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

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Differences between spinach raw and pea raw

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin E, and magnesium, while pea raw has more vitamin B1, fiber, and vitamin C.
  • Spinach raw's daily need coverage for vitamin K is 382% higher.
  • Pea raw contains 16 times less vitamin E than spinach raw. Spinach raw contains 2.03mg of vitamin E, while pea raw contains 0.13mg.
  • 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 Spinach, raw and Peas, green, raw.

Infographic

Spinach raw vs Pea 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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%
Contains more MagnesiumMagnesium +139.4%
Contains more CalciumCalcium +296%
Contains more PotassiumPotassium +128.7%
Contains more IronIron +84.4%
Contains more ManganeseManganese +118.8%
Contains more CopperCopper +35.4%
Contains more ZincZinc +134%
Contains more PhosphorusPhosphorus +120.4%
Contains less SodiumSodium -93.7%
Contains more SeleniumSelenium +80%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more WaterWater +15.9%
Contains more OtherOther +97.7%
Contains more ProteinProtein +89.5%
Contains more CarbsCarbs +298.1%
~equal in Fats ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -11.3%
Contains more Mono. FatMonounsaturated fat +250%
Contains more Poly. FatPolyunsaturated fat +13.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +7028.6%
Contains more FructoseFructose +160%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Glucose ~0.12g
~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.
Spinach raw Pea 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 Spinach raw Pea raw DV% diff.
Vitamin K 482.9µg 24.8µg 382%
Vitamin A 469µg 38µg 48%
Folate 194µg 65µg 32%
Manganese 0.897mg 0.41mg 21%
Vitamin B1 0.078mg 0.266mg 16%
Iron 2.71mg 1.47mg 16%
Fiber 2.2g 5.7g 14%
Vitamin C 28.1mg 40mg 13%
Vitamin E 2.03mg 0.13mg 13%
Magnesium 79mg 33mg 11%
Potassium 558mg 244mg 9%
Vitamin B3 0.724mg 2.09mg 9%
Phosphorus 49mg 108mg 8%
Calcium 99mg 25mg 7%
Zinc 0.53mg 1.24mg 6%
Protein 2.86g 5.42g 5%
Copper 0.13mg 0.176mg 5%
Carbs 3.63g 14.45g 4%
Vitamin B2 0.189mg 0.132mg 4%
Calories 23kcal 81kcal 3%
Sodium 79mg 5mg 3%
Vitamin B6 0.195mg 0.169mg 2%
Choline 19.3mg 28.4mg 2%
Selenium 1µg 1.8µg 1%
Vitamin B5 0.065mg 0.104mg 1%
Fats 0.39g 0.4g 0%
Net carbs 1.43g 8.75g N/A
Sugar 0.42g 5.67g N/A
Saturated fat 0.063g 0.071g 0%
Monounsaturated fat 0.01g 0.035g 0%
Polyunsaturated fat 0.165g 0.187g 0%
Tryptophan 0.039mg 0.037mg 0%
Threonine 0.122mg 0.203mg 0%
Isoleucine 0.147mg 0.195mg 0%
Leucine 0.223mg 0.323mg 0%
Lysine 0.174mg 0.317mg 0%
Methionine 0.053mg 0.082mg 0%
Phenylalanine 0.129mg 0.2mg 0%
Valine 0.161mg 0.235mg 0%
Histidine 0.064mg 0.107mg 0%
Fructose 0.15g 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Pea 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
137%
Spinach raw
35%
Pea raw
Minerals Daily Need Coverage Score
45%
Spinach raw
31%
Pea 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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.