Side-by-Side Comparison

Blueberries vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Blueberries

57Calories

0.7Protein

2.4Fiber

9.7Vit 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

-60%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 57 kcal, 34 kcal less).

Higher Protein

+286%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 0.74 g in Blueberries (+2.1 g, +286%).

Higher Dietary Fiber

+9%

Blueberries

Blueberries provides 2.4 g vs 2.2 g in Spinach (Raw) (+0.20 g, +9%).

Higher Vitamin C

+190%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 9.7 mg in Blueberries (+18.4 mg, +190%).

Comparing per 100 g standard edible portion.

Nutrient

Blueberries100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Blueberries higher

Blueberries

57 kcal3% DV

Spinach (Raw)

23 kcal1% DV

Blueberries provides 57 kcal vs 23 kcal in Spinach (Raw) (+34 kcal, +148%).

ProteinSpinach (Raw) higher

Blueberries

0.74 g1% DV

Spinach (Raw)

2.9 g6% DV

Spinach (Raw) provides 2.9 g vs 0.74 g in Blueberries (+2.1 g, +286%).

CarbohydratesBlueberries higher

Blueberries

14.5 g5% DV

Spinach (Raw)

3.6 g1% DV

Blueberries provides 14.5 g vs 3.6 g in Spinach (Raw) (+10.9 g, +299%).

Dietary FiberBlueberries higher

Blueberries

2.4 g9% DV

Spinach (Raw)

2.2 g8% DV

Blueberries provides 2.4 g vs 2.2 g in Spinach (Raw) (+0.20 g, +9%).

Total FatSpinach (Raw) higher

Blueberries

0.33 g

Spinach (Raw)

0.39 g1% DV

Spinach (Raw) provides 0.39 g vs 0.33 g in Blueberries (+0.06 g, +18%).

Total SugarsBlueberries higher

Blueberries

10.0 g20% DV

Spinach (Raw)

0.42 g1% DV

Blueberries provides 10.0 g vs 0.42 g in Spinach (Raw) (+9.5 g, +2271%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Blueberries

9.7 mg11% DV

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) provides 28.1 mg vs 9.7 mg in Blueberries (+18.4 mg, +190%).

Vitamin A (RAE)Spinach (Raw) higher

Blueberries

3.0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 3.0 µg in Blueberries (+466 µg, +15533%).

Vitamin DSimilar

Blueberries

0 µg

Spinach (Raw)

0 µg

Both Blueberries and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Blueberries

0.57 mg4% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.57 mg in Blueberries (+1.5 mg, +256%).

Vitamin KSpinach (Raw) higher

Blueberries

19 µg16% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 19 µg in Blueberries (+464 µg, +2402%).

Folate (DFE)Spinach (Raw) higher

Blueberries

6.0 µg2% DV

Spinach (Raw)

194 µg49% DV

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

Thiamin (Vitamin B1)Similar

Blueberries

0.04 mg3% DV

Spinach (Raw)

0.08 mg7% DV

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

Riboflavin (Vitamin B2)Spinach (Raw) higher

Blueberries

0.04 mg3% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.04 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Blueberries

0.42 mg3% DV

Spinach (Raw)

0.72 mg5% DV

Spinach (Raw) provides 0.72 mg vs 0.42 mg in Blueberries (+0.31 mg, +73%).

Pantothenic Acid (B5)Blueberries higher

Blueberries

0.12 mg2% DV

Spinach (Raw)

0.07 mg1% DV

Blueberries provides slightly more pantothenic acid (b5) (0.12 mg vs 0.07 mg).

Vitamin B6Spinach (Raw) higher

Blueberries

0.05 mg3% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.05 mg).

Vitamin B12Similar

Blueberries

0 µg

Spinach (Raw)

0 µg

Both Blueberries and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Blueberries

1.0 mg

Spinach (Raw)

79.0 mg3% DV

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

PotassiumSpinach (Raw) higher

Blueberries

77.0 mg2% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 77.0 mg in Blueberries (+481 mg, +625%).

CalciumSpinach (Raw) higher

Blueberries

6.0 mg

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 6.0 mg in Blueberries (+93.0 mg, +1550%).

IronSpinach (Raw) higher

Blueberries

0.28 mg2% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 0.28 mg in Blueberries (+2.4 mg, +868%).

MagnesiumSpinach (Raw) higher

Blueberries

6.0 mg1% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 6.0 mg in Blueberries (+73.0 mg, +1217%).

PhosphorusSpinach (Raw) higher

Blueberries

12.0 mg1% DV

Spinach (Raw)

49.0 mg4% DV

Spinach (Raw) provides 49.0 mg vs 12.0 mg in Blueberries (+37.0 mg, +308%).

ZincSpinach (Raw) higher

Blueberries

0.16 mg1% DV

Spinach (Raw)

0.53 mg5% DV

Spinach (Raw) provides 0.53 mg vs 0.16 mg in Blueberries (+0.37 mg, +231%).

Lipids1 nutrients

Saturated FatSimilar

Blueberries

0.03 g

Spinach (Raw)

0.06 g

Both Blueberries and Spinach (Raw) provide similar amounts of saturated fat (0.03 g).

Nutrient

Blueberries148 g (1 cup fresh (148 g))

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

Macronutrients6 nutrients

Calories (Energy)Blueberries higher

Blueberries

84 kcal4% DV

Spinach (Raw)

7 kcal

Blueberries provides 84 kcal vs 7 kcal in Spinach (Raw) (+77 kcal, +1123%).

ProteinBlueberries higher

Blueberries

1.1 g2% DV

Spinach (Raw)

0.86 g2% DV

Blueberries provides 1.1 g vs 0.86 g in Spinach (Raw) (+0.24 g, +28%).

CarbohydratesBlueberries higher

Blueberries

21.4 g8% DV

Spinach (Raw)

1.1 g

Blueberries provides 21.4 g vs 1.1 g in Spinach (Raw) (+20.4 g, +1869%).

Dietary FiberBlueberries higher

Blueberries

3.6 g13% DV

Spinach (Raw)

0.66 g2% DV

Blueberries provides 3.6 g vs 0.66 g in Spinach (Raw) (+2.9 g, +438%).

Total FatBlueberries higher

Blueberries

0.49 g1% DV

Spinach (Raw)

0.12 g

Blueberries provides 0.49 g vs 0.12 g in Spinach (Raw) (+0.37 g, +317%).

Total SugarsBlueberries higher

Blueberries

14.7 g29% DV

Spinach (Raw)

0.13 g

Blueberries provides 14.7 g vs 0.13 g in Spinach (Raw) (+14.6 g, +11599%).

Vitamins12 nutrients

Vitamin CBlueberries higher

Blueberries

14.4 mg16% DV

Spinach (Raw)

8.4 mg9% DV

Blueberries provides 14.4 mg vs 8.4 mg in Spinach (Raw) (+5.9 mg, +70%).

Vitamin A (RAE)Spinach (Raw) higher

Blueberries

4.4 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 4.4 µg in Blueberries (+136 µg, +3069%).

Vitamin DSimilar

Blueberries

0 µg

Spinach (Raw)

0 µg

Both Blueberries and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EBlueberries higher

Blueberries

0.84 mg6% DV

Spinach (Raw)

0.61 mg4% DV

Blueberries provides 0.84 mg vs 0.61 mg in Spinach (Raw) (+0.23 mg, +39%).

Vitamin KSpinach (Raw) higher

Blueberries

29 µg24% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 29 µg in Blueberries (+116 µg, +407%).

Folate (DFE)Spinach (Raw) higher

Blueberries

8.9 µg2% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 8.9 µg in Blueberries (+49 µg, +555%).

Thiamin (Vitamin B1)Similar

Blueberries

0.05 mg5% DV

Spinach (Raw)

0.02 mg2% DV

Both Blueberries and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Similar

Blueberries

0.06 mg5% DV

Spinach (Raw)

0.06 mg4% DV

Both Blueberries and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Blueberries higher

Blueberries

0.62 mg4% DV

Spinach (Raw)

0.22 mg1% DV

Blueberries provides 0.62 mg vs 0.22 mg in Spinach (Raw) (+0.40 mg, +185%).

Pantothenic Acid (B5)Blueberries higher

Blueberries

0.18 mg4% DV

Spinach (Raw)

0.02 mg

Blueberries provides slightly more pantothenic acid (b5) (0.18 mg vs 0.02 mg).

Vitamin B6Similar

Blueberries

0.08 mg5% DV

Spinach (Raw)

0.06 mg3% DV

Both Blueberries and Spinach (Raw) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Blueberries

0 µg

Spinach (Raw)

0 µg

Both Blueberries and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Blueberries

1.5 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 1.5 mg in Blueberries (+22.2 mg, +1501%).

PotassiumSpinach (Raw) higher

Blueberries

114 mg2% DV

Spinach (Raw)

167 mg4% DV

Spinach (Raw) provides 167 mg vs 114 mg in Blueberries (+53.4 mg, +47%).

