Eggplant vs Spinach: Nutrition, Calories & Protein Compared


Eggplant vs Spinach
Nutrition Facts
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Eggplant vs Spinach 100g Compare
per 100g | Eggplant | Spinach |
---|---|---|
Calories | 24 | 23 |
Carbohydrates | 5.7 g | 3.63 g |
Fat | 0.19 g | 0.39 g |
Dietary fiber | 3.4 g | 2.2 g |
Protein | 1 g | 2.86 g |
Calcium | 9 mg | 99 mg |
Iron | 0.24 mg | 2.71 mg |
Magnessium | 14 mg | 79 mg |
Potassium | 230 mg | 558 mg |
Sodium | 2 mg | 79 mg |
Zink | 0.16 mg | 0.53 mg |
Vitaminium A | 27 µg | 9377 µg |
Vitaminium B1 (Thiamine) | 0.039 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.037 mg | 0.189 mg |
Vitaminium B3 (Niacin) | 0.649 mg | 0.724 mg |
Vitaminium B5 | 0.281 mg | 0.065 mg |
Vitaminium B6 | 0.084 mg | 0.195 mg |
Vitaminium B9 (Folic acid) | 22 mg | 194 mg |
Vitaminium C | 2.2 mg | 28.1 mg |
Vitaminium E | 0.3 mg | 2.03 mg |
Vitaminium K | 3.5 µg | 482.9 µg |
Discovering the Nutritional Gems: Eggplant and Spinach
When it comes to filling our plates with vibrant, nutrient-packed vegetables, eggplant and spinach are two standout choices. Each brings its unique set of benefits to the table, from the deep, rich hues of eggplant to the leafy greens of spinach. But beyond their visual appeal and culinary versatility, how do these vegetables compare nutritionally? Let's dive into the world of eggplant and spinach to discover which one might best suit your dietary needs.
The Nutritional Profile of Eggplant
Eggplant, with its glossy, deep purple skin, is not only a feast for the eyes but also a low-calorie vegetable packed with fibers and nutrients. It contains about 24 calories per 100 grams, making it an excellent choice for those monitoring their calorie intake. Eggplants are rich in dietary fiber (3.4g), which promotes digestive health and can help you feel fuller longer. Despite its low fat content (0.19g), eggplant offers a modest amount of protein (1g) and is loaded with essential nutrients like potassium (230mg) and magnesium (14mg).
Spinach: A Green Powerhouse
Spinach, on the other hand, is a leafy green known for its impressive nutritional profile. It's almost neck-and-neck with eggplant in terms of calories, boasting just 23 calories per 100 grams. However, spinach pulls ahead with its higher protein content (2.86g), making it a favorite among vegetarians and vegans looking to boost their protein intake. Spinach is a treasure trove of vitamins and minerals, offering substantial amounts of vitamin A (9377 IU), vitamin K (482.9µg), and iron (2.71mg). Its high potassium (558mg) and magnesium (79mg) content further contribute to its health benefits.
Comparing Eggplant and Spinach
When placing eggplant and spinach side by side, it's clear that both vegetables are nutritional powerhouses in their own right. While they are similar in calorie content, spinach takes the lead in protein, vitamin, and mineral content. Its high levels of vitamin A, vitamin K, and iron make it an excellent choice for supporting vision, bone health, and energy levels.
Eggplant, with its higher fiber content, can be particularly beneficial for those looking to improve digestive health or maintain a healthy weight. Its lower sodium content (2mg compared to spinach's 79mg) also makes it a great option for individuals monitoring their salt intake.
Both vegetables are versatile and can be incorporated into a variety of dishes, from salads and stews to grilled and baked meals. Whether you choose eggplant for its fiber or spinach for its protein and vitamins, incorporating these vegetables into your diet can contribute to a well-rounded, nutritious meal plan.
Conclusion
In the end, the choice between eggplant and spinach might come down to specific nutritional needs or personal preference. Both offer unique benefits and can play a vital role in a balanced diet. For those looking to increase their protein and vitamin intake, spinach might be the way to go. However, if you're seeking to boost your fiber intake while keeping calories low, eggplant could be your vegetable of choice. Whichever you choose, you'll be adding a wealth of nutrients and flavors to your meals.
Remember, a varied diet rich in vegetables of all kinds is key to achieving and maintaining good health. So why not enjoy both eggplant and spinach? Experiment with recipes that incorporate both of these nutritional gems for the ultimate health boost.
Eggplant 100g
24kcalCalories source
- 80% CARBS.
- 14% PROTEIN
- 6% FAT
Spinach 100g
23kcalCalories source
- 49% CARBS
- 39% PROTEIN
- 12% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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