Food with Nutrition Similar to Spinach


image of spinach

Similar to Spinach

A common and nutrient dense vegetable, spinach is an excellent source of Vitamin C, Vitamin A, calcium and potassium. It is also a good source of dietary fiber, iron and folate. One fl of spinach contains about 1 calories.

Many foods are similar nutritionally to spinach, including cilantro, basil, collard greens and endive. Other similar foods include brussels sprouts.

We compared the key nutrients in spinach (dietary fiber, iron, folate, Vitamin C, Vitamin A, calcium and potassium) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
plants and vegetables: Cilantro, Basil, Collard Greens, Endive, Scallion, Butterhead Lettuce, Parsley, Sage, Watercress, Arugula, Kale, Chives, Oregano, Fennel, Marjoram, Leeks, Romaine Lettuce, Black Pepper, Brussels Sprouts
dairy and eggs: Mayonnaise
The details of the top 20 foods most nutritionally similar to spinach are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to spinach. Cilantro, basil, collard greens, endive and scallion are all high in dietary fiber, iron, folate, Vitamin C, Vitamin A, calcium and or potassium.

Cilantro

image of cilantro

Similarity: > 99%

Cilantro is high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, cilantro contains more pantothenic acid than spinach.

For 100 grams of spinach and cilantro:


Spinach
(3.5 cups)
Cilantro
(6 cups)
2.2
dietary fiber (G)
2.8
2.7
iron (MG)
1.8
194
folate (UG)
62
28
Vitamin C (MG)
27
469
Vitamin A (UG)
337
99
calcium (MG)
67
558
potassium (MG)
521
View More
0.998 | 0.998 | 3.73 Complete Comparison:
Cilantro vs. Spinach


Basil

image of basil

Similarity: > 99%

Basil is high in many of the same nutrients as spinach, including Vitamin C, Vitamin A, calcium, iron and potassium. Also, basil contains more than spinach.

For 100 grams of spinach and basil:


Spinach
(3.5 cups)
Basil
(200 leaves)
2.2
dietary fiber (G)
1.6
2.7
iron (MG)
3.2
194
folate (UG)
68
28
Vitamin C (MG)
18
469
Vitamin A (UG)
264
99
calcium (MG)
177
558
potassium (MG)
295
View More
0.997 | 0.997 | 3.84 Complete Comparison:
Basil vs. Spinach


Collard Greens

image of collard greens

Similarity: > 99%

Collard greens are high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium.

For 100 grams of spinach and collard greens:


Spinach
(3.5 cups)
Collard Greens
(2.75 cups)
2.2
dietary fiber (G)
4
2.7
iron (MG)
0.47
194
folate (UG)
129
28
Vitamin C (MG)
35
469
Vitamin A (UG)
251
99
calcium (MG)
232
558
potassium (MG)
213
View More
0.997 | 0.997 | 3.86 Complete Comparison:
Collard Greens vs. Spinach


Endive

image of endive

Similarity: > 99%

Endive is high in many of the same nutrients as spinach, including dietary fiber, Vitamin A, calcium and potassium. Also, endive contains more pantothenic acid than spinach.

For 100 grams of spinach and endive:


Spinach
(3.5 cups)
Endive
(2 cups)
2.2
dietary fiber (G)
3.1
2.7
iron (MG)
0.83
194
folate (UG)
142
28
Vitamin C (MG)
6.5
469
Vitamin A (UG)
108
99
calcium (MG)
52
558
potassium (MG)
314
View More
0.996 | 0.996 | 2.82 Complete Comparison:
Endive vs. Spinach


Scallion

image of scallion

Similarity: > 95%

Scallion is high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, calcium and potassium.

For 100 grams of spinach and scallion:


Spinach
(3.5 cups)
Scallion
(1 cup)
2.2
dietary fiber (G)
2.6
2.7
iron (MG)
1.5
194
folate (UG)
64
28
Vitamin C (MG)
19
469
Vitamin A (UG)
50
99
calcium (MG)
72
558
potassium (MG)
276
View More
0.994 | 0.994 | 2.47 Complete Comparison:
Scallion vs. Spinach


Butterhead Lettuce

image of butterhead lettuce

Similarity: > 95%

Butterhead lettuce is also high in Vitamin A and potassium.

For 100 grams of spinach and butterhead lettuce:


Spinach
(3.5 cups)
Butterhead Lettuce
(1.75 cup)
2.2
dietary fiber (G)
1.1
2.7
iron (MG)
1.2
194
folate (UG)
73
28
Vitamin C (MG)
3.7
469
Vitamin A (UG)
166
99
calcium (MG)
35
558
potassium (MG)
238
View More
0.993 | 0.993 | 2.23 Complete Comparison:
Butterhead Lettuce vs. Spinach


Parsley

image of parsley

Similarity: > 95%

Parsley is high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, Vitamin A, calcium and iron.

