Cauliflower (Raw)vsSpinach (Raw)
Cauliflower (Raw) has 25 calories and 1.9g protein per 100g. Spinach (Raw) has 23 calories and 2.9g protein per 100g Spinach (Raw) has more protein, Spinach (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cauliflower (Raw) vs Spinach (Raw)
Spinach (Raw) has both iron (2.7mg) and vitamin C (28.1mg) — vitamin C can boost iron absorption by up to 6x.
Spinach (Raw) provides 558mg of potassium per 100g — important for muscle function and hydration.
Spinach (Raw) provides 99mg of calcium per 100g — a much better source for bone health.
Cauliflower (Raw) delivers 48.2mg of vitamin C per 100g — great for immune function and skin health.
Spinach (Raw) has 2.7mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cauliflower Raw | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 23kcal1% | +2.0kcal |
| Protein | 1.9g4% | 2.9g6% | <0.1g |
| Total Fat | 0.28g0% | 0.39g1% | <0.1g |
| Saturated Fat | 0.13g1% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 5.0g2% | 3.6g1% | +1.3g |
| Dietary Fiber | 2.0g7% | 2.2g8% | <0.1g |
| Sugars | 1.9g | 0.42g | +1.5g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 469mcg52% | <0.1mcg |
| Vitamin C | 48mg54% | 28mg31% | +20mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg1% | 2.0mg14% | <0.1mg |
| Vitamin K | 16mcg13% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.18mg11% | 0.20mg11% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 57mcg14% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 0.51mg3% | 0.72mg5% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 79mg3% | <0.1mg |
| Calcium | 22mg2% | 99mg8% | <0.1mg |
| Iron | 0.42mg2% | 2.7mg15% | <0.1mg |
| Potassium | 299mg6% | 558mg12% | <0.1mg |
| Phosphorus | 44mg4% | 49mg4% | <0.1mg |
| Magnesium | 15mg4% | 79mg19% | <0.1mg |
| Zinc | 0.27mg2% | 0.53mg5% | <0.1mg |
| Copper | <0.1mg4% | 0.13mg14% | <0.1mg |
| Manganese | 0.15mg7% | 0.90mg39% | <0.1mg |
| Selenium | 0.60mcg1% | 1.0mcg2% | <0.1mcg |
🔬Nutritional Analysis
Calories: Spinach (Raw) is moderately lower in calories than Cauliflower (Raw), containing 23 kcal compared to 25 kcal per 100g (9% fewer calories).
Protein: Both are similar in protein content, with Cauliflower (Raw) providing 1.92g and Spinach (Raw) providing 2.86g per 100g.
Fat: Cauliflower (Raw) is the leaner option with 0.28g of total fat per 100g compared to 0.39g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach (Raw): 469mcg vs 0mcg), Vitamin K (Spinach (Raw): 483mcg vs 15.5mcg), Vitamin E (Spinach (Raw): 2.03mg vs 0.08mg).
Key Minerals: Notable mineral differences include Iron (Spinach (Raw): 2.71mg vs 0.42mg), Manganese (Spinach (Raw): 0.897mg vs 0.155mg), Magnesium (Spinach (Raw): 79mg vs 15mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cauliflower (Raw) or Spinach (Raw)?
- Spinach (Raw) has more protein with 2.86g per 100g compared to 1.92g for Cauliflower (Raw).
- Which is lower in calories, Cauliflower (Raw) or Spinach (Raw)?
- Spinach (Raw) is lower in calories with 23 kcal per 100g versus 25 kcal.
- Is Cauliflower (Raw) or Spinach (Raw) healthier?
- It depends on your goals. Cauliflower (Raw) has 25 calories and 1.92g protein per 100g, while Spinach (Raw) has 23 calories and 2.86g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cauliflower (Raw) or Spinach (Raw)?
- Cauliflower (Raw) is leaner with 0.28g of fat per 100g compared to 0.39g.
- Which has more fiber, Cauliflower (Raw) or Spinach (Raw)?
- Spinach (Raw) has more fiber with 2.2g per 100g compared to 2g.