Eggplant vs. Spinach
Nutrition comparison of Eggplant and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
eggplant
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in eggplant and spinach:
- Both spinach and eggplant are high in dietary fiber and potassium.
- Spinach has more riboflavin, Vitamin B6 and folate, however, eggplant contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Eggplant (Eggplant, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and eggplant contain similar amounts of calories - spinach has 23 calories per 100 grams and eggplant has 25 calories.
| Eggplant | Spinach | |
|---|---|---|
| Protein | 14% | 40% |
| Carbohydrates | 82% | 49% |
| Fat | 4% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and eggplant contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and eggplant has 5.9g of carbohydrates.
dietary fiber
Both spinach and eggplant are high in dietary fiber. Eggplant has 36% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and eggplant has 3g of dietary fiber.
sugar
Spinach and eggplant contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and eggplant has 3.5g of sugar.
Protein
protein
Spinach has 192% more protein than eggplant - spinach has 2.9g of protein per 100 grams and eggplant has 0.98g of protein.
Fat
saturated fat
Both spinach and eggplant are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and eggplant has 0.03g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 11 times more Vitamin C than eggplant - spinach has 28.1mg of Vitamin C per 100 grams and eggplant has 2.2mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 468 times more Vitamin A than eggplant - spinach has 469ug of Vitamin A per 100 grams and eggplant has 1ug of Vitamin A.
Vitamin E
Spinach has 577% more Vitamin E than eggplant - spinach has 2mg of Vitamin E per 100 grams and eggplant has 0.3mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 136 times more Vitamin K than eggplant - spinach has 482.9ug of Vitamin K per 100 grams and eggplant has 3.5ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin, Vitamin B6 and folate, however, eggplant contains more pantothenic acid. Both eggplant and spinach contain significant amounts of thiamin and niacin.
| Eggplant | Spinach | |
|---|---|---|
| Thiamin | 0.039 MG | 0.078 MG |
| Riboflavin | 0.037 MG | 0.189 MG |
| Niacin | 0.649 MG | 0.724 MG |
| Pantothenic acid | 0.281 MG | 0.065 MG |
| Vitamin B6 | 0.084 MG | 0.195 MG |
| Folate | 22 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 1000% more calcium than eggplant - spinach has 99mg of calcium per 100 grams and eggplant has 9mg of calcium.
iron
Spinach is a great source of iron and it has 10 times more iron than eggplant - spinach has 2.7mg of iron per 100 grams and eggplant has 0.23mg of iron.
potassium
Both spinach and eggplant are high in potassium. Spinach has 144% more potassium than eggplant - spinach has 558mg of potassium per 100 grams and eggplant has 229mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Eggplant | Spinach | |
|---|---|---|
| Quercetin | 0.04 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Eggplant | Spinach | |
|---|---|---|
| beta-carotene | 14 UG | 5626 UG |
| lutein + zeaxanthin | 36 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than eggplant per 100 grams.
| Eggplant | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.138 G |
| Total | 0.013 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, eggplant has more linoleic acid than spinach per 100 grams.
| Eggplant | Spinach | |
|---|---|---|
| linoleic acid | 0.063 G | 0.026 G |
| Total | 0.063 G | 0.026 G |
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.
Eggplant g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or eggplant contain more calories in 100 grams?Spinach and eggplant contain similar amounts of calories - spinach has 23 calories in 100g and eggplant has 25 calories.
Is spinach or eggplant better for protein?
Spinach has 190% more protein than eggplant - spinach has 2.9g of protein per 100 grams and eggplant has 0.98g of protein.
Does spinach or eggplant have more carbohydrates?
By weight, spinach and eggplant contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and eggplant has 5.9g of carbohydrates.
Does spinach or eggplant contain more calcium?
Spinach is a rich source of calcium and it has 1000% more calcium than eggplant - spinach has 99mg of calcium in 100 grams and eggplant has 9mg of calcium.
Does spinach or eggplant contain more potassium?
Both spinach and eggplant are high in potassium. Spinach has 140% more potassium than eggplant - spinach has 558mg of potassium in 100 grams and eggplant has 229mg of potassium.