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Almond vs. Spinach — In-Depth Nutrition Comparison

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How are Almond and Spinach different?

  • Almond is higher in Vitamin E , Copper, Vitamin B2, Phosphorus, Manganese, Magnesium, and Fiber, however, Spinach is richer in Vitamin K, Vitamin A RAE, and Folate.
  • Daily need coverage for Vitamin K from Spinach is 411% higher.
  • Almond contains 12 times more Vitamin E than Spinach. While Almond contains 25.63mg of Vitamin E , Spinach contains only 2.08mg.

Nuts, almonds and Spinach, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Almond vs Spinach infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
10
:
Contains more Calcium +97.8%
Contains more Magnesium +210.3%
Contains more Phosphorus +758.9%
Contains more Potassium +57.3%
Contains less Sodium -98.6%
Contains more Zinc +310.5%
Contains more Copper +492.5%
Contains more Manganese +133%
Contains more Selenium +173.3%
Equal in Iron - 3.57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Calcium +97.8%
Contains more Magnesium +210.3%
Contains more Phosphorus +758.9%
Contains more Potassium +57.3%
Contains less Sodium -98.6%
Contains more Zinc +310.5%
Contains more Copper +492.5%
Contains more Manganese +133%
Contains more Selenium +173.3%
Equal in Iron - 3.57

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
5
:
Contains more Vitamin E +1132.2%
Contains more Vitamin B1 +115.8%
Contains more Vitamin B2 +382.2%
Contains more Vitamin B3 +638.4%
Contains more Vitamin B5 +224.8%
Contains more Vitamin A +523950%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +76.6%
Contains more Folate +231.8%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin E +1132.2%
Contains more Vitamin B1 +115.8%
Contains more Vitamin B2 +382.2%
Contains more Vitamin B3 +638.4%
Contains more Vitamin B5 +224.8%
Contains more Vitamin A +523950%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +76.6%
Contains more Folate +231.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
4
:
Contains more Protein +612.1%
Contains more Fats +19103.8%
Contains more Carbs +474.7%
Contains more Other +63.5%
Contains more Water +1968.3%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +612.1%
Contains more Fats +19103.8%
Contains more Carbs +474.7%
Contains more Other +63.5%
Contains more Water +1968.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
:
Contains more Monounsaturated Fat +525750%
Contains more Polyunsaturated fat +11211%
Contains less Saturated Fat -98.9%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +525750%
Contains more Polyunsaturated fat +11211%
Contains less Saturated Fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Spinach
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Spinach Opinion
Net carbs 9.05g 1.35g Almond
Protein 21.15g 2.97g Almond
Fats 49.93g 0.26g Almond
Carbs 21.55g 3.75g Almond
Calories 579kcal 23kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 0.43g Spinach
Fiber 12.5g 2.4g Almond
Calcium 269mg 136mg Almond
Iron 3.71mg 3.57mg Almond
Magnesium 270mg 87mg Almond
Phosphorus 481mg 56mg Almond
Potassium 733mg 466mg Almond
Sodium 1mg 70mg Almond
Zinc 3.12mg 0.76mg Almond
Copper 1.031mg 0.174mg Almond
Manganese 2.179mg 0.935mg Almond
Selenium 4.1µg 1.5µg Almond
Vitamin A 2IU 10481IU Spinach
Vitamin A RAE 0µg 524µg Spinach
Vitamin E 25.63mg 2.08mg Almond
Vitamin C 0mg 9.8mg Spinach
Vitamin B1 0.205mg 0.095mg Almond
Vitamin B2 1.138mg 0.236mg Almond
Vitamin B3 3.618mg 0.49mg Almond
Vitamin B5 0.471mg 0.145mg Almond
Vitamin B6 0.137mg 0.242mg Spinach
Folate 44µg 146µg Spinach
Vitamin K 0µg 493.6µg Spinach
Tryptophan 0.211mg 0.04mg Almond
Threonine 0.601mg 0.127mg Almond
Isoleucine 0.751mg 0.152mg Almond
Leucine 1.473mg 0.231mg Almond
Lysine 0.568mg 0.182mg Almond
Methionine 0.157mg 0.055mg Almond
Phenylalanine 1.132mg 0.134mg Almond
Valine 0.855mg 0.168mg Almond
Histidine 0.539mg 0.066mg Almond
Trans Fat 0.015g 0g Spinach
Saturated Fat 3.802g 0.043g Spinach
Monounsaturated Fat 31.551g 0.006g Almond
Polyunsaturated fat 12.329g 0.109g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
183%
Spinach
Minerals Daily Need Coverage Score
142%
Almond
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 3.92g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 3.759g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $2.2)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 69mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.