mg7% DV

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Amla (Indian Gooseberry)

0.05 mg4% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.05 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Amla (Indian Gooseberry)

0.30 mg2% DV

Spinach (Raw)

0.72 mg5% DV

Spinach (Raw) provides 0.72 mg vs 0.30 mg in Amla (Indian Gooseberry) (+0.42 mg, +141%).

Pantothenic Acid (B5)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.28 mg6% DV

Spinach (Raw)

0.07 mg1% DV

Amla (Indian Gooseberry) provides 0.28 mg vs 0.07 mg in Spinach (Raw) (+0.22 mg, +331%).

Vitamin B6Spinach (Raw) higher

Amla (Indian Gooseberry)

0.08 mg5% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.08 mg).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Spinach (Raw)

0 µg

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Amla (Indian Gooseberry)

1.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 1.0 mg in Amla (Indian Gooseberry) (+78.0 mg, +7800%).

PotassiumSpinach (Raw) higher

Amla (Indian Gooseberry)

198 mg4% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 198 mg in Amla (Indian Gooseberry) (+360 mg, +182%).

CalciumSpinach (Raw) higher

Amla (Indian Gooseberry)

25.0 mg2% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 25.0 mg in Amla (Indian Gooseberry) (+74.0 mg, +296%).

IronSpinach (Raw) higher

Amla (Indian Gooseberry)

1.2 mg7% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 1.2 mg in Amla (Indian Gooseberry) (+1.5 mg, +126%).

MagnesiumSpinach (Raw) higher

Amla (Indian Gooseberry)

10.0 mg2% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 10.0 mg in Amla (Indian Gooseberry) (+69.0 mg, +690%).

PhosphorusSpinach (Raw) higher

Amla (Indian Gooseberry)

27.0 mg2% DV

Spinach (Raw)

49.0 mg4% DV

Spinach (Raw) provides 49.0 mg vs 27.0 mg in Amla (Indian Gooseberry) (+22.0 mg, +81%).

ZincSpinach (Raw) higher

Amla (Indian Gooseberry)

0.12 mg1% DV

Spinach (Raw)

0.53 mg5% DV

Spinach (Raw) provides 0.53 mg vs 0.12 mg in Amla (Indian Gooseberry) (+0.41 mg, +342%).

Lipids1 nutrients

Saturated FatSimilar

Amla (Indian Gooseberry)

0.05 g

Spinach (Raw)

0.06 g

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of saturated fat (0.05 g).

Nutrient

Amla (Indian Gooseberry)30 g (1 medium amla (30 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

13 kcal1% DV

Spinach (Raw)

7 kcal

Amla (Indian Gooseberry) provides 13 kcal vs 7 kcal in Spinach (Raw) (+6 kcal, +91%).

ProteinSpinach (Raw) higher

Amla (Indian Gooseberry)

0.26 g1% DV

Spinach (Raw)

0.86 g2% DV

Spinach (Raw) provides 0.86 g vs 0.26 g in Amla (Indian Gooseberry) (+0.59 g, +225%).

CarbohydratesAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

3.1 g1% DV

Spinach (Raw)

1.1 g

Amla (Indian Gooseberry) provides 3.1 g vs 1.1 g in Spinach (Raw) (+2.0 g, +180%).

Dietary FiberAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1.3 g5% DV

Spinach (Raw)

0.66 g2% DV

Amla (Indian Gooseberry) provides 1.3 g vs 0.66 g in Spinach (Raw) (+0.63 g, +95%).

Total FatAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.17 g

Spinach (Raw)

0.12 g

Amla (Indian Gooseberry) provides slightly more total fat (0.17 g vs 0.12 g).

Total SugarsAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1.3 g3% DV

Spinach (Raw)

0.13 g

Amla (Indian Gooseberry) provides 1.3 g vs 0.13 g in Spinach (Raw) (+1.1 g, +900%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

143 mg159% DV

Spinach (Raw)

8.4 mg9% DV

Amla (Indian Gooseberry) provides 143 mg vs 8.4 mg in Spinach (Raw) (+135 mg, +1601%).

