Quick Summary
When to Choose Spinach
Choose Spinach for more vitamin C (28mg vs 4.4mg), more magnesium (79mg vs 23mg), and more iron (2.7mg vs 0.8mg) per 100g. It is also lower in calories (23 vs 43 per 100g).
When to Choose Beets (Beetroot)
Beets (Beetroot) and Spinach have a broadly similar nutrient profile, so choose Beets (Beetroot) based on taste, texture, cost or what you have to hand.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Spinach | Beets (Beetroot) | Winner |
|---|---|---|---|
| Calories | 23 | 43.4 | 🏆 Spinach |
| Protein | 2.9g | 0g | 🏆 Spinach |
| Carbohydrates | 3.6g | 9.6g | |
| Fiber | 2.2g | 2.1g | 🏆 Spinach |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Spinach has 2.4x more
Iron
🏆 Spinach has 3.3x more
Magnesium
🏆 Spinach has 3.5x more
Potassium
🏆 Spinach has 72% more
Vitamin C
🏆 Spinach has 6.3x 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
Beets (Beetroot) Benefits
- High in nitrates for blood flow and pressure
- Supports athletic endurance and performance
- Liver detoxification support from betaine
- Rich in folate for cell health
- Anti-inflammatory betalain pigments
Practical Considerations
💰 Cost
Spinach: Moderate
Beets (Beetroot): Moderate
🕒 Preparation
Spinach: Easy
Beets (Beetroot): Easy
📦 Storage
Spinach: Refrigerate
Beets (Beetroot): Refrigerate
🍽️ Versatility
Spinach: Very versatile
Beets (Beetroot): Very versatile
The Bottom Line
Both Spinach and Beets (Beetroot) 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 C (28mg vs 4.4mg), more magnesium (79mg vs 23mg), and more iron (2.7mg vs 0.8mg) per 100g. It is also lower in calories (23 vs 43 per 100g).
Choose Beets (Beetroot) if: Beets (Beetroot) and Spinach have a broadly similar nutrient profile, so choose Beets (Beetroot) 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 Beets (Beetroot) in Nutrivio
Compare how Spinach and Beets (Beetroot) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
