Quick Summary
When to Choose Spinach
Choose Spinach for more vitamin K (483µg vs 51µg), more vitamin A (469µg vs 60µg), and more vitamin C (28mg vs 6.7mg) per 100g.
When to Choose Asparagus (Cooked)
Asparagus (Cooked) and Spinach have a broadly similar nutrient profile, so choose Asparagus (Cooked) based on taste, texture, cost or what you have to hand.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Spinach | Asparagus (Cooked) | Winner |
|---|---|---|---|
| Calories | 23 | 22.2 | 🏆 Asparagus (Cooked) |
| Protein | 2.9g | 2.4g | 🏆 Spinach |
| Carbohydrates | 3.6g | 4.1g | |
| Fiber | 2.2g | 1.6g | 🏆 Spinach |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Spinach has 30% more
Vitamin A
🏆 Spinach has 7.8x more
Vitamin C
🏆 Spinach has 4.2x more
Vitamin K
🏆 Spinach has 9.6x more
Health Benefits Comparison
Spinach Benefits
- Extremely high in vitamin K for bone health
- Rich in iron for oxygen transport
- Abundant antioxidants for cellular protection
- High nitrate content supports cardiovascular health
Asparagus (Cooked) Benefits
- Exceptionally high in folate (67% DV) for cell division
- Rich in vitamin K (91% DV) for blood clotting and bones
- Provides vitamin A (18% DV) for vision and immunity
- Good vitamin C source (13% DV)
- Contains inulin fiber feeding beneficial gut bacteria
Practical Considerations
💰 Cost
Spinach: Moderate
Asparagus (Cooked): Moderate
🕒 Preparation
Spinach: Easy
Asparagus (Cooked): Easy
📦 Storage
Spinach: Refrigerate
Asparagus (Cooked): Refrigerate
🍽️ Versatility
Spinach: Very versatile
Asparagus (Cooked): Very versatile
The Bottom Line
Both Spinach and Asparagus (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Spinach if: Choose Spinach for more vitamin K (483µg vs 51µg), more vitamin A (469µg vs 60µg), and more vitamin C (28mg vs 6.7mg) per 100g.
Choose Asparagus (Cooked) if: Asparagus (Cooked) and Spinach have a broadly similar nutrient profile, so choose Asparagus (Cooked) based on taste, texture, cost or what you have to hand.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Spinach and Asparagus (Cooked) in Nutrivio
Compare how Spinach and Asparagus (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
