Food comparison · IFCT 2017
Spinach vs Moringa leaves: nutrition per 100 g
Per 100 g raw, moringa (drumstick) leaves outscore spinach on most nutrients in IFCT 2017: three times the protein (6.4 g against 2.1 g), 314 mg calcium against 82 mg, 108.0 mg vitamin C against 30.3 mg, and the highest beta-carotene of any food, 17542 micrograms. Spinach wins on folate, 142 against 43 micrograms, potassium and vitamin E.
Spinach and Moringa 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 | Moringa leaves | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 24 kcal | 67 kcal | Moringa leaves |
| Protein | 2.1 g | 6.4 g | Moringa leaves |
| Carbohydrate (available) | 2 g | 5.6 g | Moringa leaves |
| Dietary fibre | 2.4 g | 8.2 g | Moringa leaves |
| Free sugars | 0.2 g | 0 g | Spinach |
| Total fat | 0.6 g | 1.6 g | Moringa leaves |
| Water | 90.3 g | 75.7 g | Spinach |
| Fats | |||
| Saturated fat | 0.18 g | 0.56 g | Moringa leaves |
| Monounsaturated fat | 0.04 g | 0.1 g | Moringa leaves |
| Polyunsaturated fat | 0.29 g | 0.67 g | Moringa leaves |
| Omega-3 (alpha-linolenic acid) | 220 mg | 446 mg | Moringa leaves |
| Cholesterol | 0 mg | 0 mg | Same |
| Minerals | |||
| Calcium | 82 mg | 314 mg | Moringa leaves |
| Iron | 2.95 mg | 4.56 mg | Moringa leaves |
| Zinc | 0.46 mg | 0.72 mg | Moringa leaves |
| Magnesium | 87 mg | 97 mg | Moringa leaves |
| Phosphorus | 33 mg | 109 mg | Moringa leaves |
| Potassium | 625 mg | 397 mg | Spinach |
| Sodium | 43 mg | 9 mg | Spinach |
| Copper | 0.17 mg | 0.44 mg | Moringa leaves |
| Selenium | 2.1 µg | 6 µg | Moringa leaves |
| Vitamins | |||
| Vitamin C | 30.3 mg | 108 mg | Moringa leaves |
| Beta-carotene | 2,605 µg | 17,542 µg | Moringa leaves |
| Thiamine (B1) | 0.16 mg | 0.06 mg | Spinach |
| Riboflavin (B2) | 0.1 mg | 0.45 mg | Moringa leaves |
| Niacin (B3) | 0.33 mg | 0.82 mg | Moringa leaves |
| Vitamin B6 | 0.15 mg | 0.87 mg | Moringa leaves |
| Folate (B9) | 142 µg | 43 µg | Spinach |
| Vitamin E (alpha-tocopherol) | 1.27 mg | 0.3 mg | Spinach |
| Vitamin K1 | 325 µg | 479 µg | Moringa 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 Moringa leaves: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/spinach-vs-moringa-leaves/
Energy, protein and fibre
Moringa leaves are small, firm leaflets with much less water than spinach, 75.7 g per 100 g against 90.3 g, so every nutrient is more concentrated. Per 100 g raw, moringa has 67 kcal against 24 kcal in spinach, still very low. It has 6.4 g of protein, three times the 2.1 g in spinach, ranking 2nd of 26 green leafy vegetables. Fibre is 8.2 g against 2.4 g, about 3.4 times as much. Spinach is the lighter, wetter leaf that wilts down quickly; moringa holds its shape.
Vitamins: moringa's beta-carotene and vitamin C
Moringa leaves rank 1st of all 160 foods in IFCT 2017 for beta-carotene, with 17542 micrograms per 100 g, about 6.7 times the 2605 in spinach. The body converts beta-carotene into vitamin A, needed for vision and healthy skin. Moringa also has 108.0 mg of vitamin C, about 3.6 times spinach's 30.3 mg, covering more than the full daily requirement in 100 g raw. It leads too on riboflavin, 0.45 mg against 0.1 mg, and vitamin B6, 0.87 mg against 0.15 mg.
Spinach has its own wins. Its 142 micrograms of folate is about 3.3 times moringa's 43, covering 65 per cent of a woman's daily requirement. Spinach also has more thiamine and vitamin E, 1.27 mg against 0.3 mg. Both are rich in vitamin K1.
Calcium, iron and other minerals
Moringa leaves have 314 mg of calcium per 100 g, about 3.8 times the 82 mg in spinach, ranking 22nd of 242 foods and covering 31 per cent of an adult's daily need. Iron is 4.56 mg against 2.95 mg, about 1.5 times as much. Spinach's iron and calcium are also held back by its high oxalate, so moringa's advantage in practice may be larger. Moringa has more phosphorus, zinc, copper and selenium. Spinach leads on potassium, 625 mg against 397 mg, and on sodium, 43 mg against 9 mg. Magnesium is close.
Murungai keerai and palak
Drumstick trees grow in backyards across south and east India, and their leaves are cooked as murungai keerai poriyal and adai in Tamil Nadu, muringa ila thoran in Kerala, nugge soppu palya in Karnataka, and sajna saag in Bengal and Odisha. Stripping the leaflets from the stems is slow work, which is partly why moringa is now sold as dried powder. Spinach, easier to buy and clean, stars in palak paneer, dal palak and saag. Cooking reduces vitamin C in both, so short cooking keeps more.
Which one, for what
For beta-carotene, vitamin C, calcium, protein and fibre, moringa leaves are the stronger green by a wide margin, and they suit children, pregnant women and anyone eating little dairy. For folate, potassium and vitamin E, spinach leads. For weight control, both are low in energy. For iron, moringa is better, with lemon or tomato helping absorption from either. For people on blood thinners, both are high in vitamin K1, so changes should be discussed with a doctor. On budget, moringa is often free from a neighbour's tree. Using both through the week covers the most ground.
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 moringa leaves
Is moringa better than spinach?
On most nutrients, yes. Per 100 g raw, moringa leaves have more protein, fibre, calcium, iron, vitamin C and far more beta-carotene than spinach. Spinach has more folate, potassium and vitamin E. Both are valuable greens.
Which has more calcium, spinach or moringa?
Moringa leaves. IFCT 2017 lists 314 mg of calcium per 100 g against 82 mg in spinach. Spinach is also high in oxalate, which binds calcium, so moringa is the far more useful calcium green.
Do moringa leaves have vitamin A?
Moringa leaves have 17542 micrograms of beta-carotene per 100 g, the highest of 160 foods in IFCT 2017. The body converts beta-carotene into vitamin A. Cooking the leaves with a little oil or ghee helps absorb it.
Is moringa powder as good as fresh leaves?
Dried powder concentrates many nutrients because the water is removed, but drying and storage reduce vitamin C. The values on this page are for fresh leaves. A spoon of powder is a small amount, so fresh leaves in dal or poriyal remain a good everyday choice.