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Almond butter vs. Spinach raw — In-Depth Nutrition Comparison

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Important differences between almond butter and spinach raw

  • Almond butter has more vitamin E, copper, phosphorus, vitamin B2, manganese, magnesium, and fiber; however, spinach raw has more vitamin K, vitamin A, and folate.
  • Spinach raw's daily need coverage for vitamin K is 402% more.
  • Almond butter has 12 times more vitamin E than spinach raw. Almond butter has 24.21mg of vitamin E, while spinach raw has 2.03mg.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Spinach, raw.

Infographic

Almond butter vs Spinach raw infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +253.2%
Contains more CalciumCalcium +250.5%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +28.8%
Contains more CopperCopper +618.5%
Contains more ZincZinc +520.8%
Contains more PhosphorusPhosphorus +936.7%
Contains less SodiumSodium -91.1%
Contains more ManganeseManganese +137.6%
Contains more SeleniumSelenium +140%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin EVitamin E +1092.6%
Contains more Vitamin B2Vitamin B2 +396.8%
Contains more Vitamin B3Vitamin B3 +335.8%
Contains more Vitamin B5Vitamin B5 +389.2%
Contains more CholineCholine +169.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +90.2%
Contains more Vitamin B6Vitamin B6 +89.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +266%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +632.9%
Contains more FatsFats +14130.8%
Contains more CarbsCarbs +418.5%
Contains more OtherOther +79.1%
Contains more WaterWater +5473.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +324350%
Contains more Poly. FatPolyunsaturated fat +8150.3%
Contains less Sat. FatSaturated fat -98.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +6100%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +450%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Spinach raw
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 butter Spinach raw DV% diff.
Vitamin K 0µg 482.9µg 402%
Vitamin E 24.21mg 2.03mg 148%
Polyunsaturated fat 13.613g 0.165g 90%
Copper 0.934mg 0.13mg 89%
Fats 55.5g 0.39g 85%
Monounsaturated fat 32.445g 0.01g 81%
Phosphorus 508mg 49mg 66%
Vitamin B2 0.939mg 0.189mg 58%
Manganese 2.131mg 0.897mg 54%
Vitamin A 0µg 469µg 52%
Magnesium 279mg 79mg 48%
Protein 20.96g 2.86g 36%
Folate 53µg 194µg 35%
Fiber 10.3g 2.2g 32%
Vitamin C 0mg 28.1mg 31%
Calories 614kcal 23kcal 30%
Zinc 3.29mg 0.53mg 25%
Calcium 347mg 99mg 25%
Saturated fat 4.152g 0.063g 19%
Vitamin B3 3.155mg 0.724mg 15%
Iron 3.49mg 2.71mg 10%
Vitamin B6 0.103mg 0.195mg 7%
Choline 52.1mg 19.3mg 6%
Potassium 748mg 558mg 6%
Carbs 18.82g 3.63g 5%
Vitamin B5 0.318mg 0.065mg 5%
Vitamin B1 0.041mg 0.078mg 3%
Selenium 2.4µg 1µg 3%
Sodium 7mg 79mg 3%
Net carbs 8.52g 1.43g N/A
Sugar 4.43g 0.42g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.039mg 0%
Threonine 0.555mg 0.122mg 0%
Isoleucine 0.813mg 0.147mg 0%
Leucine 1.483mg 0.223mg 0%
Lysine 0.612mg 0.174mg 0%
Methionine 0.122mg 0.053mg 0%
Phenylalanine 1.149mg 0.129mg 0%
Valine 0.937mg 0.161mg 0%
Histidine 0.55mg 0.064mg 0%
Fructose 0g 0.15g 0%

Which food is preferable for your diet?

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

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
68%
Almond butter
137%
Spinach raw
Minerals Daily Need Coverage Score
141%
Almond butter
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4.01g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 4.089g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.8)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 72mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond butter
Almond butter 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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.