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.
Detailed nutritional comparison of eggplant 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: Eggplant (Eggplant, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Eggplant src
Image of Spinach src

Calories and Carbs

calories

Spinach and eggplant contain similar amounts of calories - spinach has 23 calories per 100 grams and eggplant has 25 calories.

For macronutrient ratios, eggplant is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Eggplant has a macronutrient ratio of 14:80:6 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Eggplant Spinach
Protein 14% 39%
Carbohydrates 80% 49%
Fat 6% 12%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Eggplant or Spinach .

Note: The specific food items compared are: Eggplant (Eggplant, raw) and Spinach (Spinach, raw) .

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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.