Chicken vs. Spinach

Nutrition comparison of Cooked Chicken and Spinach


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

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

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

  • Both spinach and chicken are high in potassium.
  • Chicken has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, spinach contains more folate.
  • Chicken is an excellent source of protein.
  • For omega-3 fatty acids, chicken has more dha and dpa than spinach.
  • Spinach has 48.3 times less saturated fat than chicken.
  • Spinach has signficantly less cholesterol than chicken.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of chicken 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: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Chicken src
Image of Spinach src

Calories and Carbs

calories

Chicken is high in calories and spinach has 88% less calories than chicken - spinach has 23 calories per 100 grams and chicken has 189 calories.

For macronutrient ratios, chicken is heavier in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Chicken has a macronutrient ratio of 49:0:52 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chicken Spinach
Protein 49% 40%
Carbohydrates ~ 49%
Fat 52% 10%
Alcohol ~ ~

carbohydrates

Both spinach and chicken are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and chicken does not contain significant amounts.

dietary fiber

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

sugar

Spinach and chicken contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and chicken does not contain significant amounts.

Protein

protein

Chicken is an excellent source of protein and it has 714% more protein than spinach - spinach has 2.9g of protein per 100 grams and chicken has 23.3g of protein.

Fat

saturated fat

Spinach has 48.3 times less saturated fat than chicken - spinach has 0.06g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.

trans fat

Both chicken and spinach are low in trans fat - chicken has 0.09g of trans fat per 100 grams and spinach does not contain significant amounts.

cholesterol

Spinach has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and spinach does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Spinach has 421% more Vitamin E than chicken - spinach has 2mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 228 times more Vitamin K than chicken - spinach has 482.9ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.

The B Vitamins

Chicken has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, spinach contains more folate. Both chicken and spinach contain significant amounts of thiamin and riboflavin.

Chicken Spinach
Thiamin 0.121 MG 0.078 MG
Riboflavin 0.302 MG 0.189 MG
Niacin 7.107 MG 0.724 MG
Pantothenic acid 1.327 MG 0.065 MG
Vitamin B6 0.538 MG 0.195 MG
Folate 2 UG 194 UG
Vitamin B12 0.51 UG ~

Minerals

calcium

Spinach is an excellent source of calcium and it has 11 times more calcium than chicken - spinach has 99mg of calcium per 100 grams and chicken has 8mg of calcium.

iron

Spinach is a great source of iron and it has 191% more iron than chicken - spinach has 2.7mg of iron per 100 grams and chicken has 0.93mg of iron.

potassium

Both spinach and chicken are high in potassium. Chicken has 21% more potassium than spinach - spinach has 558mg of potassium per 100 grams and chicken has 677mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken has more DHA and DPA than spinach per 100 grams. Both chicken and spinach contain significant amounts of alpha linoleic acid (ALA).

Chicken Spinach
alpha linoleic acid 0.1 G 0.138 G
DHA 0.031 G ~
EPA 0.008 G ~
DPA 0.016 G ~
Total 0.155 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, chicken has more linoleic acid than spinach per 100 grams.

Chicken Spinach
other omega 6 0.02 G ~
linoleic acid 1.818 G 0.026 G
Total 1.838 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.

Note: The specific food items compared are: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Spinach (Spinach, raw) .

Cooked Chicken g

()
Daily Values (%)

Spinach g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food