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Spinach vs. Black pepper — In-Depth Nutrition Comparison

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How are Spinach and Black pepper different?

  • Spinach is richer in Vitamin K, Vitamin A RAE, and Folate, while Black pepper is higher in Manganese, Copper, Fiber, Iron, Calcium, Potassium, and Vitamin B5.
  • Black pepper covers your daily need of Manganese 514% more than Spinach.
  • Spinach contains 19 times more Vitamin A RAE than Black pepper. Spinach contains 524µg of Vitamin A RAE, while Black pepper contains 27µg.

Spinach, cooked, boiled, drained, without salt and Spices, pepper, black types were used in this article.

Infographic

Spinach vs Black pepper 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.
Contains more Calcium +225.7%
Contains more Iron +172%
Contains more Magnesium +96.6%
Contains more Phosphorus +182.1%
Contains more Potassium +185.2%
Contains less Sodium -71.4%
Contains more Zinc +56.6%
Contains more Copper +664.4%
Contains more Manganese +1264%
Contains more Selenium +226.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Contains more Calcium +225.7%
Contains more Iron +172%
Contains more Magnesium +96.6%
Contains more Phosphorus +182.1%
Contains more Potassium +185.2%
Contains less Sodium -71.4%
Contains more Zinc +56.6%
Contains more Copper +664.4%
Contains more Manganese +1264%
Contains more Selenium +226.7%

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.
:
Contains more Vitamin A +1816.1%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +31.1%
Contains more Folate +758.8%
Contains more Vitamin K +201.5%
Contains more Vitamin B1 +13.7%
Contains more Vitamin B3 +133.3%
Contains more Vitamin B5 +864.8%
Contains more Vitamin B6 +20.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Contains more Vitamin A +1816.1%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +31.1%
Contains more Folate +758.8%
Contains more Vitamin K +201.5%
Contains more Vitamin B1 +13.7%
Contains more Vitamin B3 +133.3%
Contains more Vitamin B5 +864.8%
Contains more Vitamin B6 +20.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +632%
Contains more Protein +249.8%
Contains more Fats +1153.8%
Contains more Carbs +1605.3%
Contains more Other +449.2%
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more Water +632%
Contains more Protein +249.8%
Contains more Fats +1153.8%
Contains more Carbs +1605.3%
Contains more Other +449.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +12216.7%
Contains more Polyunsaturated fat +815.6%
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +12216.7%
Contains more Polyunsaturated fat +815.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Black pepper Opinion
Net carbs 1.35g 38.65g Black pepper
Protein 2.97g 10.39g Black pepper
Fats 0.26g 3.26g Black pepper
Carbs 3.75g 63.95g Black pepper
Calories 23kcal 251kcal Black pepper
Fructose 0.23g Black pepper
Sugar 0.43g 0.64g Spinach
Fiber 2.4g 25.3g Black pepper
Calcium 136mg 443mg Black pepper
Iron 3.57mg 9.71mg Black pepper
Magnesium 87mg 171mg Black pepper
Phosphorus 56mg 158mg Black pepper
Potassium 466mg 1329mg Black pepper
Sodium 70mg 20mg Black pepper
Zinc 0.76mg 1.19mg Black pepper
Copper 0.174mg 1.33mg Black pepper
Manganese 0.935mg 12.753mg Black pepper
Selenium 1.5µg 4.9µg Black pepper
Vitamin A 10481IU 547IU Spinach
Vitamin A RAE 524µg 27µg Spinach
Vitamin E 2.08mg 1.04mg Spinach
Vitamin C 9.8mg 0mg Spinach
Vitamin B1 0.095mg 0.108mg Black pepper
Vitamin B2 0.236mg 0.18mg Spinach
Vitamin B3 0.49mg 1.143mg Black pepper
Vitamin B5 0.145mg 1.399mg Black pepper
Vitamin B6 0.242mg 0.291mg Black pepper
Folate 146µg 17µg Spinach
Vitamin K 493.6µg 163.7µg Spinach
Tryptophan 0.04mg 0.058mg Black pepper
Threonine 0.127mg 0.244mg Black pepper
Isoleucine 0.152mg 0.366mg Black pepper
Leucine 0.231mg 1.014mg Black pepper
Lysine 0.182mg 0.244mg Black pepper
Methionine 0.055mg 0.096mg Black pepper
Phenylalanine 0.134mg 0.446mg Black pepper
Valine 0.168mg 0.547mg Black pepper
Histidine 0.066mg 0.159mg Black pepper
Saturated Fat 0.043g 1.392g Spinach
Monounsaturated Fat 0.006g 0.739g Black pepper
Polyunsaturated fat 0.109g 0.998g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Black pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
183%
Spinach
60%
Black pepper
Minerals Daily Need Coverage Score
52%
Spinach
297%
Black pepper

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 1.349g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $2.3)
Which food contains less Sodium?
Black pepper
Black pepper contains less Sodium (difference - 50mg)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.