Almonds vs. Spinach — In-Depth Nutrition Comparison
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How are almonds and spinach different?
- Almonds are higher in vitamin E, copper, vitamin B2, phosphorus, manganese, magnesium, and fiber; however, spinach is richer in vitamin K, vitamin A, and folate.
- Daily need coverage for vitamin K for spinach is 411% higher.
- Almonds contain 12 times more vitamin E than spinach. While almonds contain 25.63mg of vitamin E, spinach contains only 2.08mg.
- Almonds have a lower glycemic index (0) than spinach (32).
Nuts, almonds and Spinach, cooked, boiled, drained, without salt are the varieties used in this article.
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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 MagnesiumMagnesium | +210.3% |
| Contains more CalciumCalcium | +97.8% |
| Contains more PotassiumPotassium | +57.3% |
| Contains more CopperCopper | +492.5% |
| Contains more ZincZinc | +310.5% |
| Contains more PhosphorusPhosphorus | +758.9% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +133% |
| Contains more SeleniumSelenium | +173.3% |
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 EVitamin E | +1132.2% |
| Contains more Vitamin B1Vitamin B1 | +115.8% |
| Contains more Vitamin B2Vitamin B2 | +382.2% |
| Contains more Vitamin B3Vitamin B3 | +638.4% |
| Contains more Vitamin B5Vitamin B5 | +224.8% |
| Contains more CholineCholine | +164.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +76.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +231.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 493.6µg | 411% |
| Vitamin E | 25.63mg | 2.08mg | 157% |
| Copper | 1.031mg | 0.174mg | 95% |
| Polyunsaturated fat | 12.329g | 0.109g | 81% |
| Monounsaturated fat | 31.551g | 0.006g | 79% |
| Fats | 49.93g | 0.26g | 76% |
| Vitamin B2 | 1.138mg | 0.236mg | 69% |
| Phosphorus | 481mg | 56mg | 61% |
| Vitamin A | 0µg | 524µg | 58% |
| Manganese | 2.179mg | 0.935mg | 54% |
| Magnesium | 270mg | 87mg | 44% |
| Fiber | 12.5g | 2.4g | 40% |
| Protein | 21.15g | 2.97g | 36% |
| Calories | 579kcal | 23kcal | 28% |
| Folate | 44µg | 146µg | 26% |
| Zinc | 3.12mg | 0.76mg | 21% |
| Vitamin B3 | 3.618mg | 0.49mg | 20% |
| Saturated fat | 3.802g | 0.043g | 17% |
| Calcium | 269mg | 136mg | 13% |
| Vitamin C | 0mg | 9.8mg | 11% |
| Vitamin B1 | 0.205mg | 0.095mg | 9% |
| Potassium | 733mg | 466mg | 8% |
| Vitamin B6 | 0.137mg | 0.242mg | 8% |
| Vitamin B5 | 0.471mg | 0.145mg | 7% |
| Choline | 52.1mg | 19.7mg | 6% |
| Carbs | 21.55g | 3.75g | 6% |
| Selenium | 4.1µg | 1.5µg | 5% |
| Sodium | 1mg | 70mg | 3% |
| Iron | 3.71mg | 3.57mg | 2% |
| Net carbs | 9.05g | 1.35g | N/A |
| Sugar | 4.35g | 0.43g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.04mg | 0% |
| Threonine | 0.601mg | 0.127mg | 0% |
| Isoleucine | 0.751mg | 0.152mg | 0% |
| Leucine | 1.473mg | 0.231mg | 0% |
| Lysine | 0.568mg | 0.182mg | 0% |
| Methionine | 0.157mg | 0.055mg | 0% |
| Phenylalanine | 1.132mg | 0.134mg | 0% |
| Valine | 0.855mg | 0.168mg | 0% |
| Histidine | 0.539mg | 0.066mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +612.1% |
| Contains more FatsFats | +19103.8% |
| Contains more CarbsCarbs | +474.7% |
| Contains more OtherOther | +63.5% |
| Contains more WaterWater | +1968.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +525750% |
| Contains more Poly. FatPolyunsaturated fat | +11211% |
| Contains less Sat. FatSaturated fat | -98.9% |
