Butter, Unsalted vs. Spinach
Nutrition comparison of Butter, Unsalted and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butter, unsalted
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butter, unsalted and spinach:
- Both spinach and butter, unsalted are high in Vitamin A.
- Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Butter, Unsalted (Butter, without salt) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butter, unsalted is high in calories and spinach has 97% less calories than butter, unsalted - spinach has 23 calories per 100 grams and butter, unsalted has 717 calories.
For macronutrient ratios, butter, unsalted is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Butter, unsalted has a macronutrient ratio of 1:0:100 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butter, Unsalted | Spinach | |
|---|---|---|
| Protein | 1% | 40% |
| Carbohydrates | ~ | 49% |
| Fat | 100% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and butter, unsalted are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than butter, unsalted - spinach has 2.2g of dietary fiber per 100 grams and butter, unsalted does not contain significant amounts.
sugar
Spinach and butter, unsalted contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and butter, unsalted has 0.06g of sugar.
Protein
protein
Spinach has 236% more protein than butter, unsalted - spinach has 2.9g of protein per 100 grams and butter, unsalted has 0.85g of protein.
Fat
saturated fat
Butter, unsalted is high in saturated fat and spinach has 100% less saturated fat than butter, unsalted - spinach has 0.06g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.
cholesterol
Butter, unsalted is high in cholesterol and spinach has less cholesterol than butter, unsalted - butter, unsalted has 215mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than butter, unsalted - spinach has 28.1mg of Vitamin C per 100 grams and butter, unsalted does not contain significant amounts.
Vitamin A
Both spinach and butter, unsalted are high in Vitamin A. Butter, unsalted has 46% more Vitamin A than spinach - spinach has 469ug of Vitamin A per 100 grams and butter, unsalted has 684ug of Vitamin A.
Vitamin E
Spinach and butter, unsalted contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and butter, unsalted has 2.3mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 67 times more Vitamin K than butter, unsalted - spinach has 482.9ug of Vitamin K per 100 grams and butter, unsalted has 7ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, butter, unsalted contains more Vitamin B12. Both butter, unsalted and spinach contain significant amounts of pantothenic acid.
| Butter, Unsalted | Spinach | |
|---|---|---|
| Thiamin | 0.005 MG | 0.078 MG |
| Riboflavin | 0.034 MG | 0.189 MG |
| Niacin | 0.042 MG | 0.724 MG |
| Pantothenic acid | 0.11 MG | 0.065 MG |
| Vitamin B6 | 0.003 MG | 0.195 MG |
| Folate | 3 UG | 194 UG |
| Vitamin B12 | 0.17 UG | ~ |
Minerals
calcium
Spinach is an excellent source of calcium and it has 313% more calcium than butter, unsalted - spinach has 99mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.
iron
Spinach is a great source of iron and it has 134 times more iron than butter, unsalted - spinach has 2.7mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.
potassium
Spinach is an excellent source of potassium and it has 22 times more potassium than butter, unsalted - spinach has 558mg of potassium per 100 grams and butter, unsalted has 24mg 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,
| Butter, Unsalted | Spinach | |
|---|---|---|
| beta-carotene | 158 UG | 5626 UG |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butter, unsalted has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Butter, Unsalted | Spinach | |
|---|---|---|
| alpha linoleic acid | 1.18 G | 0.138 G |
| Total | 1.18 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, butter, unsalted has more linoleic acid than spinach per 100 grams.
| Butter, Unsalted | Spinach | |
|---|---|---|
| other omega 6 | 0.138 G | ~ |
| linoleic acid | 1.83 G | 0.026 G |
| Total | 1.968 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: Butter, Unsalted (Butter, without salt) and Spinach (Spinach, raw) .
Butter, Unsalted g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or butter, unsalted contain more calories in 100 grams?Butter, unsalted is high in calories and spinach has 100% less calories than butter, unsalted - spinach has 23 calories in 100g and butter, unsalted has 717 calories.
Is spinach or butter, unsalted better for protein?
Spinach has 240% more protein than butter, unsalted - spinach has 2.9g of protein per 100 grams and butter, unsalted has 0.85g of protein.
Does spinach or butter, unsalted have more carbohydrates?
By weight, both spinach and butter, unsalted are low in carbohydrates - spinach has 3.6g of carbs for 100g and butter, unsalted has 0.06g of carbohydrates.
Does spinach or butter, unsalted contain more calcium?
Spinach is a rich source of calcium and it has 310% more calcium than butter, unsalted - spinach has 99mg of calcium in 100 grams and butter, unsalted has 24mg of calcium.
Does spinach or butter, unsalted contain more potassium?
Spinach is a rich source of potassium and it has 22 times more potassium than butter, unsalted - spinach has 558mg of potassium in 100 grams and butter, unsalted has 24mg of potassium.