Egg White vs. Spinach

Nutrition comparison of Egg White and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg white versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg white and spinach:

  • Egg white is a great source of protein.
  • Spinach has 56% less calories than egg white.
  • Spinach has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
Detailed nutritional comparison of egg white and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Spinach src

Calories and Carbs

calories

Spinach has 56% less calories than egg white - spinach has 23 calories per 100 grams and egg white has 52 calories.

Egg White Spinach
Protein 91% 40%
Carbohydrates 6% 49%
Fat 3% 10%
Alcohol ~ ~

carbohydrates

Both spinach and egg white are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has more dietary fiber than egg white - spinach has 2.2g of dietary fiber per 100 grams and egg white does not contain significant amounts.

sugar

Spinach and egg white contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and egg white has 0.71g of sugar.

Protein

protein

Egg white is a great source of protein and it has 281% more protein than spinach - spinach has 2.9g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Both spinach and egg white are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has more Vitamin C than egg white - spinach has 28.1mg of Vitamin C per 100 grams and egg white does not contain significant amounts.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than egg white - spinach has 469ug of Vitamin A per 100 grams and egg white does not contain significant amounts.

Vitamin E

Spinach has more Vitamin E than egg white - spinach has 2mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

Vitamin K

Spinach is an excellent source of Vitamin K and it has more Vitamin K than egg white - spinach has 482.9ug of Vitamin K per 100 grams and egg white does not contain significant amounts.

The B Vitamins

Spinach has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.

Egg White Spinach
Thiamin 0.004 MG 0.078 MG
Riboflavin 0.439 MG 0.189 MG
Niacin 0.105 MG 0.724 MG
Pantothenic acid 0.19 MG 0.065 MG
Vitamin B6 0.005 MG 0.195 MG
Folate 4 UG 194 UG
Vitamin B12 0.09 UG ~

Minerals

calcium

Spinach is an excellent source of calcium and it has 13 times more calcium than egg white - spinach has 99mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Spinach is a great source of iron and it has 32 times more iron than egg white - spinach has 2.7mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Spinach is an excellent source of potassium and it has 242% more potassium than egg white - spinach has 558mg of potassium per 100 grams and egg white has 163mg of potassium.




Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Spinach (Spinach, raw) .

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FAQ

Does spinach or egg white contain more calories in 100 grams?
Spinach has 60% less calories than egg white - spinach has 23 calories in 100g and egg white has 52 calories.

Is spinach or egg white better for protein?
Egg white is a great source of protein and it has 280% more protein than spinach - spinach has 2.9g of protein per 100 grams and egg white has 10.9g of protein.

Does spinach or egg white have more carbohydrates?
By weight, both spinach and egg white are low in carbohydrates - spinach has 3.6g of carbs for 100g and egg white has 0.73g of carbohydrates.

Does spinach or egg white contain more calcium?
Spinach is a rich source of calcium and it has 13 times more calcium than egg white - spinach has 99mg of calcium in 100 grams and egg white has 7mg of calcium.

Does spinach or egg white contain more potassium?
Spinach is a rich source of potassium and it has 240% more potassium than egg white - spinach has 558mg of potassium in 100 grams and egg white has 163mg of potassium.