Vitamin A (RAE)Spinach (Raw) higher

Amla (Indian Gooseberry)

4.5 µg1% DV

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 4.5 µg in Amla (Indian Gooseberry) (+136 µg, +3027%).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Spinach (Raw)

0 µg

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Amla (Indian Gooseberry)

0.05 mg

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.05 mg in Amla (Indian Gooseberry) (+0.56 mg, +1169%).

Vitamin KSpinach (Raw) higher

Amla (Indian Gooseberry)

0.2 µg

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 0.2 µg in Amla (Indian Gooseberry) (+145 µg, +96480%).

Folate (DFE)Spinach (Raw) higher

Amla (Indian Gooseberry)

1.8 µg

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 1.8 µg in Amla (Indian Gooseberry) (+56 µg, +3133%).

Thiamin (Vitamin B1)Similar

Amla (Indian Gooseberry)

0.01 mg1% DV

Spinach (Raw)

0.02 mg2% DV

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.01 mg).

Riboflavin (Vitamin B2)Similar

Amla (Indian Gooseberry)

0.02 mg1% DV

Spinach (Raw)

0.06 mg4% DV

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Amla (Indian Gooseberry)

0.09 mg1% DV

Spinach (Raw)

0.22 mg1% DV

Spinach (Raw) provides 0.22 mg vs 0.09 mg in Amla (Indian Gooseberry) (+0.13 mg, +141%).

Pantothenic Acid (B5)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.08 mg2% DV

Spinach (Raw)

0.02 mg

Amla (Indian Gooseberry) provides slightly more pantothenic acid (b5) (0.08 mg vs 0.02 mg).

Vitamin B6Similar

Amla (Indian Gooseberry)

0.02 mg1% DV

Spinach (Raw)

0.06 mg3% DV

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Spinach (Raw)

0 µg

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Amla (Indian Gooseberry)

0.30 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 0.30 mg in Amla (Indian Gooseberry) (+23.4 mg, +7800%).

PotassiumSpinach (Raw) higher

Amla (Indian Gooseberry)

59.4 mg1% DV

Spinach (Raw)

167 mg4% DV

Spinach (Raw) provides 167 mg vs 59.4 mg in Amla (Indian Gooseberry) (+108 mg, +182%).

CalciumSpinach (Raw) higher

Amla (Indian Gooseberry)

7.5 mg1% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 7.5 mg in Amla (Indian Gooseberry) (+22.2 mg, +296%).

IronSpinach (Raw) higher

Amla (Indian Gooseberry)

0.36 mg2% DV

Spinach (Raw)

0.81 mg5% DV

Spinach (Raw) provides 0.81 mg vs 0.36 mg in Amla (Indian Gooseberry) (+0.45 mg, +126%).

MagnesiumSpinach (Raw) higher

Amla (Indian Gooseberry)

3.0 mg1% DV

Spinach (Raw)

23.7 mg6% DV

Spinach (Raw) provides 23.7 mg vs 3.0 mg in Amla (Indian Gooseberry) (+20.7 mg, +690%).

PhosphorusSpinach (Raw) higher

Amla (Indian Gooseberry)

8.1 mg1% DV

Spinach (Raw)

14.7 mg1% DV

Spinach (Raw) provides 14.7 mg vs 8.1 mg in Amla (Indian Gooseberry) (+6.6 mg, +81%).

ZincSpinach (Raw) higher

Amla (Indian Gooseberry)

0.04 mg

Spinach (Raw)

0.16 mg1% DV

Spinach (Raw) provides slightly more zinc (0.16 mg vs 0.04 mg).

Lipids1 nutrients

Saturated FatSimilar

Amla (Indian Gooseberry)

0.02 g

Spinach (Raw)

0.02 g

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of saturated fat (0.02 g).

Nutrient

Amla (Indian Gooseberry)Amount per 100 kcal (227 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Amla (Indian Gooseberry)

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Amla (Indian Gooseberry)

2.0 g4% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 2.0 g in Amla (Indian Gooseberry) (+10.4 g, +523%).

CarbohydratesAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

23.1 g8% DV

Spinach (Raw)

15.8 g6% DV

Amla (Indian Gooseberry) provides 23.1 g vs 15.8 g in Spinach (Raw) (+7.3 g, +46%).

Dietary FiberSimilar

Amla (Indian Gooseberry)

9.8 g35% DV

Spinach (Raw)

9.6 g34% DV

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of dietary fiber (9.8 g).

