Corn Sweet (Raw)vsSpinach (Raw)
Corn Sweet (Raw) has 86 calories and 3.3g protein per 100g. Spinach (Raw) has 23 calories and 2.9g protein per 100g Corn Sweet (Raw) has more protein, Spinach (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Corn Sweet (Raw) vs Spinach (Raw)
Go with Spinach (Raw) at just 23 kcal per 100g — 73% fewer calories.
Spinach (Raw) has both iron (2.7mg) and vitamin C (28.1mg) — vitamin C can boost iron absorption by up to 6x.
Corn Sweet (Raw) with 18.7g of carbs per 100g provides fast-acting energy — great before a workout.
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.
Spinach (Raw) delivers 28.1mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Corn Sweet Yellow | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 86kcal4% | 23kcal1% | +63kcal |
| Protein | 3.3g7% | 2.9g6% | +0.41g |
| Total Fat | 1.4g2% | 0.39g1% | +0.96g |
| Saturated Fat | 0.33g2% | <0.1g0% | +0.26g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 19g7% | 3.6g1% | +15g |
| Dietary Fiber | 2.0g7% | 2.2g8% | <0.1g |
| Sugars | 6.3g | 0.42g | +5.8g |
| ✨Vitamins | |||
| Vitamin A | 9.0mcg1% | 469mcg52% | <0.1mcg |
| Vitamin C | 6.8mg8% | 28mg31% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 2.0mg14% | <0.1mg |
| Vitamin K | 0.30mcg0% | 483mcg403% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | 0.20mg11% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 42mcg11% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | 0.15mg13% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | <0.1mg4% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 1.8mg11% | 0.72mg5% | +1.0mg |
| 🔶Minerals | |||
| Sodium | 15mg1% | 79mg3% | <0.1mg |
| Calcium | 2.0mg0% | 99mg8% | <0.1mg |
| Iron | 0.52mg3% | 2.7mg15% | <0.1mg |
| Potassium | 270mg6% | 558mg12% | <0.1mg |
| Phosphorus | 89mg7% | 49mg4% | +40mg |
| Magnesium | 37mg9% | 79mg19% | <0.1mg |
| Zinc | 0.46mg4% | 0.53mg5% | <0.1mg |
| Copper | <0.1mg6% | 0.13mg14% | <0.1mg |
| Manganese | 0.16mg7% | 0.90mg39% | <0.1mg |
| Selenium | 0.60mcg1% | 1.0mcg2% | <0.1mcg |
🔬Nutritional Analysis
Calories: Spinach (Raw) is significantly lower in calories at just 23 kcal per 100g compared to 86 kcal for Corn Sweet (Raw) — that's 274% fewer calories, making Spinach (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Corn Sweet (Raw) providing 3.27g and Spinach (Raw) providing 2.86g per 100g.
Fat: Spinach (Raw) is the leaner option with 0.39g of total fat per 100g compared to 1.35g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Spinach (Raw): 483mcg vs 0.3mcg), Vitamin A (Spinach (Raw): 469mcg vs 9mcg), Vitamin E (Spinach (Raw): 2.03mg vs 0.07mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Calcium (Spinach (Raw): 99mg vs 2mg), Manganese (Spinach (Raw): 0.897mg vs 0.163mg), Iron (Spinach (Raw): 2.71mg vs 0.52mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Spinach (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Corn Sweet
❓Frequently Asked Questions
- Which has more protein, Corn Sweet (Raw) or Spinach (Raw)?
- Corn Sweet (Raw) has more protein with 3.27g per 100g compared to 2.86g for Spinach (Raw).
- Which is lower in calories, Corn Sweet (Raw) or Spinach (Raw)?
- Spinach (Raw) is lower in calories with 23 kcal per 100g versus 86 kcal.
- Is Corn Sweet (Raw) or Spinach (Raw) healthier?
- It depends on your goals. Corn Sweet (Raw) has 86 calories and 3.27g 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, Corn Sweet (Raw) or Spinach (Raw)?
- Spinach (Raw) is leaner with 0.39g of fat per 100g compared to 1.35g.
- Which has more fiber, Corn Sweet (Raw) or Spinach (Raw)?
- Spinach (Raw) has more fiber with 2.2g per 100g compared to 2g.