What’s the Difference Between Ugwu and Spinach? (And Why It Matters in Cooking)

For many Africans abroad, spinach has become the go-to substitute for ugwu. Both are leafy greens, both pack nutrients, and both can be thrown into soups and stews. But here’s the truth: ugwu (pumpkin leaves) and spinach are not the same thing and the difference matters more than you think.

Meet Ugwu (Pumpkin Leaves)

Ugwu is a staple in many West African kitchens. Known for its slightly bitter yet earthy taste, it adds depth to dishes like Egusi soup, Okra soup, and vegetable stir-fries.

Benefits of Ugwu:

• Rich in iron, calcium, and vitamins A & C.
• Supports blood health (hello, iron boost).
• Thickens soups beautifully when finely chopped.
• Adds a rich, distinct taste that feels undeniably African.

Flavor & Cooking Style:
 Ugwu brings that “authentic village kitchen” vibe. It’s bold and textured and it doesn’t just blend into meals, it elevates them.

Shop Fresh & Packaged Ugwu Here

Meet Spinach

Spinach, on the other hand, is more widely available in supermarkets abroad. It has a milder, slightly sweet flavor and softens very quickly when cooked. Perfect for quick sautés, light stews, or as a substitute when ugwu isn’t available.

Benefits of Spinach:

• Loaded with antioxidants.
• High in magnesium and potassium (great for the heart).
• Cooks fast and easily, making it perfect for busy days.
• Works well in lighter soups, stews, and sauces.
  

Flavor & Cooking Style:
Spinach is gentle, it doesn’t dominate the pot. Instead, it blends in smoothly and makes meals softer, lighter, and fresh-tasting.

Shop Fresh Spinach Options Here

So, Why Does the Difference Matter?

When you use ugwu instead of spinach, your Egusi soup suddenly tastes richer, thicker, and more “home-authentic.” Use spinach, and you’ll get a lighter, milder finish. Both are good  but they bring completely different personalities to the pot.

Think of it this way: ugwu is the bold, traditional auntie at the party, while spinach is the gentle cousin who blends with everyone.

Final Sprinkle

At the end of the day, you don’t have to choose one over the other but you can stock both! Ugwu for that deep African richness, spinach for lighter weekday cooking. That way, no matter the recipe or the mood, you’ve got the right green on hand.

Explore our Vegetable Collection today and let your soups, stews, and sauces thank you later.