Total FatSpinach (Raw) higher

Amla (Indian Gooseberry)

1.3 g2% DV

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 1.3 g in Amla (Indian Gooseberry) (+0.38 g, +29%).

Total SugarsAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

9.5 g19% DV

Spinach (Raw)

1.8 g4% DV

Amla (Indian Gooseberry) provides 9.5 g vs 1.8 g in Spinach (Raw) (+7.7 g, +422%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1,085 mg1206% DV

Spinach (Raw)

122 mg136% DV

Amla (Indian Gooseberry) provides 1,085 mg vs 122 mg in Spinach (Raw) (+963 mg, +788%).

Vitamin A (RAE)Spinach (Raw) higher

Amla (Indian Gooseberry)

34 µg4% DV

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 34 µg in Amla (Indian Gooseberry) (+2,006 µg, +5892%).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Spinach (Raw)

0 µg

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Amla (Indian Gooseberry)

0.36 mg2% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.36 mg in Amla (Indian Gooseberry) (+8.5 mg, +2331%).

Vitamin KSpinach (Raw) higher

Amla (Indian Gooseberry)

1.1 µg1% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 1.1 µg in Amla (Indian Gooseberry) (+2,099 µg, +184976%).

Folate (DFE)Spinach (Raw) higher

Amla (Indian Gooseberry)

14 µg3% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 14 µg in Amla (Indian Gooseberry) (+830 µg, +6096%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Amla (Indian Gooseberry)

0.09 mg8% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.09 mg in Amla (Indian Gooseberry) (+0.25 mg, +274%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Amla (Indian Gooseberry)

0.11 mg9% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.11 mg in Amla (Indian Gooseberry) (+0.71 mg, +624%).

Niacin (Vitamin B3)Spinach (Raw) higher

Amla (Indian Gooseberry)

0.68 mg4% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.68 mg in Amla (Indian Gooseberry) (+2.5 mg, +362%).

Pantothenic Acid (B5)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.64 mg13% DV

Spinach (Raw)

0.28 mg6% DV

Amla (Indian Gooseberry) provides 0.64 mg vs 0.28 mg in Spinach (Raw) (+0.35 mg, +125%).

Vitamin B6Spinach (Raw) higher

Amla (Indian Gooseberry)

0.18 mg11% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.18 mg in Amla (Indian Gooseberry) (+0.67 mg, +367%).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Spinach (Raw)

0 µg

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Amla (Indian Gooseberry)

2.3 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 2.3 mg in Amla (Indian Gooseberry) (+341 mg, +15039%).

PotassiumSpinach (Raw) higher

Amla (Indian Gooseberry)

449 mg10% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 449 mg in Amla (Indian Gooseberry) (+1,978 mg, +440%).

CalciumSpinach (Raw) higher

Amla (Indian Gooseberry)

56.8 mg4% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 56.8 mg in Amla (Indian Gooseberry) (+374 mg, +659%).

IronSpinach (Raw) higher

Amla (Indian Gooseberry)

2.7 mg15% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 2.7 mg in Amla (Indian Gooseberry) (+9.1 mg, +333%).

MagnesiumSpinach (Raw) higher

Amla (Indian Gooseberry)

22.7 mg5% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 22.7 mg in Amla (Indian Gooseberry) (+321 mg, +1414%).

PhosphorusSpinach (Raw) higher

Amla (Indian Gooseberry)

61.3 mg5% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 61.3 mg in Amla (Indian Gooseberry) (+152 mg, +248%).

ZincSpinach (Raw) higher

Amla (Indian Gooseberry)

0.27 mg2% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.27 mg in Amla (Indian Gooseberry) (+2.0 mg, +746%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Amla (Indian Gooseberry)

0.11 g1% DV

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.11 g in Amla (Indian Gooseberry) (+0.16 g, +141%).

Nutrient

Amla (Indian Gooseberry)Normalized to 300 kcal (682 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Amla (Indian Gooseberry)

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Amla (Indian Gooseberry)

6.0 g12% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 6.0 g in Amla (Indian Gooseberry) (+31.3 g, +521%).

CarbohydratesAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

69.4 g25% DV

Spinach (Raw)

47.3 g17% DV

Amla (Indian Gooseberry) provides 69.4 g vs 47.3 g in Spinach (Raw) (+22.1 g, +47%).