For 100 grams of spinach and parsley:


Spinach
(3.5 cups)
Parsley
(1.75 cup)
2.2
dietary fiber (G)
3.3
2.7
iron (MG)
6.2
194
folate (UG)
152
28
Vitamin C (MG)
133
469
Vitamin A (UG)
421
99
calcium (MG)
138
558
potassium (MG)
554
View More
0.992 | 0.992 | 4.88 Complete Comparison:
Parsley vs. Spinach


Sage

image of sage

Similarity: > 95%

More nutritionally dense than spinach, sage is high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, Vitamin A, calcium and iron. Also, sage contains more protein, Vitamin E and thiamin than spinach.

For 100 grams of spinach and sage:


Spinach
(3.5 cups)
Sage
(143 tsps)
2.2
dietary fiber (G)
40
2.7
iron (MG)
28
194
folate (UG)
274
28
Vitamin C (MG)
32
469
Vitamin A (UG)
295
99
calcium (MG)
1652
558
potassium (MG)
1070
View More
0.99 | 0.99 | 12.5 Complete Comparison:
Sage vs. Spinach


Watercress

image of watercress

Similarity: > 95%

Watercress are high in many of the same nutrients as spinach, including Vitamin C, Vitamin A, calcium and potassium.

For 100 grams of spinach and watercress:


Spinach
(3.5 cups)
Watercress
(3 cups)
2.2
dietary fiber (G)
0.5
2.7
iron (MG)
0.2
194
folate (UG)
9
28
Vitamin C (MG)
43
469
Vitamin A (UG)
160
99
calcium (MG)
120
558
potassium (MG)
330
View More
0.986 | 0.986 | 2.93 Complete Comparison:
Watercress vs. Spinach


Arugula

image of arugula

Similarity: > 95%

Arugula is high in many of the same nutrients as spinach, including Vitamin C, Vitamin A, calcium and potassium.

For 100 grams of spinach and arugula:


Spinach
(3.5 cups)
Arugula
(50 leaves)
2.2
dietary fiber (G)
1.6
2.7
iron (MG)
1.5
194
folate (UG)
97
28
Vitamin C (MG)
15
469
Vitamin A (UG)
119
99
calcium (MG)
160
558
potassium (MG)
369
View More
0.979 | 0.979 | 2.95 Complete Comparison:
Arugula vs. Spinach


Kale

image of kale

Similarity: > 95%

Kale is high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, kale contains more riboflavin than spinach.

For 100 grams of spinach and kale:


Spinach
(3.5 cups)
Kale
(5 cups)
2.2
dietary fiber (G)
4.1
2.7
iron (MG)
1.6
194
folate (UG)
62
28
Vitamin C (MG)
93
469
Vitamin A (UG)
241
99
calcium (MG)
254
558
potassium (MG)
348
View More
0.975 | 0.975 | 4.77 Complete Comparison:
Kale vs. Spinach


Chives

image of chives

Similarity: > 95%

Chives are high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, Vitamin A, calcium and potassium. Also, chives contains more thiamin than spinach.

For 100 grams of spinach and chives:


Spinach
(3.5 cups)
Chives
(33 tbsps)
2.2
dietary fiber (G)
2.5
2.7
iron (MG)
1.6
194
folate (UG)
105
28
Vitamin C (MG)
58
469
Vitamin A (UG)
218
99
calcium (MG)
92
558
potassium (MG)
296
View More
0.97 | 0.97 | 3.79 Complete Comparison:
Chives vs. Spinach


Oregano

image of oregano

Similarity: > 95%

More nutritionally dense than spinach, oregano is high in many of the same nutrients as spinach, including dietary fiber, calcium, iron, potassium and folate. Also, oregano contains more protein, Vitamin E and thiamin than spinach.

For 100 grams of spinach and oregano:


Spinach
(3.5 cups)
Oregano
(100 tsps)
2.2
dietary fiber (G)
43
2.7
iron (MG)
37
194
folate (UG)
237
28
Vitamin C (MG)
2.3
469
Vitamin A (UG)
85
99
calcium (MG)
1597
558
potassium (MG)
1260
View More
0.968 | 0.968 | 11.41 Complete Comparison:
Oregano vs. Spinach


Fennel

image of fennel

Similarity: > 95%

Fennel is also high in dietary fiber, calcium and potassium.

