Peach vs. Spinach

Nutrition comparison of Peach and Spinach

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

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

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

  • Spinach has 64% less carbohydrates than peach.
  • Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, peach contains more pantothenic acid.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
Detailed nutritional comparison of peach 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: Peach (Peaches, yellow, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.

Image of Peach src
Image of Spinach src

Calories and Carbs

calories

Spinach and peach contain similar amounts of calories - spinach has 23 calories per 100 grams and peach has 42 calories.

Peach Spinach
Protein 8% 40%
Carbohydrates 87% 49%
Fat 5% 10%
Alcohol ~ ~

carbohydrates

Spinach has 64% less carbohydrates than peach - spinach has 3.6g of total carbs per 100 grams and peach has 10.1g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has 47% more dietary fiber than peach - spinach has 2.2g of dietary fiber per 100 grams and peach has 1.5g of dietary fiber.

sugar

Spinach and peach contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and peach does not contain significant amounts.

Protein

protein

Spinach has 214% more protein than peach - spinach has 2.9g of protein per 100 grams and peach has 0.91g of protein.

Fat

saturated fat

Both spinach and peach are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and peach does not contain significant amounts.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 585% more Vitamin C than peach - spinach has 28.1mg of Vitamin C per 100 grams and peach has 4.1mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 18 times more Vitamin A than peach - spinach has 469ug of Vitamin A per 100 grams and peach has 24ug of Vitamin A.

Vitamin E

Spinach has more Vitamin E than peach - spinach has 2mg of Vitamin E per 100 grams and peach does not contain significant amounts.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 159 times more Vitamin K than peach - spinach has 482.9ug of Vitamin K per 100 grams and peach has 3ug of Vitamin K.

The B Vitamins

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

Peach Spinach
Thiamin 0.024 MG 0.078 MG
Riboflavin 0.031 MG 0.189 MG
Niacin 0.806 MG 0.724 MG
Pantothenic acid 0.153 MG 0.065 MG
Vitamin B6 0.025 MG 0.195 MG
Folate 6 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 23 times more calcium than peach - spinach has 99mg of calcium per 100 grams and peach has 4mg of calcium.

iron

Spinach is a great source of iron and it has 697% more iron than peach - spinach has 2.7mg of iron per 100 grams and peach has 0.34mg of iron.

potassium

Spinach is an excellent source of potassium and it has 357% more potassium than peach - spinach has 558mg of potassium per 100 grams and peach has 122mg 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,

Peach Spinach
beta-carotene 224 UG 5626 UG
lutein + zeaxanthin 132 UG 12198 UG


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: Peach (Peaches, yellow, raw) and Spinach (Spinach, raw) .

Peach 154g

( slices with skin )
Daily Values (%)

Spinach 30g

( cup )
65KCAL 3%
842% calories
6.9KCAL 0.3%
16G 6%
>999% carbohydrates
1.1G 0.4%
2.3G 9%
248% dietary fiber
0.66G 3%
sugar >999% 0.13G
0.42G 1%
250% total fat
0.12G 0.2%
saturated fat >999%
0.02G 0.1%
monounsaturated fat 0G
polyunsaturated fat >999% 0.05G
20MG 1%
sodium 20%
24MG 2%
Vitamins and Minerals
37UG 5%
Vitamin A 281%
141UG 20%
6.3MG 8%
Vitamin C 33%
8.4MG 11%
6.2MG 1%
calcium 384%
30MG 3%
0.52MG 3%
iron 56%
0.81MG 5%
12MG 4%
magnesium 100%
24MG 8%
188MG 8%
13% potassium
167MG 7%
0.04MG 3%
100% thiamin (Vit B1)
0.02MG 2%
0.05MG 4%
riboflavin (Vit B2) 20%
0.06MG 5%
1.2MG 9%
445% niacin (Vit B3)
0.22MG 2%
0.04MG 3%
Vitamin B6 50%
0.06MG 5%
0.24MG 5%
>999% pantothenic acid (Vit B5)
0.02MG 0.4%
9.2UG 2%
folate (Vit B9) 530%
58UG 15%
Vitamin E >999%
0.61MG 4%
4.6UG 5%
Vitamin K >999%
145UG 161%
1.4G 3%
63% protein
0.86G 2%
choline >999%
5.8MG 1%
0.12MG 10%
200% copper
0.04MG 3%
0.04MG 2%
manganese 574%
0.27MG 15%
34MG 5%
127% phosphorus
15MG 2%
3.2UG 6%
966% selenium
0.3UG 1%
0.35MG 4%
119% zinc
0.16MG 2%
136G 404% Water 27G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does spinach or peach contain more calories in 100 grams?
Spinach and peach contain similar amounts of calories - spinach has 23 calories in 100g and peach has 42 calories.

Is spinach or peach better for protein?
Spinach has 210% more protein than peach - spinach has 2.9g of protein per 100 grams and peach has 0.91g of protein.

Does spinach or peach have more carbohydrates?
By weight, spinach has 60% fewer carbohydrates than peach - spinach has 3.6g of carbs for 100g and peach has 10.1g of carbohydrates.

Does spinach or peach contain more calcium?
Spinach is a rich source of calcium and it has 23 times more calcium than peach - spinach has 99mg of calcium in 100 grams and peach has 4mg of calcium.

Does spinach or peach contain more potassium?
Spinach is a rich source of potassium and it has 360% more potassium than peach - spinach has 558mg of potassium in 100 grams and peach has 122mg of potassium.