Side-by-Side Comparison

Whole Egg (Cooked / Boiled) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Boiled egg cleanly sliced in half showing rich golden yolk

eggs

Whole Egg (Cooked / Boiled)

155Calories

12.6Protein

0.0Fiber

0.0Vit 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

-85%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 155 kcal, 132 kcal less).

Higher Protein

+340%

Whole Egg (Cooked / Boiled)

Whole Egg (Cooked / Boiled) provides 12.6 g vs 2.9 g in Spinach (Raw) (+9.7 g, +340%).

Higher Dietary Fiber

Spinach (Raw)

Spinach (Raw) provides 2.2 g vs 0 g in Whole Egg (Cooked / Boiled) (+2.2 g).

Higher Vitamin C

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 0 mg in Whole Egg (Cooked / Boiled) (+28.1 mg).

Comparing per 100 g standard edible portion.

Nutrient

Whole Egg (Cooked / Boiled)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

155 kcal8% DV

Spinach (Raw)

23 kcal1% DV

Whole Egg (Cooked / Boiled) provides 155 kcal vs 23 kcal in Spinach (Raw) (+132 kcal, +574%).

ProteinWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

12.6 g25% DV

Spinach (Raw)

2.9 g6% DV

Whole Egg (Cooked / Boiled) provides 12.6 g vs 2.9 g in Spinach (Raw) (+9.7 g, +340%).

CarbohydratesSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

1.1 g

Spinach (Raw)

3.6 g1% DV

Spinach (Raw) provides 3.6 g vs 1.1 g in Whole Egg (Cooked / Boiled) (+2.5 g, +224%).

Dietary FiberSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0 g

Spinach (Raw)

2.2 g8% DV

Spinach (Raw) has higher dietary fiber (2.2 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

10.6 g14% DV

Spinach (Raw)

0.39 g1% DV

Whole Egg (Cooked / Boiled) provides 10.6 g vs 0.39 g in Spinach (Raw) (+10.2 g, +2621%).

Total SugarsWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.1 g2% DV

Spinach (Raw)

0.42 g1% DV

Whole Egg (Cooked / Boiled) provides 1.1 g vs 0.42 g in Spinach (Raw) (+0.70 g, +167%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0 mg

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) has higher vitamin c (28.1 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

149 µg17% DV

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 149 µg in Whole Egg (Cooked / Boiled) (+320 µg, +215%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.2 µg11% DV

Spinach (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin d (2.2 µg vs 0 µg).

Vitamin ESpinach (Raw) higher

Whole Egg (Cooked / Boiled)

1.0 mg7% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 1.0 mg in Whole Egg (Cooked / Boiled) (+1.00 mg, +97%).

Vitamin KSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.3 µg

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 0.3 µg in Whole Egg (Cooked / Boiled) (+483 µg, +160867%).

Folate (DFE)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

44 µg11% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 44 µg in Whole Egg (Cooked / Boiled) (+150 µg, +341%).

Thiamin (Vitamin B1)Similar

Whole Egg (Cooked / Boiled)

0.07 mg6% DV

Spinach (Raw)

0.08 mg7% DV

Both Whole Egg (Cooked / Boiled) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.52 mg40% DV

Spinach (Raw)

0.19 mg15% DV

Whole Egg (Cooked / Boiled) provides 0.52 mg vs 0.19 mg in Spinach (Raw) (+0.33 mg, +173%).

Niacin (Vitamin B3)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.06 mg

Spinach (Raw)

0.72 mg5% DV

Spinach (Raw) provides 0.72 mg vs 0.06 mg in Whole Egg (Cooked / Boiled) (+0.66 mg, +1031%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.4 mg28% DV

Spinach (Raw)

0.07 mg1% DV

Whole Egg (Cooked / Boiled) provides 1.4 mg vs 0.07 mg in Spinach (Raw) (+1.3 mg, +2054%).

Vitamin B6Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.12 mg7% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.12 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.1 µg46% DV

Spinach (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin b12 (1.1 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

124 mg5% DV

Spinach (Raw)

79.0 mg3% DV

Whole Egg (Cooked / Boiled) provides 124 mg vs 79.0 mg in Spinach (Raw) (+45.0 mg, +57%).

PotassiumSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

126 mg3% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 126 mg in Whole Egg (Cooked / Boiled) (+432 mg, +343%).

CalciumSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

50.0 mg4% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 50.0 mg in Whole Egg (Cooked / Boiled) (+49.0 mg, +98%).

IronSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

1.2 mg7% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 1.2 mg in Whole Egg (Cooked / Boiled) (+1.5 mg, +128%).

MagnesiumSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

10.0 mg2% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 10.0 mg in Whole Egg (Cooked / Boiled) (+69.0 mg, +690%).

PhosphorusWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

172 mg14% DV

Spinach (Raw)

49.0 mg4% DV

Whole Egg (Cooked / Boiled) provides 172 mg vs 49.0 mg in Spinach (Raw) (+123 mg, +251%).

ZincWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.1 mg10% DV

Spinach (Raw)

0.53 mg5% DV

Whole Egg (Cooked / Boiled) provides 1.1 mg vs 0.53 mg in Spinach (Raw) (+0.52 mg, +98%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

3.3 g16% DV

Spinach (Raw)

0.06 g

Whole Egg (Cooked / Boiled) provides 3.3 g vs 0.06 g in Spinach (Raw) (+3.2 g, +5090%).

Nutrient

Whole Egg (Cooked / Boiled)50 g (1 large egg (50 g))

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

Macronutrients6 nutrients

Calories (Energy)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

78 kcal4% DV

Spinach (Raw)

7 kcal

Whole Egg (Cooked / Boiled) provides 78 kcal vs 7 kcal in Spinach (Raw) (+71 kcal, +1023%).

ProteinWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

6.3 g13% DV

Spinach (Raw)

0.86 g2% DV

Whole Egg (Cooked / Boiled) provides 6.3 g vs 0.86 g in Spinach (Raw) (+5.4 g, +633%).

CarbohydratesSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.56 g

Spinach (Raw)

1.1 g

Spinach (Raw) provides 1.1 g vs 0.56 g in Whole Egg (Cooked / Boiled) (+0.53 g, +94%).

Dietary FiberSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0 g

Spinach (Raw)

0.66 g2% DV

Spinach (Raw) has higher dietary fiber (0.66 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

5.3 g7% DV

Spinach (Raw)

0.12 g

Whole Egg (Cooked / Boiled) provides 5.3 g vs 0.12 g in Spinach (Raw) (+5.2 g, +4434%).

Total SugarsWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.56 g1% DV

Spinach (Raw)

0.13 g

Whole Egg (Cooked / Boiled) provides 0.56 g vs 0.13 g in Spinach (Raw) (+0.43 g, +344%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0 mg

Spinach (Raw)

8.4 mg9% DV

Spinach (Raw) has higher vitamin c (8.4 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

75 µg8% DV

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 75 µg in Whole Egg (Cooked / Boiled) (+66 µg, +89%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.1 µg6% DV

Spinach (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin d (1.1 µg vs 0 µg).

Vitamin ESpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.52 mg3% DV

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.52 mg in Whole Egg (Cooked / Boiled) (+0.09 mg, +18%).

Vitamin KSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.2 µg

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 0.2 µg in Whole Egg (Cooked / Boiled) (+145 µg, +96480%).

Folate (DFE)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

22 µg6% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 22 µg in Whole Egg (Cooked / Boiled) (+36 µg, +165%).

Thiamin (Vitamin B1)Similar

Whole Egg (Cooked / Boiled)

0.03 mg3% DV

Spinach (Raw)

0.02 mg2% DV

Both Whole Egg (Cooked / Boiled) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.26 mg20% DV

Spinach (Raw)

0.06 mg4% DV

Whole Egg (Cooked / Boiled) provides 0.26 mg vs 0.06 mg in Spinach (Raw) (+0.20 mg, +355%).

Niacin (Vitamin B3)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.03 mg

Spinach (Raw)

0.22 mg1% DV

Spinach (Raw) provides 0.22 mg vs 0.03 mg in Whole Egg (Cooked / Boiled) (+0.19 mg, +579%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.70 mg14% DV

Spinach (Raw)

0.02 mg

Whole Egg (Cooked / Boiled) provides 0.70 mg vs 0.02 mg in Spinach (Raw) (+0.68 mg, +3490%).

Vitamin B6Similar

Whole Egg (Cooked / Boiled)

0.06 mg4% DV

Spinach (Raw)

0.06 mg3% DV

Both Whole Egg (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.6 µg23% DV

Spinach (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin b12 (0.6 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

62.0 mg3% DV

Spinach (Raw)

23.7 mg1% DV

Whole Egg (Cooked / Boiled) provides 62.0 mg vs 23.7 mg in Spinach (Raw) (+38.3 mg, +162%).

PotassiumSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

63.0 mg1% DV

Spinach (Raw)

167 mg4% DV

Spinach (Raw) provides 167 mg vs 63.0 mg in Whole Egg (Cooked / Boiled) (+104 mg, +166%).

CalciumSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

25.0 mg2% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 25.0 mg in Whole Egg (Cooked / Boiled) (+4.7 mg, +19%).

IronSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.60 mg3% DV

Spinach (Raw)

0.81 mg5% DV

Spinach (Raw) provides 0.81 mg vs 0.60 mg in Whole Egg (Cooked / Boiled) (+0.22 mg, +37%).

MagnesiumSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

5.0 mg1% DV

Spinach (Raw)

23.7 mg6% DV

Spinach (Raw) provides 23.7 mg vs 5.0 mg in Whole Egg (Cooked / Boiled) (+18.7 mg, +374%).

PhosphorusWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

86.0 mg7% DV

Spinach (Raw)

14.7 mg1% DV

Whole Egg (Cooked / Boiled) provides 86.0 mg vs 14.7 mg in Spinach (Raw) (+71.3 mg, +485%).

ZincWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.53 mg5% DV

Spinach (Raw)

0.16 mg1% DV

Whole Egg (Cooked / Boiled) provides 0.53 mg vs 0.16 mg in Spinach (Raw) (+0.37 mg, +230%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.6 g8% DV

Spinach (Raw)

0.02 g

Whole Egg (Cooked / Boiled) provides 1.6 g vs 0.02 g in Spinach (Raw) (+1.6 g, +8551%).

Nutrient

Whole Egg (Cooked / Boiled)Amount per 100 kcal (65 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Whole Egg (Cooked / Boiled)

101 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Whole Egg (Cooked / Boiled) and Spinach (Raw) provide similar amounts of calories (energy) (101 kcal).

ProteinSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

8.2 g16% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 8.2 g in Whole Egg (Cooked / Boiled) (+4.3 g, +52%).

CarbohydratesSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.73 g

Spinach (Raw)

15.8 g6% DV

Spinach (Raw) provides 15.8 g vs 0.73 g in Whole Egg (Cooked / Boiled) (+15.1 g, +2069%).

Dietary FiberSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0 g

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) has higher dietary fiber (9.6 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

6.9 g9% DV

Spinach (Raw)

1.7 g2% DV

Whole Egg (Cooked / Boiled) provides 6.9 g vs 1.7 g in Spinach (Raw) (+5.2 g, +307%).

Total SugarsSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.73 g1% DV

Spinach (Raw)

1.8 g4% DV

Spinach (Raw) provides 1.8 g vs 0.73 g in Whole Egg (Cooked / Boiled) (+1.1 g, +151%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0 mg

Spinach (Raw)

122 mg136% DV

Spinach (Raw) has higher vitamin c (122 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

97 µg11% DV

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 97 µg in Whole Egg (Cooked / Boiled) (+1,943 µg, +2007%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.4 µg7% DV

Spinach (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin d (1.4 µg vs 0 µg).

Vitamin ESpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.67 mg4% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.67 mg in Whole Egg (Cooked / Boiled) (+8.2 mg, +1219%).

Vitamin KSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.2 µg

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 0.2 µg in Whole Egg (Cooked / Boiled) (+2,100 µg, +1077138%).

Folate (DFE)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

29 µg7% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 29 µg in Whole Egg (Cooked / Boiled) (+815 µg, +2851%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.04 mg4% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.04 mg in Whole Egg (Cooked / Boiled) (+0.30 mg, +691%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.34 mg26% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.34 mg in Whole Egg (Cooked / Boiled) (+0.49 mg, +145%).

Niacin (Vitamin B3)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.04 mg

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.04 mg in Whole Egg (Cooked / Boiled) (+3.1 mg, +7471%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.91 mg18% DV

Spinach (Raw)

0.28 mg6% DV

Whole Egg (Cooked / Boiled) provides 0.91 mg vs 0.28 mg in Spinach (Raw) (+0.63 mg, +222%).

Vitamin B6Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.08 mg5% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.08 mg in Whole Egg (Cooked / Boiled) (+0.77 mg, +979%).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.7 µg30% DV

Spinach (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin b12 (0.7 µg vs 0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

80.6 mg4% DV

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 80.6 mg in Whole Egg (Cooked / Boiled) (+263 mg, +326%).

PotassiumSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

81.9 mg2% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 81.9 mg in Whole Egg (Cooked / Boiled) (+2,345 mg, +2864%).

CalciumSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

32.5 mg3% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 32.5 mg in Whole Egg (Cooked / Boiled) (+398 mg, +1225%).

IronSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.77 mg4% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 0.77 mg in Whole Egg (Cooked / Boiled) (+11.0 mg, +1424%).

MagnesiumSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

6.5 mg2% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 6.5 mg in Whole Egg (Cooked / Boiled) (+337 mg, +5187%).

PhosphorusSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

112 mg9% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 112 mg in Whole Egg (Cooked / Boiled) (+101 mg, +91%).

ZincSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.68 mg6% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.68 mg in Whole Egg (Cooked / Boiled) (+1.6 mg, +238%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.1 g11% DV

Spinach (Raw)

0.27 g1% DV

Whole Egg (Cooked / Boiled) provides 2.1 g vs 0.27 g in Spinach (Raw) (+1.9 g, +676%).

Nutrient

Whole Egg (Cooked / Boiled)Normalized to 300 kcal (194 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Whole Egg (Cooked / Boiled)

301 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Whole Egg (Cooked / Boiled) and Spinach (Raw) provide similar amounts of calories (energy) (301 kcal).

ProteinSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

24.4 g49% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 24.4 g in Whole Egg (Cooked / Boiled) (+12.9 g, +53%).

CarbohydratesSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

2.2 g1% DV

Spinach (Raw)

47.3 g17% DV

Spinach (Raw) provides 47.3 g vs 2.2 g in Whole Egg (Cooked / Boiled) (+45.2 g, +2079%).

Dietary FiberSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0 g

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) has higher dietary fiber (28.7 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

20.6 g26% DV

Spinach (Raw)

5.1 g7% DV

Whole Egg (Cooked / Boiled) provides 20.6 g vs 5.1 g in Spinach (Raw) (+15.5 g, +305%).

Total SugarsSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

2.2 g4% DV

Spinach (Raw)

5.5 g11% DV

Spinach (Raw) provides 5.5 g vs 2.2 g in Whole Egg (Cooked / Boiled) (+3.3 g, +152%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0 mg

Spinach (Raw)

366 mg407% DV

Spinach (Raw) has higher vitamin c (366 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

289 µg32% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 289 µg in Whole Egg (Cooked / Boiled) (+5,827 µg, +2016%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

4.3 µg21% DV

Spinach (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin d (4.3 µg vs 0 µg).

Vitamin ESpinach (Raw) higher

Whole Egg (Cooked / Boiled)

2.0 mg13% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 2.0 mg in Whole Egg (Cooked / Boiled) (+24.5 mg, +1225%).

Vitamin KSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.6 µg

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 0.6 µg in Whole Egg (Cooked / Boiled) (+6,296 µg, +1081862%).

Folate (DFE)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

85 µg21% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 85 µg in Whole Egg (Cooked / Boiled) (+2,444 µg, +2864%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.13 mg11% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.13 mg in Whole Egg (Cooked / Boiled) (+0.89 mg, +694%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

1.0 mg77% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 1.0 mg in Whole Egg (Cooked / Boiled) (+1.5 mg, +146%).

Niacin (Vitamin B3)Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.12 mg1% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 0.12 mg in Whole Egg (Cooked / Boiled) (+9.3 mg, +7504%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.7 mg54% DV

Spinach (Raw)

0.85 mg17% DV

Whole Egg (Cooked / Boiled) provides 2.7 mg vs 0.85 mg in Spinach (Raw) (+1.9 mg, +220%).

Vitamin B6Spinach (Raw) higher

Whole Egg (Cooked / Boiled)

0.23 mg14% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.23 mg in Whole Egg (Cooked / Boiled) (+2.3 mg, +983%).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.2 µg90% DV

Spinach (Raw)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin b12 (2.2 µg vs 0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

241 mg10% DV

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 241 mg in Whole Egg (Cooked / Boiled) (+790 mg, +328%).

PotassiumSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

244 mg5% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 244 mg in Whole Egg (Cooked / Boiled) (+7,032 mg, +2877%).

CalciumSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

97.0 mg7% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 97.0 mg in Whole Egg (Cooked / Boiled) (+1,194 mg, +1231%).

IronSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

2.3 mg13% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 2.3 mg in Whole Egg (Cooked / Boiled) (+33.0 mg, +1431%).

MagnesiumSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

19.4 mg5% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 19.4 mg in Whole Egg (Cooked / Boiled) (+1,011 mg, +5210%).

PhosphorusSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

334 mg27% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 334 mg in Whole Egg (Cooked / Boiled) (+305 mg, +91%).

ZincSpinach (Raw) higher

Whole Egg (Cooked / Boiled)

2.0 mg19% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 2.0 mg in Whole Egg (Cooked / Boiled) (+4.9 mg, +239%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

6.3 g32% DV

Spinach (Raw)

0.82 g4% DV

Whole Egg (Cooked / Boiled) provides 6.3 g vs 0.82 g in Spinach (Raw) (+5.5 g, +672%).

Whole Egg (Cooked / Boiled) vs Spinach (Raw)

Whole Egg (Cooked / Boiled)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary