Fattoush vs spanakopita: which is healthier?
They are about equally nutrient-dense: fattoush scores 62/100 and spanakopita 64/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Fattoush
95 kcal per 100 g. 1 side bowl: 200 g
Spanakopita
241 kcal per 100 g. 1 square: 150 g
Which to pick for your goal
- Fewer caloriesFattoush95 vs 241 kcal per 100 g
- More proteinSpanakopita1.8 vs 7.9 g per 100 g
- More fiberSpanakopita1.4 vs 2.3 g per 100 g
- Less sugarSpanakopita1.7 vs 0.5 g per 100 g
- More potassiumSpanakopita202 vs 452 mg per 100 g
- Less saturated fatFattoush0.9 vs 4.5 g per 100 g
Nutrition side by side
| Nutrient | Fattoush, 100 g | Spanakopita, 100 g | Fattoush, 200 g | Spanakopita, 150 g |
|---|---|---|---|---|
| Calories | 95 kcal | 241 kcal | 190 kcal | 362 kcal |
| Protein | 1.8 g | 7.9 g | 3.5 g | 12 g |
| Carbohydrates | 8.9 g | 20 g | 18 g | 30 g |
| Sugars | 1.7 g | 0.5 g | 3.4 g | 0.8 g |
| Fiber | 1.4 g | 2.3 g | 2.9 g | 3.4 g |
| Fat | 6.2 g | 15 g | 12 g | 23 g |
| Saturated fat | 0.9 g | 4.5 g | 1.7 g | 6.7 g |
| Vitamin C | 12 mg | 23 mg | 24 mg | 34 mg |
| Vitamin A | 114 µg | 362 µg | 228 µg | 544 µg |
| Potassium | 202 mg | 452 mg | 405 mg | 677 mg |
| Iron | 1 mg | 3.3 mg | 2 mg | 5 mg |
| Calcium | 32 mg | 181 mg | 64 mg | 272 mg |
| Magnesium | 15 mg | 65 mg | 29 mg | 97 mg |
| Sodium | 215 mg | 515 mg | 430 mg | 773 mg |
Last updated . Scores use the HowHealthyIs Score method.