CalciumSpinach (Raw) higher

Blueberries

8.9 mg1% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 8.9 mg in Blueberries (+20.8 mg, +234%).

IronSpinach (Raw) higher

Blueberries

0.41 mg2% DV

Spinach (Raw)

0.81 mg5% DV

Spinach (Raw) provides 0.81 mg vs 0.41 mg in Blueberries (+0.40 mg, +96%).

MagnesiumSpinach (Raw) higher

Blueberries

8.9 mg2% DV

Spinach (Raw)

23.7 mg6% DV

Spinach (Raw) provides 23.7 mg vs 8.9 mg in Blueberries (+14.8 mg, +167%).

PhosphorusBlueberries higher

Blueberries

17.8 mg1% DV

Spinach (Raw)

14.7 mg1% DV

Blueberries provides 17.8 mg vs 14.7 mg in Spinach (Raw) (+3.1 mg, +21%).

ZincBlueberries higher

Blueberries

0.24 mg2% DV

Spinach (Raw)

0.16 mg1% DV

Blueberries provides 0.24 mg vs 0.16 mg in Spinach (Raw) (+0.08 mg, +49%).

Lipids1 nutrients

Saturated FatSimilar

Blueberries

0.04 g

Spinach (Raw)

0.02 g

Both Blueberries and Spinach (Raw) provide similar amounts of saturated fat (0.04 g).

Nutrient

BlueberriesAmount per 100 kcal (175 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Blueberries

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Blueberries and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Blueberries

1.3 g3% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 1.3 g in Blueberries (+11.1 g, +861%).

CarbohydratesBlueberries higher

Blueberries

25.4 g9% DV

Spinach (Raw)

15.8 g6% DV

Blueberries provides 25.4 g vs 15.8 g in Spinach (Raw) (+9.6 g, +61%).

Dietary FiberSpinach (Raw) higher

Blueberries

4.2 g15% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 4.2 g in Blueberries (+5.4 g, +128%).

Total FatSpinach (Raw) higher

Blueberries

0.58 g1% DV

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 0.58 g in Blueberries (+1.1 g, +194%).

Total SugarsBlueberries higher

Blueberries

17.4 g35% DV

Spinach (Raw)

1.8 g4% DV

Blueberries provides 17.4 g vs 1.8 g in Spinach (Raw) (+15.6 g, +854%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Blueberries

17.0 mg19% DV

Spinach (Raw)

122 mg136% DV

Spinach (Raw) provides 122 mg vs 17.0 mg in Blueberries (+105 mg, +620%).

Vitamin A (RAE)Spinach (Raw) higher

Blueberries

5.3 µg1% DV

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 5.3 µg in Blueberries (+2,035 µg, +38760%).

Vitamin DSimilar

Blueberries

0 µg

Spinach (Raw)

0 µg

Both Blueberries and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Blueberries

1.00 mg7% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 1.00 mg in Blueberries (+7.8 mg, +785%).

Vitamin KSpinach (Raw) higher

Blueberries

34 µg28% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 34 µg in Blueberries (+2,067 µg, +6119%).

Folate (DFE)Spinach (Raw) higher

Blueberries

11 µg3% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 11 µg in Blueberries (+833 µg, +7937%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Blueberries

0.06 mg5% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.06 mg in Blueberries (+0.27 mg, +424%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Blueberries

0.07 mg6% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.07 mg in Blueberries (+0.75 mg, +1046%).

Niacin (Vitamin B3)Spinach (Raw) higher

Blueberries

0.73 mg5% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.73 mg in Blueberries (+2.4 mg, +331%).

Pantothenic Acid (B5)Spinach (Raw) higher

Blueberries

0.22 mg4% DV

Spinach (Raw)

0.28 mg6% DV

Spinach (Raw) provides 0.28 mg vs 0.22 mg in Blueberries (+0.07 mg, +30%).

Vitamin B6Spinach (Raw) higher

Blueberries

0.09 mg5% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.09 mg in Blueberries (+0.76 mg, +832%).

Vitamin B12Similar

Blueberries

0 µg

Spinach (Raw)

0 µg

Both Blueberries and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Blueberries

1.8 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 1.8 mg in Blueberries (+342 mg, +19537%).

PotassiumSpinach (Raw) higher

Blueberries

135 mg3% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 135 mg in Blueberries (+2,293 mg, +1701%).

CalciumSpinach (Raw) higher

Blueberries

10.5 mg1% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 10.5 mg in Blueberries (+420 mg, +4001%).

