Eggplant (Raw)vsSpinach (Raw)
Eggplant (Raw) has 25 calories and 0.98g 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 Eggplant (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.
Spinach (Raw) delivers 28.1mg 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.
Spinach (Raw) edges ahead overall with less sugar, more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Eggplant | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 23kcal1% | +2.0kcal |
| Protein | 0.98g2% | 2.9g6% | <0.1g |
| Total Fat | 0.18g0% | 0.39g1% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 5.9g2% | 3.6g1% | +2.3g |
| Dietary Fiber | 3.0g11% | 2.2g8% | +0.80g |
| Sugars | 3.5g | 0.42g | +3.1g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 469mcg52% | <0.1mcg |
| Vitamin C | 2.2mg2% | 28mg31% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.30mg2% | 2.0mg14% | <0.1mg |
| Vitamin K | 3.5mcg3% | 483mcg403% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | 0.20mg11% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 22mcg6% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 0.65mg4% | 0.72mg5% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 79mg3% | <0.1mg |
| Calcium | 9.0mg1% | 99mg8% | <0.1mg |
| Iron | 0.23mg1% | 2.7mg15% | <0.1mg |
| Potassium | 229mg5% | 558mg12% | <0.1mg |
| Phosphorus | 24mg2% | 49mg4% | <0.1mg |
| Magnesium | 14mg3% | 79mg19% | <0.1mg |
| Zinc | 0.16mg1% | 0.53mg5% | <0.1mg |
| Copper | <0.1mg9% | 0.13mg14% | <0.1mg |
| Manganese | 0.23mg10% | 0.90mg39% | <0.1mg |
| Selenium | 0.30mcg1% | 1.0mcg2% | <0.1mcg |
🔬Nutritional Analysis
Calories: Spinach (Raw) is moderately lower in calories than Eggplant (Raw), containing 23 kcal compared to 25 kcal per 100g (9% fewer calories).
Protein: Spinach (Raw) provides more protein with 2.86g versus 0.98g per 100g. In terms of protein-to-calorie efficiency, Spinach (Raw) offers better value for building and maintaining muscle.
Fat: Eggplant (Raw) is the leaner option with 0.18g of total fat per 100g compared to 0.39g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach (Raw): 469mcg vs 1mcg), Vitamin K (Spinach (Raw): 483mcg vs 3.5mcg), Vitamin C (Spinach (Raw): 28.1mg vs 2.2mg).
Key Minerals: Notable mineral differences include Sodium (Spinach (Raw): 79mg vs 2mg), Iron (Spinach (Raw): 2.71mg vs 0.23mg), Calcium (Spinach (Raw): 99mg vs 9mg).
Diet Suitability: Spinach (Raw) fits 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, Eggplant (Raw) or Spinach (Raw)?
- Spinach (Raw) has more protein with 2.86g per 100g compared to 0.98g for Eggplant (Raw).
- Which is lower in calories, Eggplant (Raw) or Spinach (Raw)?
- Spinach (Raw) is lower in calories with 23 kcal per 100g versus 25 kcal.
- Is Eggplant (Raw) or Spinach (Raw) healthier?
- It depends on your goals. Eggplant (Raw) has 25 calories and 0.98g 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, Eggplant (Raw) or Spinach (Raw)?
- Eggplant (Raw) is leaner with 0.18g of fat per 100g compared to 0.39g.
- Which has more fiber, Eggplant (Raw) or Spinach (Raw)?
- Eggplant (Raw) has more fiber with 3g per 100g compared to 2.2g.