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:
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 | ~ | ~ |
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.
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.
Spinach and eggplant contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and eggplant has 3.5g of sugar.
Spinach has 192% more protein than eggplant - spinach has 2.9g of protein per 100 grams and eggplant has 0.98g of protein.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 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 |
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 |
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 |
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 .
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 | |||