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Pumpkin vs Spinach (Raw)
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Pumpkin | Spinach (Raw) |
|---|---|---|
| Calories | 26kcal | 23kcal |
| Protein | 1g | 2.9g |
| Carbs | 6.5g | 3.6g |
| Fat | 0.1g | 0.4g |
| Fiber | 0.5g | 2.2g |
| Sugar | 2.8g | 0.4g |
| Sodium | 1mg | 79mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Spinach (Raw) has 3 fewer calories per 100g than Pumpkin (13% less).
- Spinach (Raw) delivers more protein (2.9g vs 1g per 100g).
- Spinach (Raw) has more fiber (2.2g vs 0.5g).
- Pumpkin contains less fat (0.1g vs 0.4g).
- Spinach (Raw) has less sugar (0.4g vs 2.8g).
Pumpkin
Pumpkin is very low in calories and exceptionally high in beta-carotene, the orange pigment the body converts to vitamin A. It also provides potassium and a small amount of fiber.
View Pumpkin 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 Pumpkin & Spinach (Raw) in Kairo
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