Spinach Vs Fenugreek: Which One Is Healthier?

Let us take a close look at a nutrition face off between spinach and fenugreek and g know about the health benefits of these green leafy vegetables.

Charu Sharma
Written by: Charu SharmaUpdated at: Jan 07, 2022 10:23 IST
Spinach Vs Fenugreek: Which One Is Healthier?

Since childhood our parents and teachers have stressed a lot upon the importance and benefits of consuming green leafy vegetables. As the winter season kicks in you can see a variety of green leafy vegetables including the yummy fenugreek paranthas, saag and palak paneer. These vegetables are packed with the goodness of various nutrients such as vitamin A, B, C and K along with iron, potassium, magnesium and zinc. Moreover these vegetables are also low in carbohydrate content and rich in dietary fiber. Where these vegetables have proven to be so nutritious and healthy, have you wondered which one is the best out of them all? Well to solve this confusion of yours and to make you better understand about the benefits of these vegetables, let us take a close look at a nutrition face off between spinach and fenugreek with Dr Shikha Sharma, Managing Director, Nutriwel Health

Health Benefits Of Spinach

Also Read: Pregnancy Diet: 6 Major Benefits Of Eating Spinach During Pregnancy To Mother And Child

Popeye the sailor man is a cartoon that we all have watched during childhood and we surely do remember how popeye would instantly get stronger after consuming spinach. Well gaining that muscle mass within a few seconds might not be something that spinach might do to you but it surely has several health benefits. Low in carbs and high in insoluble fiber, spinach is a leafy vegetable that is known to be beneficial for digestion and gut health.A rich source of iron, calcium, vitamin A, C, K, magnesium, folic acid, fiber and antioxidants, spinach is a low calorie vegetable that comes along with myriad health benefits such as -

  • Aiding weight loss
  • Boosting immunity
  • Preventing cancer
  • Controlling blood sugar levels
  • Improving vision
  • Aiding bone health
  • Reducing hypertension
  • Smoothing out the brain functioning
  • Preventing anemia
  • Promoting nervous system health
  • Preventing heart attacks
  • Prevents acne and gives you a glowing and nourished skin
  • Reduces oxidative stress
  • Prevents constipation

Health Benefits of Fenugreek

Fenugreek is a healthy versatile herb that can be consumed in various forms. Leafy vegetable that comes with a distinct flavour, fenugreek has a very rich nutritional profile. Not just the leaves but even the seeds of this plant are known to be very beneficial for a person’s overall health. A good source of nutrients such as Pyridoxine, calcium, folate, Vitamin A, B-complex, C and K, fenugreek is also enriched with the goodness of antioxidants such as diosgenin and trigonelline.This high in antioxidants and low in calories green leafy vegetable comes along with myriad health benefits such as -

  • Improving bone health
  • Promoting digestion
  • Controlling diabetes
  • Cures ulcers
  • Improves heart health
  • Prevents constipation
  • Helps to stimulate the production of breast milk
  • Helps to prevent anemia
  • Reduces inflammation
  • Aids weight loss
  • Provides relief from menopausal symptoms
  • Provides relief from pain

Spinach Vs Fenugreek

Also Read: Fenugreek Seeds Health Benefits You Must Know

When we talk about the comparison between fenugreek and spinach you must know that- 

  • Carbs- Consumption of fenugreek leaves is said to be more beneficial when it comes to carb intake.  100 grams of fenugreek leaves consist of 2.9 grams of carbs whereas the same amount of  spinach leaves have only 6 grams of carbs in them. 
  • Protien- A 100 grams serving of spinach leaves has 2 grams of protein in it whereas the amount of  protein in 100 gram fenugreek is 4 grams.
  • Fats- When compared based upon the amounts of fat, spinach is known to have less fat content that is 0.7 grams in a 100 grams serve and in fenugreek it is about 0.9 grams.
  • Cardiovascular health- Spinach helps reduce blood pressure due to high magnesium levels as compared to fenugreek thus good for heart health. Fenugreek helps regulate cholesterol and improve heart health by lowering LDL (bad cholesterol) and increasing the HDL (good cholesterol) content which benefits the heart and has  high fiber content as well as reducing the cholesterol in blood.
  • Bone health- Where spinach consists about 73 mg of calcium, fenugreek leaves are known to have 395 mg of calcium in them. The rich calcium and phosphorus profile of fenugreek makes it a great food to improve your bone health and keeps them strong. 

Both these green leafy vegetables are high in nutritional value and come with a rich nutritional profile. They are known to provide myriad benefits to a person’s health and provide protection from various chronic diseases. It is advised to add both of these into your diet to lead a healthy and active lifestyle. Furthermore, one must consume them when they are in season and fesh. 

With inputs from Dr Shikha Sharma, Managing Director, Nutriwel Health