Almonds vs. Spinach
Nutrition comparison of Almonds and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and spinach:
- Both spinach and almonds are high in calcium, dietary fiber, iron and potassium.
- Almond has more thiamin, riboflavin, niacin and pantothenic acid, however, spinach contains more folate.
- Almond is an excellent source of Vitamin E and protein.
- Spinach has 4.9 times less carbohydrates than almond.
- Spinach has signficantly less saturated fat than almond.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and spinach has 96% less calories than almond - spinach has 23 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Almonds has a macronutrient ratio of 14:14:73 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Spinach | |
|---|---|---|
| Protein | 14% | 40% |
| Carbohydrates | 14% | 49% |
| Fat | 73% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 4.9 times less carbohydrates than almond - spinach has 3.6g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both spinach and almonds are high in dietary fiber. Almond has 468% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Spinach and almonds contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 640% more protein than spinach - spinach has 2.9g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Spinach has signficantly less saturated fat than almond - spinach has 0.06g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and spinach are low in trans fat - almond has 0.02g of trans fat 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 almond - spinach has 28.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than almond - spinach has 469ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 11 times more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than almond - spinach has 482.9ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and pantothenic acid, however, spinach contains more folate. Both almonds and spinach contain significant amounts of Vitamin B6.
| Almonds | Spinach | |
|---|---|---|
| Thiamin | 0.205 MG | 0.078 MG |
| Riboflavin | 1.138 MG | 0.189 MG |
| Niacin | 3.618 MG | 0.724 MG |
| Pantothenic acid | 0.471 MG | 0.065 MG |
| Vitamin B6 | 0.137 MG | 0.195 MG |
| Folate | 44 UG | 194 UG |
Minerals
calcium
Both spinach and almonds are high in calcium. Almond has 172% more calcium than spinach - spinach has 99mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both spinach and almonds are high in iron. Almond has 37% more iron than spinach - spinach has 2.7mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both spinach and almonds are high in potassium. Almond has 31% more potassium than spinach - spinach has 558mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more isorhamnetin than spinach per 100 grams, however, spinach contains more kaempferol, quercetin, luteolin and myricetin than almond per 100 grams.
| Almonds | Spinach | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 6.38 mg |
| Quercetin | 0.36 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| myricetin | ~ | 0.35 mg |
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,
| Almonds | Spinach | |
|---|---|---|
| beta-carotene | 1 UG | 5626 UG |
| lutein + zeaxanthin | 1 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.138 G |
| Total | 0.003 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than spinach per 100 grams.
| Almonds | Spinach | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.026 G |
| Total | 12.326 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.
Almonds 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 almonds contain more calories in 100 grams?Almond is high in calories and spinach has 100% less calories than almond - spinach has 23 calories in 100g and almond has 579 calories.
Is spinach or almonds better for protein?
Almond is a fantastic source of protein and it has 640% more protein than spinach - spinach has 2.9g of protein per 100 grams and almond has 21.2g of protein.
Does spinach or almonds have more carbohydrates?
By weight, spinach has 4.9 times fewer carbohydrates than almond - spinach has 3.6g of carbs for 100g and almond has 21.6g of carbohydrates.
Does spinach or almonds contain more calcium?
Both spinach and almonds are high in calcium. Almond has 170% more calcium than spinach - spinach has 99mg of calcium in 100 grams and almond has 269mg of calcium.
Does spinach or almonds contain more iron?
Both spinach and almonds are high in iron. Almond has 40% more iron than spinach - spinach has 2.7mg of iron in 100 grams and almond has 3.7mg of iron.
Does spinach or almonds contain more potassium?
Both spinach and almonds are high in potassium. Almond has 30% more potassium than spinach - spinach has 558mg of potassium in 100 grams and almond has 733mg of potassium.