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  6. Peanut butter vs. Spinach raw

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

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A recap on differences between Peanut butter and Spinach raw

  • Peanut butter is higher in Vitamin B3, Vitamin E , Phosphorus, Manganese, and Copper, yet Spinach raw is higher in Vitamin K, Vitamin A RAE, Vitamin C, and Folate.
  • Spinach raw covers your daily Vitamin K needs 402% more than Peanut butter.
  • Peanut butter contains 164 times more Saturated Fat than Spinach raw. While Peanut butter contains 10.325g of Saturated Fat, Spinach raw contains only 0.063g.

Food varieties used in this article are Peanut butter, smooth style, without salt and Spinach, raw.

Infographic

Peanut 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.
Peanut butter
Peanut butter
7
:
2
Spinach raw
Spinach raw
Contains more Magnesium +112.7%
Contains more Phosphorus +583.7%
Contains less Sodium -78.5%
Contains more Zinc +373.6%
Contains more Copper +224.6%
Contains more Manganese +85.6%
Contains more Selenium +310%
Contains more Calcium +102%
Contains more Iron +55.7%
Equal in Potassium - 558
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Magnesium +112.7%
Contains more Phosphorus +583.7%
Contains less Sodium -78.5%
Contains more Zinc +373.6%
Contains more Copper +224.6%
Contains more Manganese +85.6%
Contains more Selenium +310%
Contains more Calcium +102%
Contains more Iron +55.7%
Equal in Potassium - 558

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.
Peanut butter
Peanut butter
6
:
4
Spinach raw
Spinach raw
Contains more Vitamin E +348.3%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B3 +1711%
Contains more Vitamin B5 +1649.2%
Contains more Vitamin B6 +126.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +123%
Contains more Vitamin K +160866.7%
Equal in Vitamin B2 - 0.189
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin E +348.3%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B3 +1711%
Contains more Vitamin B5 +1649.2%
Contains more Vitamin B6 +126.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +123%
Contains more Vitamin K +160866.7%
Equal in Vitamin B2 - 0.189

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
4
:
1
Spinach raw
Spinach raw
Contains more Protein +676.6%
Contains more Fats +13069.2%
Contains more Carbs +514.6%
Contains more Other +68%
Contains more Water +7330.9%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Spinach raw
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 +676.6%
Contains more Fats +13069.2%
Contains more Carbs +514.6%
Contains more Other +68%
Contains more Water +7330.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +259310%
Contains more Polyunsaturated fat +7497%
Contains less Saturated Fat -99.4%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +259310%
Contains more Polyunsaturated fat +7497%
Contains less Saturated Fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peanut butter
Peanut butter
3
:
2
Spinach raw
Spinach raw
Contains more Starch +∞%
Contains more Sucrose +14542.9%
Contains more Glucose +18.2%
Contains more Fructose +25%
Contains more Galactose +∞%
Peanut butter
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Spinach raw
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 +14542.9%
Contains more Glucose +18.2%
Contains more Fructose +25%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut 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 Peanut butter Spinach raw Opinion
Net carbs 17.31g 1.43g Peanut butter
Protein 22.21g 2.86g Peanut butter
Fats 51.36g 0.39g Peanut butter
Carbs 22.31g 3.63g Peanut butter
Calories 598kcal 23kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g 0.15g Spinach raw
Sugar 10.49g 0.42g Spinach raw
Fiber 5g 2.2g Peanut butter
Calcium 49mg 99mg Spinach raw
Iron 1.74mg 2.71mg Spinach raw
Magnesium 168mg 79mg Peanut butter
Phosphorus 335mg 49mg Peanut butter
Potassium 558mg 558mg
Sodium 17mg 79mg Peanut butter
Zinc 2.51mg 0.53mg Peanut butter
Copper 0.422mg 0.13mg Peanut butter
Manganese 1.665mg 0.897mg Peanut butter
Selenium 4.1µg 1µg Peanut butter
Vitamin A 0IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 9.1mg 2.03mg Peanut butter
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.15mg 0.078mg Peanut butter
Vitamin B2 0.192mg 0.189mg Peanut butter
Vitamin B3 13.112mg 0.724mg Peanut butter
Vitamin B5 1.137mg 0.065mg Peanut butter
Vitamin B6 0.441mg 0.195mg Peanut butter
Folate 87µg 194µg Spinach raw
Vitamin K 0.3µg 482.9µg Spinach raw
Tryptophan 0.231mg 0.039mg Peanut butter
Threonine 0.525mg 0.122mg Peanut butter
Isoleucine 0.616mg 0.147mg Peanut butter
Leucine 1.546mg 0.223mg Peanut butter
Lysine 0.681mg 0.174mg Peanut butter
Methionine 0.265mg 0.053mg Peanut butter
Phenylalanine 1.202mg 0.129mg Peanut butter
Valine 0.782mg 0.161mg Peanut butter
Histidine 0.557mg 0.064mg Peanut butter
Trans Fat 0.075g 0g Spinach raw
Saturated Fat 10.325g 0.063g Spinach raw
Monounsaturated Fat 25.941g 0.01g Peanut butter
Polyunsaturated fat 12.535g 0.165g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
181%
Spinach raw
Minerals Daily Need Coverage Score
84%
Peanut butter
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 10.07g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 10.262g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.6)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 62mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Peanut butter
Peanut 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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.