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Spinach raw vs. Almond — In-Depth Nutrition Comparison

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How are Spinach raw and Almond different?

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

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

Infographic

Spinach raw vs Almond 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 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
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.
:
6
Almond
Contains more Vitamin A +468750%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +42.3%
Contains more Folate +340.9%
Contains more Vitamin K +∞%
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%
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%
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%
Contains more Vitamin A +468750%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +42.3%
Contains more Folate +340.9%
Contains more Vitamin K +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1972.6%
Contains more Protein +639.5%
Contains more Fats +12702.6%
Contains more Carbs +493.7%
Contains more Other +72.1%
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
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
Contains more Water +1972.6%
Contains more Protein +639.5%
Contains more Fats +12702.6%
Contains more Carbs +493.7%
Contains more Other +72.1%

Fat Type Comparison

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

Carbohydrate type comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Almond
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 Spinach raw Almond Opinion
Net carbs 1.43g 9.05g Almond
Protein 2.86g 21.15g Almond
Fats 0.39g 49.93g Almond
Carbs 3.63g 21.55g Almond
Calories 23kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.15g 0.11g Spinach raw
Sugar 0.42g 4.35g Spinach raw
Fiber 2.2g 12.5g Almond
Calcium 99mg 269mg Almond
Iron 2.71mg 3.71mg Almond
Magnesium 79mg 270mg Almond
Phosphorus 49mg 481mg Almond
Potassium 558mg 733mg Almond
Sodium 79mg 1mg Almond
Zinc 0.53mg 3.12mg Almond
Copper 0.13mg 1.031mg Almond
Manganese 0.897mg 2.179mg Almond
Selenium 1µg 4.1µg Almond
Vitamin A 9377IU 2IU Spinach raw
Vitamin A RAE 469µg 0µg Spinach raw
Vitamin E 2.03mg 25.63mg Almond
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.205mg Almond
Vitamin B2 0.189mg 1.138mg Almond
Vitamin B3 0.724mg 3.618mg Almond
Vitamin B5 0.065mg 0.471mg Almond
Vitamin B6 0.195mg 0.137mg Spinach raw
Folate 194µg 44µg Spinach raw
Choline 19.3mg 52.1mg Almond
Vitamin K 482.9µg 0µg Spinach raw
Tryptophan 0.039mg 0.211mg Almond
Threonine 0.122mg 0.601mg Almond
Isoleucine 0.147mg 0.751mg Almond
Leucine 0.223mg 1.473mg Almond
Lysine 0.174mg 0.568mg Almond
Methionine 0.053mg 0.157mg Almond
Phenylalanine 0.129mg 1.132mg Almond
Valine 0.161mg 0.855mg Almond
Histidine 0.064mg 0.539mg Almond
Trans Fat 0g 0.015g Spinach raw
Saturated Fat 0.063g 3.802g Spinach raw
Monounsaturated Fat 0.01g 31.551g Almond
Polyunsaturated fat 0.165g 12.329g 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
Spinach raw Almond
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
168%
Spinach raw
78%
Almond
Minerals Daily Need Coverage Score
45%
Spinach raw
142%
Almond

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.