Quick Summary
When to Choose Spinach
Choose Spinach for more vitamin C (28mg vs 10mg) per 100g. It is also lower in calories (23 vs 150 per 100g).
When to Choose Dulse
Choose Dulse for more iron (34mg vs 2.7mg), more potassium (3000mg vs 558mg), and more magnesium (238mg vs 79mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Spinach | Dulse | Winner |
|---|---|---|---|
| Calories | 23 | 150 | 🏆 Spinach |
| Protein | 2.9g | 6.3g | 🏆 Dulse |
| Carbohydrates | 3.6g | 0g | |
| Fiber | 2.2g | 0g | 🏆 Spinach |
Key Vitamins & Minerals
Iron
🏆 Dulse has 12.5x more
Magnesium
🏆 Dulse has 3.0x more
Potassium
🏆 Dulse has 5.4x more
Vitamin C
🏆 Spinach has 2.8x 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
Dulse Benefits
- Exceptional iodine content (72mg per 100g) supports thyroid hormone production
- Complete protein with all essential amino acids (6g per 100g dried)
- Rich in iron (34mg per 100g) with vitamin C for enhanced absorption
- High in potassium (3000mg per 100g) supports cardiovascular and muscle function
Practical Considerations
💰 Cost
Spinach: Moderate
Dulse: Moderate
🕒 Preparation
Spinach: Easy
Dulse: Easy
📦 Storage
Spinach: Refrigerate
Dulse: Refrigerate
🍽️ Versatility
Spinach: Very versatile
Dulse: Very versatile
The Bottom Line
Both Spinach and Dulse 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 10mg) per 100g. It is also lower in calories (23 vs 150 per 100g).
Choose Dulse if: Choose Dulse for more iron (34mg vs 2.7mg), more potassium (3000mg vs 558mg), and more magnesium (238mg vs 79mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Spinach and Dulse in Nutrivio
Compare how Spinach and Dulse fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
