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Almonds vs. Spinach raw — In-Depth Nutrition Comparison

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How are Almonds and Spinach raw different?

  • Almonds are richer in Vitamin E, Copper, Vitamin B2, Phosphorus, Manganese, Magnesium, and Fiber, while Spinach raw is higher in Vitamin K, Vitamin A, and Folate.
  • Spinach raw covers your daily need of Vitamin K 402% more than Almonds.
  • Almonds contain 13 times more Vitamin E than Spinach raw. Almonds contain 25.63mg of Vitamin E, while Spinach raw contains 2.03mg.

Nuts, almonds and Spinach, raw types were used in this article.

Infographic

Almonds 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.
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +241.8%
Contains more CalciumCalcium +171.7%
Contains more PotassiumPotassium +31.4%
Contains more IronIron +36.9%
Contains more CopperCopper +693.1%
Contains more ZincZinc +488.7%
Contains more PhosphorusPhosphorus +881.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +142.9%
Contains more SeleniumSelenium +310%

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% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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% 563% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin EVitamin E +1162.6%
Contains more Vitamin B1Vitamin B1 +162.8%
Contains more Vitamin B2Vitamin B2 +502.1%
Contains more Vitamin B3Vitamin B3 +399.7%
Contains more Vitamin B5Vitamin B5 +624.6%
Contains more CholineCholine +169.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +468750%
Contains more Vitamin B6Vitamin B6 +42.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +340.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +639.5%
Contains more FatsFats +12702.6%
Contains more CarbsCarbs +493.7%
Contains more OtherOther +72.1%
Contains more WaterWater +1972.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +315410%
Contains more Poly. FatPolyunsaturated fat +7372.1%
Contains less Sat. FatSaturated Fat -98.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 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 +5542.9%
Contains more GlucoseGlucose +54.5%
Contains more MaltoseMaltose +∞%
Contains more FructoseFructose +36.4%
Contains more GalactoseGalactose +42.9%
~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.
Almonds 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 Almonds Spinach raw Opinion
Calories 579kcal 23kcal Almonds
Protein 21.15g 2.86g Almonds
Fats 49.93g 0.39g Almonds
Vitamin C 0mg 28.1mg Spinach raw
Net carbs 9.05g 1.43g Almonds
Carbs 21.55g 3.63g Almonds
Magnesium 270mg 79mg Almonds
Calcium 269mg 99mg Almonds
Potassium 733mg 558mg Almonds
Iron 3.71mg 2.71mg Almonds
Sugar 4.35g 0.42g Spinach raw
Fiber 12.5g 2.2g Almonds
Copper 1.031mg 0.13mg Almonds
Zinc 3.12mg 0.53mg Almonds
Starch 0.72g Almonds
Phosphorus 481mg 49mg Almonds
Sodium 1mg 79mg Almonds
Vitamin A 2IU 9377IU Spinach raw
Vitamin A 0µg 469µg Spinach raw
Vitamin E 25.63mg 2.03mg Almonds
Manganese 2.179mg 0.897mg Almonds
Selenium 4.1µg 1µg Almonds
Vitamin B1 0.205mg 0.078mg Almonds
Vitamin B2 1.138mg 0.189mg Almonds
Vitamin B3 3.618mg 0.724mg Almonds
Vitamin B5 0.471mg 0.065mg Almonds
Vitamin B6 0.137mg 0.195mg Spinach raw
Vitamin K 0µg 482.9µg Spinach raw
Folate 44µg 194µg Spinach raw
Trans Fat 0.015g 0g Spinach raw
Choline 52.1mg 19.3mg Almonds
Saturated Fat 3.802g 0.063g Spinach raw
Monounsaturated Fat 31.551g 0.01g Almonds
Polyunsaturated fat 12.329g 0.165g Almonds
Tryptophan 0.211mg 0.039mg Almonds
Threonine 0.601mg 0.122mg Almonds
Isoleucine 0.751mg 0.147mg Almonds
Leucine 1.473mg 0.223mg Almonds
Lysine 0.568mg 0.174mg Almonds
Methionine 0.157mg 0.053mg Almonds
Phenylalanine 1.132mg 0.129mg Almonds
Valine 0.855mg 0.161mg Almonds
Histidine 0.539mg 0.064mg Almonds
Fructose 0.11g 0.15g Spinach raw
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds 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
78%
Almonds
168%
Spinach raw
Minerals Daily Need Coverage Score
142%
Almonds
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 3.93g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 3.739g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.2)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 78mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almonds
Almonds 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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.