Dietary FiberSimilar

Amla (Indian Gooseberry)

29.3 g105% DV

Spinach (Raw)

28.7 g102% DV

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of dietary fiber (29.3 g).

Total FatSpinach (Raw) higher

Amla (Indian Gooseberry)

4.0 g5% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 4.0 g in Amla (Indian Gooseberry) (+1.1 g, +29%).

Total SugarsAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

28.6 g57% DV

Spinach (Raw)

5.5 g11% DV

Amla (Indian Gooseberry) provides 28.6 g vs 5.5 g in Spinach (Raw) (+23.2 g, +423%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

3,260 mg3622% DV

Spinach (Raw)

366 mg407% DV

Amla (Indian Gooseberry) provides 3,260 mg vs 366 mg in Spinach (Raw) (+2,894 mg, +790%).

Vitamin A (RAE)Spinach (Raw) higher

Amla (Indian Gooseberry)

102 µg11% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 102 µg in Amla (Indian Gooseberry) (+6,013 µg, +5878%).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Spinach (Raw)

0 µg

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Amla (Indian Gooseberry)

1.1 mg7% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 1.1 mg in Amla (Indian Gooseberry) (+25.4 mg, +2326%).

Vitamin KSpinach (Raw) higher

Amla (Indian Gooseberry)

3.4 µg3% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 3.4 µg in Amla (Indian Gooseberry) (+6,294 µg, +184563%).

Folate (DFE)Spinach (Raw) higher

Amla (Indian Gooseberry)

41 µg10% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 41 µg in Amla (Indian Gooseberry) (+2,489 µg, +6082%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Amla (Indian Gooseberry)

0.27 mg23% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.27 mg in Amla (Indian Gooseberry) (+0.74 mg, +273%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Amla (Indian Gooseberry)

0.34 mg26% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.34 mg in Amla (Indian Gooseberry) (+2.1 mg, +623%).

Niacin (Vitamin B3)Spinach (Raw) higher

Amla (Indian Gooseberry)

2.0 mg13% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 2.0 mg in Amla (Indian Gooseberry) (+7.4 mg, +361%).

Pantothenic Acid (B5)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1.9 mg38% DV

Spinach (Raw)

0.85 mg17% DV

Amla (Indian Gooseberry) provides 1.9 mg vs 0.85 mg in Spinach (Raw) (+1.1 mg, +125%).

Vitamin B6Spinach (Raw) higher

Amla (Indian Gooseberry)

0.55 mg32% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.55 mg in Amla (Indian Gooseberry) (+2.0 mg, +366%).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Spinach (Raw)

0 µg

Both Amla (Indian Gooseberry) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Amla (Indian Gooseberry)

6.8 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 6.8 mg in Amla (Indian Gooseberry) (+1,023 mg, +15005%).

PotassiumSpinach (Raw) higher

Amla (Indian Gooseberry)

1,350 mg29% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 1,350 mg in Amla (Indian Gooseberry) (+5,926 mg, +439%).

CalciumSpinach (Raw) higher

Amla (Indian Gooseberry)

171 mg13% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 171 mg in Amla (Indian Gooseberry) (+1,120 mg, +657%).

IronSpinach (Raw) higher

Amla (Indian Gooseberry)

8.2 mg45% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 8.2 mg in Amla (Indian Gooseberry) (+27.2 mg, +332%).

MagnesiumSpinach (Raw) higher

Amla (Indian Gooseberry)

68.2 mg16% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 68.2 mg in Amla (Indian Gooseberry) (+962 mg, +1410%).

PhosphorusSpinach (Raw) higher

Amla (Indian Gooseberry)

184 mg15% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 184 mg in Amla (Indian Gooseberry) (+455 mg, +247%).

ZincSpinach (Raw) higher

Amla (Indian Gooseberry)

0.82 mg7% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 0.82 mg in Amla (Indian Gooseberry) (+6.1 mg, +744%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Amla (Indian Gooseberry)

0.34 g2% DV

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.34 g in Amla (Indian Gooseberry) (+0.48 g, +141%).

Amla (Indian Gooseberry) vs Spinach (Raw)

Amla (Indian Gooseberry)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary