Apple vs. Spinach

Nutrition comparison of Apple and Spinach


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

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

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

  • Both spinach and apple are high in dietary fiber.
  • Spinach has 23.7 times less sugar than apple.
  • Spinach has 56% less calories than apple.
  • Spinach has 74% less carbohydrates than apple.
  • Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Spinach is a great source of iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
Detailed nutritional comparison of apple 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Spinach src

Calories and Carbs

calories

Spinach has 56% less calories than apple - spinach has 23 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Apple has a macronutrient ratio of 2:95:3 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Spinach
Protein 2% 39%
Carbohydrates 95% 49%
Fat 3% 12%
Alcohol ~ ~

carbohydrates

Spinach has 74% less carbohydrates than apple - spinach has 3.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both spinach and apple are high in dietary fiber. Spinach is very similar to spinach for dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Spinach has 23.7 times less sugar than apple - spinach has 0.42g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Spinach has 1000% more protein than apple - spinach has 2.9g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both spinach and apple are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 511% more Vitamin C than apple - spinach has 28.1mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 155 times more Vitamin A than apple - spinach has 469ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Spinach has 10 times more Vitamin E than apple - spinach has 2mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 218 times more Vitamin K than apple - spinach has 482.9ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both apple and spinach contain significant amounts of pantothenic acid.

Apple Spinach
Thiamin 0.017 MG 0.078 MG
Riboflavin 0.026 MG 0.189 MG
Niacin 0.091 MG 0.724 MG
Pantothenic acid 0.061 MG 0.065 MG
Vitamin B6 0.041 MG 0.195 MG
Folate 3 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 15 times more calcium than apple - spinach has 99mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Spinach is a great source of iron and it has 21 times more iron than apple - spinach has 2.7mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Spinach is an excellent source of potassium and it has 421% more potassium than apple - spinach has 558mg of potassium per 100 grams and apple has 107mg 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, both apple and spinach contain significant amounts of quercetin.

Apple Spinach
luteolin 0.12 mg 0.74 mg
kaempferol 0.14 mg 6.38 mg
Quercetin 4.01 mg 3.97 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,

Apple Spinach
beta-carotene 27 UG 5626 UG
lutein + zeaxanthin 29 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than apple per 100 grams.

Apple Spinach
alpha linoleic acid 0.009 G 0.138 G
Total 0.009 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, both apple and spinach contain small amounts of linoleic acid.

Apple Spinach
linoleic acid 0.043 G 0.026 G
Total 0.043 G 0.026 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Spinach .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Spinach (Spinach, raw) .

Apple g

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FAQ

Does spinach or apple contain more calories in 100 grams?
Spinach has 60% less calories than apple - spinach has 23 calories in 100g and apple has 52 calories.

Is spinach or apple better for protein?
Spinach has 1000% more protein than apple - spinach has 2.9g of protein per 100 grams and apple has 0.26g of protein.

Does spinach or apple have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than apple - spinach has 3.6g of carbs for 100g and apple has 13.8g of carbohydrates.

Does spinach or apple contain more calcium?
Spinach is a rich source of calcium and it has 15 times more calcium than apple - spinach has 99mg of calcium in 100 grams and apple has 6mg of calcium.

Does spinach or apple contain more potassium?
Spinach is a rich source of potassium and it has 420% more potassium than apple - spinach has 558mg of potassium in 100 grams and apple has 107mg of potassium.