Food comparison · IFCT 2017
Spinach vs Methi leaves: nutrition per 100 g
Per 100 g raw, methi (fenugreek) leaves beat spinach on iron, 5.69 mg against 2.95 mg, calcium, 274 mg against 82 mg, and vitamin C, 58.2 mg against 30.3 mg, according to IFCT 2017. Methi also has about 3.5 times the beta-carotene. Spinach wins on folate, 142 against 75 micrograms, potassium, magnesium and vitamin E. Palak's iron reputation is bigger than its numbers.
Spinach and Methi leaves, nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Spinach | Methi leaves | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 24 kcal | 34 kcal | Methi leaves |
| Protein | 2.1 g | 3.7 g | Methi leaves |
| Carbohydrate (available) | 2 g | 2.2 g | Methi leaves |
| Dietary fibre | 2.4 g | 4.9 g | Methi leaves |
| Free sugars | 0.2 g | 0.9 g | Methi leaves |
| Total fat | 0.6 g | 0.8 g | Methi leaves |
| Water | 90.3 g | 86.7 g | Spinach |
| Fats | |||
| Saturated fat | 0.18 g | 0.2 g | Methi leaves |
| Monounsaturated fat | 0.04 g | 0.02 g | Spinach |
| Polyunsaturated fat | 0.29 g | 0.45 g | Methi leaves |
| Omega-3 (alpha-linolenic acid) | 220 mg | 362 mg | Methi leaves |
| Cholesterol | 0 mg | 0 mg | Same |
| Minerals | |||
| Calcium | 82 mg | 274 mg | Methi leaves |
| Iron | 2.95 mg | 5.69 mg | Methi leaves |
| Zinc | 0.46 mg | 0.54 mg | Methi leaves |
| Magnesium | 87 mg | 64 mg | Spinach |
| Phosphorus | 33 mg | 53 mg | Methi leaves |
| Potassium | 625 mg | 226 mg | Spinach |
| Sodium | 43 mg | 47 mg | Methi leaves |
| Copper | 0.17 mg | 0.18 mg | Methi leaves |
| Selenium | 2.1 µg | 1.3 µg | Spinach |
| Vitamins | |||
| Vitamin C | 30.3 mg | 58.2 mg | Methi leaves |
| Beta-carotene | 2,605 µg | 9,245 µg | Methi leaves |
| Thiamine (B1) | 0.16 mg | 0.11 mg | Spinach |
| Riboflavin (B2) | 0.1 mg | 0.22 mg | Methi leaves |
| Niacin (B3) | 0.33 mg | 0.7 mg | Methi leaves |
| Vitamin B6 | 0.15 mg | 0.38 mg | Methi leaves |
| Folate (B9) | 142 µg | 75 µg | Spinach |
| Vitamin E (alpha-tocopherol) | 1.27 mg | 0.36 mg | Spinach |
| Vitamin K1 | 325 µg | 428 µg | Methi leaves |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Spinach vs Methi leaves: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/spinach-vs-methi/
Energy, protein and fibre
Both are light leafy greens. Per 100 g raw, spinach has 24 kcal and methi 34 kcal. Methi has more protein, 3.7 g against 2.1 g, and twice the fibre, 4.9 g against 2.4 g. Spinach is wetter, 90.3 g of water per 100 g against 86.7 g, which is one reason a big heap of palak wilts down to a small bowl. Both shrink a great deal when cooked, so a cooked serving holds far more than 100 g of raw leaves.
Iron and calcium: the palak surprise
Spinach is India's best-known iron vegetable, yet IFCT 2017 ranks it only 18th of 26 green leafy vegetables for iron, with 2.95 mg per 100 g. Methi has 5.69 mg, about 1.9 times as much, ranking 5th of 26. Methi also has 274 mg of calcium against 82 mg, about 3.3 times as much. In requirement terms, 100 g of raw methi covers 30 per cent of a man's daily iron need and 27 per cent of an adult's calcium, against 16 and 8 per cent for spinach.
There is a second catch for spinach. It is high in oxalate, which binds calcium and some iron in the gut, so even less is absorbed than the label suggests. Cooking with tomato, lemon or amla helps iron uptake from either green.
Vitamins: each wins some
Methi is an outstanding source of beta-carotene, 9245 micrograms per 100 g, ranking 3rd of 160 foods, about 3.5 times the 2605 in spinach. It also has more vitamin C, 58.2 mg against 30.3 mg, covering 73 per cent of a man's daily need, and more riboflavin and vitamin B6. Spinach leads on folate, 142 micrograms against 75, ranking 12th of 197 foods and covering 65 per cent of a woman's daily requirement. It also has more vitamin E, 1.27 mg against 0.36 mg, and more potassium, 625 mg against 226 mg, and magnesium, 87 mg against 64 mg. Both are rich in vitamin K1.
Palak paneer, methi thepla and aloo methi
Spinach goes into palak paneer, dal palak, saag with mustard greens, palak pakora and palak puri. Methi is the winter green of Gujarat's thepla and muthia, Punjab's methi paratha and aloo methi, Rajasthan's methi bajra roti, and the creamy methi malai matar of restaurant menus. Methi is pleasantly bitter; blanching or pairing it with potato, besan or jaggery softens the edge. Spinach is mild and melts into gravies. Wash both well, as soil clings to the stems.
Which one, for what
For iron, calcium, vitamin C and beta-carotene, methi leaves are the stronger green, and they suit women, teenagers and anyone short on iron, ideally with a squeeze of lemon. For folate, potassium, magnesium and vitamin E, spinach leads, which matters before and during pregnancy. For weight control, both are very low in energy. For people on blood-thinning medicines, both are high in vitamin K1, so changes in intake should be discussed with a doctor. People with kidney stones may be told to limit high-oxalate spinach. On taste, palak is milder, methi more distinctive; eat both.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about spinach vs methi leaves
Which has more iron, palak or methi?
Methi. IFCT 2017 lists 5.69 mg of iron per 100 g of raw fenugreek leaves and 2.95 mg for spinach. Methi ranks 5th of 26 green leafy vegetables for iron, spinach 18th. Spinach's oxalate also reduces how much of its iron is absorbed.
Is spinach a good source of calcium?
Not as good as it looks. Spinach has 82 mg of calcium per 100 g, much less than methi's 274 mg, and its high oxalate binds much of that calcium. Methi, curd, ragi and sesame are more useful calcium sources.
Which is better for vitamin A, spinach or methi?
Methi. It has 9245 micrograms of beta-carotene per 100 g against 2605 in spinach, ranking 3rd of 160 foods. The body turns beta-carotene into vitamin A, and cooking it with a little oil helps absorption.
Can I eat palak and methi every day?
Most people can eat a serving of greens daily. Rotating palak, methi, amaranth, sarson and drumstick leaves gives a wider range of nutrients. People with kidney stones or on blood thinners should ask their doctor about greens high in oxalate or vitamin K.