Black Pepper vs. Spinach

Nutrition comparison of Black Pepper and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of black pepper versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in black pepper and spinach:

  • Both spinach and black pepper are high in Vitamin K, calcium, dietary fiber, iron and potassium.
  • Black pepper has more pantothenic acid, however, spinach contains more folate.
  • Black pepper is a great source of protein.
  • Spinach has 21.1 times less saturated fat than black pepper.
  • Spinach is an excellent source of Vitamin A and Vitamin C.
Detailed nutritional comparison of black pepper and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Black Pepper (Spices, pepper, black) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Black Pepper src
Image of Spinach src

Calories and Carbs

calories

Black pepper is high in calories and spinach has 91% less calories than black pepper - spinach has 23 calories per 100 grams and black pepper has 251 calories.

Black Pepper Spinach
Protein 10% 40%
Carbohydrates 78% 49%
Fat 12% 10%
Alcohol ~ ~

carbohydrates

Black pepper is high in carbohydrates and spinach has 94% less carbohydrates than black pepper - spinach has 3.6g of total carbs per 100 grams and black pepper has 64g of carbohydrates.

dietary fiber

Both spinach and black pepper are high in dietary fiber. Black pepper has 10 times more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.

sugar

Spinach and black pepper contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and black pepper has 0.64g of sugar.



Protein

protein

Black pepper is a great source of protein and it has 263% more protein than spinach - spinach has 2.9g of protein per 100 grams and black pepper has 10.4g of protein.

Fat

saturated fat

Spinach has 21.1 times less saturated fat than black pepper - spinach has 0.06g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has more Vitamin C than black pepper - spinach has 28.1mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 16 times more Vitamin A than black pepper - spinach has 469ug of Vitamin A per 100 grams and black pepper has 27ug of Vitamin A.

Vitamin E

Spinach and black pepper contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.

Vitamin K

Both spinach and black pepper are high in Vitamin K. Spinach has 195% more Vitamin K than black pepper - spinach has 482.9ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.

The B Vitamins

Black pepper has more pantothenic acid, however, spinach contains more folate. Both black pepper and spinach contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Black Pepper Spinach
Thiamin 0.108 MG 0.078 MG
Riboflavin 0.18 MG 0.189 MG
Niacin 1.143 MG 0.724 MG
Pantothenic acid 1.399 MG 0.065 MG
Vitamin B6 0.291 MG 0.195 MG
Folate 17 UG 194 UG

Minerals

calcium

Both spinach and black pepper are high in calcium. Black pepper has 347% more calcium than spinach - spinach has 99mg of calcium per 100 grams and black pepper has 443mg of calcium.

iron

Both spinach and black pepper are high in iron. Black pepper has 258% more iron than spinach - spinach has 2.7mg of iron per 100 grams and black pepper has 9.7mg of iron.

potassium

Both spinach and black pepper are high in potassium. Black pepper has 138% more potassium than spinach - spinach has 558mg of potassium per 100 grams and black pepper has 1329mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Black Pepper Spinach
beta-carotene 310 UG 5626 UG
alpha-carotene 12 UG ~
lycopene 20 UG ~
lutein + zeaxanthin 454 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both black pepper and spinach contain significant amounts of alpha linoleic acid (ALA).

Black Pepper Spinach
alpha linoleic acid 0.152 G 0.138 G
Total 0.152 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, black pepper has more linoleic acid than spinach per 100 grams.

Black Pepper Spinach
linoleic acid 0.694 G 0.026 G
Total 0.694 G 0.026 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Black Pepper (Spices, pepper, black) and Spinach (Spinach, raw) .

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