IronSpinach (Raw) higher

Blueberries

0.49 mg3% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 0.49 mg in Blueberries (+11.3 mg, +2306%).

MagnesiumSpinach (Raw) higher

Blueberries

10.5 mg3% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 10.5 mg in Blueberries (+333 mg, +3173%).

PhosphorusSpinach (Raw) higher

Blueberries

21.0 mg2% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 21.0 mg in Blueberries (+192 mg, +915%).

ZincSpinach (Raw) higher

Blueberries

0.28 mg3% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.28 mg in Blueberries (+2.0 mg, +723%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Blueberries

0.05 g

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.05 g in Blueberries (+0.23 g, +459%).

Nutrient

BlueberriesNormalized to 300 kcal (526 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Blueberries

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Blueberries and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Blueberries

3.9 g8% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 3.9 g in Blueberries (+33.4 g, +858%).

CarbohydratesBlueberries higher

Blueberries

76.2 g28% DV

Spinach (Raw)

47.3 g17% DV

Blueberries provides 76.2 g vs 47.3 g in Spinach (Raw) (+28.9 g, +61%).

Dietary FiberSpinach (Raw) higher

Blueberries

12.6 g45% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 12.6 g in Blueberries (+16.1 g, +127%).

Total FatSpinach (Raw) higher

Blueberries

1.7 g2% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 1.7 g in Blueberries (+3.3 g, +193%).

Total SugarsBlueberries higher

Blueberries

52.4 g105% DV

Spinach (Raw)

5.5 g11% DV

Blueberries provides 52.4 g vs 5.5 g in Spinach (Raw) (+46.9 g, +857%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Blueberries

51.0 mg57% DV

Spinach (Raw)

366 mg407% DV

Spinach (Raw) provides 366 mg vs 51.0 mg in Blueberries (+315 mg, +618%).

Vitamin A (RAE)Spinach (Raw) higher

Blueberries

16 µg2% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 16 µg in Blueberries (+6,100 µg, +38656%).

Vitamin DSimilar

Blueberries

0 µg

Spinach (Raw)

0 µg

Both Blueberries and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Blueberries

3.0 mg20% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 3.0 mg in Blueberries (+23.5 mg, +783%).

Vitamin KSpinach (Raw) higher

Blueberries

102 µg85% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 102 µg in Blueberries (+6,195 µg, +6103%).

Folate (DFE)Spinach (Raw) higher

Blueberries

32 µg8% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 32 µg in Blueberries (+2,498 µg, +7916%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Blueberries

0.19 mg16% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.19 mg in Blueberries (+0.82 mg, +423%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Blueberries

0.22 mg17% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.22 mg in Blueberries (+2.2 mg, +1043%).

Niacin (Vitamin B3)Spinach (Raw) higher

Blueberries

2.2 mg14% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 2.2 mg in Blueberries (+7.2 mg, +329%).

Pantothenic Acid (B5)Spinach (Raw) higher

Blueberries

0.65 mg13% DV

Spinach (Raw)

0.85 mg17% DV

Spinach (Raw) provides 0.85 mg vs 0.65 mg in Blueberries (+0.20 mg, +30%).

Vitamin B6Spinach (Raw) higher

Blueberries

0.27 mg16% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.27 mg in Blueberries (+2.3 mg, +830%).

Vitamin B12Similar

Blueberries

0 µg

Spinach (Raw)

0 µg

Both Blueberries and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Blueberries

5.3 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 5.3 mg in Blueberries (+1,025 mg, +19485%).

PotassiumSpinach (Raw) higher

Blueberries

405 mg9% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 405 mg in Blueberries (+6,871 mg, +1697%).

CalciumSpinach (Raw) higher

Blueberries

31.6 mg2% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 31.6 mg in Blueberries (+1,259 mg, +3990%).

IronSpinach (Raw) higher

Blueberries

1.5 mg8% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 1.5 mg in Blueberries (+33.9 mg, +2299%).

MagnesiumSpinach (Raw) higher

Blueberries

31.6 mg8% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 31.6 mg in Blueberries (+999 mg, +3164%).

PhosphorusSpinach (Raw) higher

Blueberries

63.1 mg5% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 63.1 mg in Blueberries (+576 mg, +912%).

ZincSpinach (Raw) higher

Blueberries

0.84 mg8% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 0.84 mg in Blueberries (+6.1 mg, +721%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Blueberries

0.15 g1% DV

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.15 g in Blueberries (+0.67 g, +458%).

Blueberries vs Spinach (Raw)

Blueberries

Spinach (Raw)

Nutritional Takeaways

Comparison Summary