Cauliflower vs Spinach (Raw)
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Cauliflower | Spinach (Raw) |
|---|---|---|
| Calories | 25kcal | 23kcal |
| Protein | 1.9g | 2.9g |
| Carbs | 5g | 3.6g |
| Fat | 0.3g | 0.4g |
| Fiber | 2g | 2.2g |
| Sugar | 1.9g | 0.4g |
| Sodium | 30mg | 79mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Spinach (Raw) has 2 fewer calories per 100g than Cauliflower (9% less).
- Spinach (Raw) delivers more protein (2.9g vs 1.9g per 100g).
- Spinach (Raw) has more fiber (2.2g vs 2g).
- Cauliflower contains less fat (0.3g vs 0.4g).
- Spinach (Raw) has less sugar (0.4g vs 1.9g).
Cauliflower
Cauliflower is part of the cruciferous family, sharing the glucosinolate compounds — including sulforaphane — that have been studied for cancer-protective effects. At 25 kcal per 100g, it's an excellent low-carb stand-in for rice, mashed potatoes, or pizza crust.
View Cauliflower nutrition →Spinach (Raw)
Spinach is a nutritional powerhouse, exceptionally rich in vitamin K, vitamin A (as beta-carotene), vitamin C, folate, and iron. It contains powerful antioxidants including lutein and zeaxanthin for eye health. At only 23 calories per 100g, spinach is one of the most nutrient-dense foods per calorie.
View Spinach (Raw) nutrition →Track Cauliflower & Spinach (Raw) in Kairo
Scan your food with AI and automatically track calories and macros. No manual entry needed.
Try Kairo for free