Spinach vs Komatsuna
What's the difference between spinach and komatsuna?
They look similar and sit side by side at Japanese grocery stores, but spinach and komatsuna have distinct differences in nutrition, taste, and ease of use. Let's compare them with data.
Nutrition (per 100g)
| Nutrient | Spinach | Komatsuna |
|---|---|---|
| Calories | 18kcal | 13kcal◎ |
| Protein | 2.2g◎ | 1.5g |
| Fiber | 2.8g◎ | 1.9g |
| Vitamin C | 35mg | 39mg◎ |
| Iron | 2mg | 2.8mg◎ |
| Calcium | 49mg | 170mg◎ |
| Potassium | 690mg◎ | 500mg |
| Beta-carotene | 4200μg◎ | 3100μg |
| Folate | 210μg◎ | 110μg |
Source: Standard Tables of Food Composition in Japan (8th ed.) 2020
Price Comparison
Spinach
Annual average (2026)
Komatsuna
Retail price data not available
Peak Season
| J | F | M | A | M | J | J | A | S | O | N | D | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Spinach | Peak | Peak | ○ | — | — | — | — | — | — | △ | Peak | Peak |
| Komatsuna | Peak | Peak | ○ | — | — | — | — | — | — | △ | ○ | Peak |
Storage & Flavor
Spinach
Flavor
Has a characteristic slight bitterness and astringency, but sweetness increases with winter cold exposure. Rich in iron and other nutrients
Shelf Life
3-4 days refrigerated, 1 month frozen (blanched)
How to Select
Choose spinach with thick, vibrant deep-green leaves. Firm, thick stems and a reddish tinge at the root base indicate extra sweetness
Komatsuna
Flavor
Milder and less bitter than spinach. The stems are crisp and the leaves tender. Highly nutritious, with about two-and-a-half times more calcium than spinach
Shelf Life
3-4 days refrigerated, 1 month frozen (blanched)
How to Select
Choose bright green, firm leaves and thick, sturdy stems. Select bunches that are plump throughout, with no wilting or yellowing
Verdict
Choose spinach for iron, folate, and beta-carotene. Choose komatsuna for calcium and convenience (no blanching needed). Both are excellent — use them based on the dish.
FAQ
Does spinach need to be blanched?
Yes. Spinach is high in oxalic acid, so it should be briefly boiled and rinsed. Komatsuna has much less oxalic acid and doesn't require blanching — it can even be eaten raw.
Does komatsuna really have more calcium?
Yes. Komatsuna has 170mg/100g vs spinach's 49mg — about 3.5x more. A natural pick for anyone paying attention to calcium intake.
Which freezes better?
Both freeze well after blanching (about 1 month). Komatsuna can even be frozen raw without blanching, giving it a slight edge in convenience.