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Pea raw vs. Spinach raw — In-Depth Nutrition Comparison

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Differences between pea raw and spinach raw

  • Pea raw has more vitamin B1, fiber, and vitamin C, while spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin E, and magnesium.
  • Spinach raw's daily need coverage for vitamin K is 382% higher.
  • Spinach raw contains 3 times less vitamin B1 than pea raw. Pea raw contains 0.266mg of vitamin B1, while spinach raw contains 0.078mg.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of pea raw is 54.

The food types used in this comparison are Peas, green, raw and Spinach, raw.

Infographic

Pea raw vs Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 CopperCopper +35.4%
Contains more ZincZinc +134%
Contains more PhosphorusPhosphorus +120.4%
Contains less SodiumSodium -93.7%
Contains more SeleniumSelenium +80%
Contains more MagnesiumMagnesium +139.4%
Contains more CalciumCalcium +296%
Contains more PotassiumPotassium +128.7%
Contains more IronIron +84.4%
Contains more ManganeseManganese +118.8%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 CVitamin C +42.3%
Contains more Vitamin B1Vitamin B1 +241%
Contains more Vitamin B3Vitamin B3 +188.7%
Contains more Vitamin B5Vitamin B5 +60%
Contains more CholineCholine +47.2%
Contains more Vitamin AVitamin A +1134.2%
Contains more Vitamin EVitamin E +1461.5%
Contains more Vitamin B2Vitamin B2 +43.2%
Contains more Vitamin B6Vitamin B6 +15.4%
Contains more Vitamin KVitamin K +1847.2%
Contains more FolateFolate +198.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +89.5%
Contains more CarbsCarbs +298.1%
Contains more WaterWater +15.9%
Contains more OtherOther +97.7%
~equal in Fats ~0.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 +250%
Contains more Poly. FatPolyunsaturated fat +13.3%
Contains less Sat. FatSaturated fat -11.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 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 SucroseSucrose +7028.6%
Contains more FructoseFructose +160%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Glucose ~0.11g
~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.
Pea raw Spinach raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pea raw Spinach raw DV% diff.
Vitamin K 24.8µg 482.9µg 382%
Vitamin A 38µg 469µg 48%
Folate 65µg 194µg 32%
Manganese 0.41mg 0.897mg 21%
Vitamin B1 0.266mg 0.078mg 16%
Iron 1.47mg 2.71mg 16%
Fiber 5.7g 2.2g 14%
Vitamin C 40mg 28.1mg 13%
Vitamin E 0.13mg 2.03mg 13%
Magnesium 33mg 79mg 11%
Potassium 244mg 558mg 9%
Vitamin B3 2.09mg 0.724mg 9%
Phosphorus 108mg 49mg 8%
Calcium 25mg 99mg 7%
Zinc 1.24mg 0.53mg 6%
Protein 5.42g 2.86g 5%
Copper 0.176mg 0.13mg 5%
Carbs 14.45g 3.63g 4%
Vitamin B2 0.132mg 0.189mg 4%
Calories 81kcal 23kcal 3%
Sodium 5mg 79mg 3%
Vitamin B6 0.169mg 0.195mg 2%
Choline 28.4mg 19.3mg 2%
Selenium 1.8µg 1µg 1%
Vitamin B5 0.104mg 0.065mg 1%
Fats 0.4g 0.39g 0%
Net carbs 8.75g 1.43g N/A
Sugar 5.67g 0.42g N/A
Saturated fat 0.071g 0.063g 0%
Monounsaturated fat 0.035g 0.01g 0%
Polyunsaturated fat 0.187g 0.165g 0%
Tryptophan 0.037mg 0.039mg 0%
Threonine 0.203mg 0.122mg 0%
Isoleucine 0.195mg 0.147mg 0%
Leucine 0.323mg 0.223mg 0%
Lysine 0.317mg 0.174mg 0%
Methionine 0.082mg 0.053mg 0%
Phenylalanine 0.2mg 0.129mg 0%
Valine 0.235mg 0.161mg 0%
Histidine 0.107mg 0.064mg 0%
Fructose 0.39g 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw 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
35%
Pea raw
137%
Spinach raw
Minerals Daily Need Coverage Score
31%
Pea raw
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 5.25g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.1)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 74mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.