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Almond vs. Spinach raw — In-Depth Nutrition Comparison

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How are Almond and Spinach raw different?

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

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

Infographic

Almond 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.
Contains more Calcium +171.7%
Contains more Iron +36.9%
Contains more Magnesium +241.8%
Contains more Phosphorus +881.6%
Contains more Potassium +31.4%
Contains less Sodium -98.7%
Contains more Zinc +488.7%
Contains more Copper +693.1%
Contains more Manganese +142.9%
Contains more Selenium +310%
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 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +171.7%
Contains more Iron +36.9%
Contains more Magnesium +241.8%
Contains more Phosphorus +881.6%
Contains more Potassium +31.4%
Contains less Sodium -98.7%
Contains more Zinc +488.7%
Contains more Copper +693.1%
Contains more Manganese +142.9%
Contains more Selenium +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.
Almond
6
:
Contains more Vitamin E +1162.6%
Contains more Vitamin B1 +162.8%
Contains more Vitamin B2 +502.1%
Contains more Vitamin B3 +399.7%
Contains more Vitamin B5 +624.6%
Contains more Choline +169.9%
Contains more Vitamin A +468750%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +42.3%
Contains more Folate +340.9%
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 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Contains more Vitamin E +1162.6%
Contains more Vitamin B1 +162.8%
Contains more Vitamin B2 +502.1%
Contains more Vitamin B3 +399.7%
Contains more Vitamin B5 +624.6%
Contains more Choline +169.9%
Contains more Vitamin A +468750%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +42.3%
Contains more Folate +340.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +639.5%
Contains more Fats +12702.6%
Contains more Carbs +493.7%
Contains more Other +72.1%
Contains more Water +1972.6%
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 Protein +639.5%
Contains more Fats +12702.6%
Contains more Carbs +493.7%
Contains more Other +72.1%
Contains more Water +1972.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +315410%
Contains more Polyunsaturated fat +7372.1%
Contains less Saturated Fat -98.3%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +315410%
Contains more Polyunsaturated fat +7372.1%
Contains less Saturated Fat -98.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +5542.9%
Contains more Glucose +54.5%
Contains more Maltose +∞%
Contains more Fructose +36.4%
Contains more Galactose +42.9%
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 Starch +∞%
Contains more Sucrose +5542.9%
Contains more Glucose +54.5%
Contains more Maltose +∞%
Contains more Fructose +36.4%
Contains more Galactose +42.9%

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 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 Spinach raw Opinion
Net carbs 9.05g 1.43g Almond
Protein 21.15g 2.86g Almond
Fats 49.93g 0.39g Almond
Carbs 21.55g 3.63g Almond
Calories 579kcal 23kcal Almond
Starch 0.72g Almond
Fructose 0.11g 0.15g Spinach raw
Sugar 4.35g 0.42g Spinach raw
Fiber 12.5g 2.2g Almond
Calcium 269mg 99mg Almond
Iron 3.71mg 2.71mg Almond
Magnesium 270mg 79mg Almond
Phosphorus 481mg 49mg Almond
Potassium 733mg 558mg Almond
Sodium 1mg 79mg Almond
Zinc 3.12mg 0.53mg Almond
Copper 1.031mg 0.13mg Almond
Manganese 2.179mg 0.897mg Almond
Selenium 4.1µg 1µg Almond
Vitamin A 2IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 25.63mg 2.03mg Almond
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.205mg 0.078mg Almond
Vitamin B2 1.138mg 0.189mg Almond
Vitamin B3 3.618mg 0.724mg Almond
Vitamin B5 0.471mg 0.065mg Almond
Vitamin B6 0.137mg 0.195mg Spinach raw
Folate 44µg 194µg Spinach raw
Choline 52.1mg 19.3mg Almond
Vitamin K 0µg 482.9µg Spinach raw
Tryptophan 0.211mg 0.039mg Almond
Threonine 0.601mg 0.122mg Almond
Isoleucine 0.751mg 0.147mg Almond
Leucine 1.473mg 0.223mg Almond
Lysine 0.568mg 0.174mg Almond
Methionine 0.157mg 0.053mg Almond
Phenylalanine 1.132mg 0.129mg Almond
Valine 0.855mg 0.161mg Almond
Histidine 0.539mg 0.064mg Almond
Trans Fat 0.015g 0g Spinach raw
Saturated Fat 3.802g 0.063g Spinach raw
Monounsaturated Fat 31.551g 0.01g Almond
Polyunsaturated fat 12.329g 0.165g 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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Almond
168%
Spinach raw
Minerals Daily Need Coverage Score
142%
Almond
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?
Almond
Almond contains less Sodium (difference - 78mg)
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 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.