For 100 grams of spinach and fennel:


Spinach
(3.5 cups)
Fennel
(1.25 cup)
2.2
dietary fiber (G)
3.1
2.7
iron (MG)
0.73
194
folate (UG)
27
28
Vitamin C (MG)
12
469
Vitamin A (UG)
48
99
calcium (MG)
49
558
potassium (MG)
414
View More
0.967 | 0.967 | 1.94 Complete Comparison:
Fennel vs. Spinach


Marjoram

image of marjoram

Similarity: > 95%

More nutritionally dense than spinach, marjoram is high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, Vitamin A, calcium and iron. Moreover, marjoram contains more protein, thiamin, riboflavin and niacin than spinach.

For 100 grams of spinach and marjoram:


Spinach
(3.5 cups)
Marjoram
(167 tsps)
2.2
dietary fiber (G)
40
2.7
iron (MG)
83
194
folate (UG)
274
28
Vitamin C (MG)
51
469
Vitamin A (UG)
403
99
calcium (MG)
1990
558
potassium (MG)
1522
View More
0.96 | 0.96 | 12.19 Complete Comparison:
Marjoram vs. Spinach


Leeks

image of leeks

Similarity: > 90%

Leeks are also high in calcium and iron. Also, leeks contains more than spinach.

For 100 grams of spinach and leeks:


Spinach
(3.5 cups)
Leeks
(about 1 cup)
2.2
dietary fiber (G)
1.8
2.7
iron (MG)
2.1
194
folate (UG)
64
28
Vitamin C (MG)
12
469
Vitamin A (UG)
83
99
calcium (MG)
59
558
potassium (MG)
180
View More
0.943 | 0.943 | 2.23 Complete Comparison:
Leeks vs. Spinach


Romaine Lettuce

image of romaine lettuce

Similarity: > 90%

Romaine lettuce is also high in dietary fiber, Vitamin A and potassium.

For 100 grams of spinach and romaine lettuce:


Spinach
(3.5 cups)
Romaine Lettuce
(2.25 cups)
2.2
dietary fiber (G)
2.1
2.7
iron (MG)
0.97
194
folate (UG)
136
28
Vitamin C (MG)
4
469
Vitamin A (UG)
436
99
calcium (MG)
33
558
potassium (MG)
247
View More
0.918 | 0.918 | 2.8 Complete Comparison:
Romaine Lettuce vs. Spinach


Black Pepper

image of black pepper

Similarity: > 90%

Black pepper is high in many of the same nutrients as spinach, including dietary fiber, calcium, iron and potassium. Also, black pepper contains more protein, pantothenic acid and Vitamin B6 than spinach.

For 100 grams of spinach and black pepper:


Spinach
(3.5 cups)
Black Pepper
(43 tsps)
2.2
dietary fiber (G)
25
2.7
iron (MG)
9.7
194
folate (UG)
17
28
Vitamin C (MG)
0
469
Vitamin A (UG)
27
99
calcium (MG)
443
558
potassium (MG)
1329
View More
0.912 | 0.912 | 8.21 Complete Comparison:
Black Pepper vs. Spinach


Brussels Sprouts

image of brussels sprouts

Similarity: > 90%

Brussels sprouts are high in many of the same nutrients as spinach, including dietary fiber, Vitamin C, calcium and potassium.

For 100 grams of spinach and brussels sprouts:


Spinach
(3.5 cups)
Brussels Sprouts
(1.25 cup)
2.2
dietary fiber (G)
3.8
2.7
iron (MG)
1.4
194
folate (UG)
61
28
Vitamin C (MG)
85
469
Vitamin A (UG)
38
99
calcium (MG)
42
558
potassium (MG)
389
View More
0.895 | 0.895 | 3.77 Complete Comparison:
Brussels Sprouts vs. Spinach


dairy and eggs


Mayonnaise

image of mayonnaise

Similarity: > 95%

Mayonnaise contains nutrients similar to spinach, but in smaller amounts overall. Also, mayonnaise contains more trans fat, Vitamin D and Vitamin B12 than spinach.

For 100 grams of spinach and mayonnaise:


Spinach
(3.5 cups)
Mayonnaise
(7 tbsps)
2.2
dietary fiber (G)
0
2.7
iron (MG)
0.21
194
folate (UG)
5
28
Vitamin C (MG)
0
469
Vitamin A (UG)
16
99
calcium (MG)
8
558
potassium (MG)
20
View More
0.986 | 0.986 | 2.87 Complete Comparison:
Mayonnaise vs. Spinach



Other Nutritional Substitutes