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  6. Spinach vs. Pea

Spinach vs. Pea — In-Depth Nutrition Comparison

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Summary of differences between Spinach and Pea

  • Spinach has more Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Vitamin E , and Magnesium, however, Pea is higher in Vitamin B5, Vitamin B1, and Fiber.
  • Pea covers your daily need of Vitamin B5 3057% more than Spinach.
  • Spinach has 19 times more Vitamin K than Pea. While Spinach has 493.6µg of Vitamin K, Pea has only 25.9µg.

These are the specific foods used in this comparison Spinach, cooked, boiled, drained, without salt and Peas, green, cooked, boiled, drained, without salt.

Infographic

Spinach vs Pea 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.
Spinach
Spinach
6
:
4
Pea
Pea
Contains more Calcium +403.7%
Contains more Iron +131.8%
Contains more Magnesium +123.1%
Contains more Potassium +72%
Contains more Manganese +78.1%
Contains more Phosphorus +108.9%
Contains less Sodium -95.7%
Contains more Zinc +56.6%
Contains more Selenium +26.7%
Equal in Copper - 0.173
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Contains more Calcium +403.7%
Contains more Iron +131.8%
Contains more Magnesium +123.1%
Contains more Potassium +72%
Contains more Manganese +78.1%
Contains more Phosphorus +108.9%
Contains less Sodium -95.7%
Contains more Zinc +56.6%
Contains more Selenium +26.7%
Equal in Copper - 0.173

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.
Spinach
Spinach
6
:
4
Pea
Pea
Contains more Vitamin A +1208.5%
Contains more Vitamin E +1385.7%
Contains more Vitamin B2 +58.4%
Contains more Vitamin B6 +12%
Contains more Folate +131.7%
Contains more Vitamin K +1805.8%
Contains more Vitamin C +44.9%
Contains more Vitamin B1 +172.6%
Contains more Vitamin B3 +312.4%
Contains more Vitamin B5 +105417.2%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
Contains more Vitamin A +1208.5%
Contains more Vitamin E +1385.7%
Contains more Vitamin B2 +58.4%
Contains more Vitamin B6 +12%
Contains more Folate +131.7%
Contains more Vitamin K +1805.8%
Contains more Vitamin C +44.9%
Contains more Vitamin B1 +172.6%
Contains more Vitamin B3 +312.4%
Contains more Vitamin B5 +105417.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Pea
Pea
Contains more Fats +18.2%
Contains more Water +17.1%
Contains more Other +96.7%
Contains more Protein +80.5%
Contains more Carbs +316.8%
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Pea
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more Fats +18.2%
Contains more Water +17.1%
Contains more Other +96.7%
Contains more Protein +80.5%
Contains more Carbs +316.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Pea
Pea
Contains more Monounsaturated Fat +216.7%
Equal in Saturated Fat - 0.039
Equal in Polyunsaturated fat - 0.102
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Pea
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +216.7%
Equal in Saturated Fat - 0.039
Equal in Polyunsaturated fat - 0.102

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Pea
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach Pea Opinion
Net carbs 1.35g 10.13g Pea
Protein 2.97g 5.36g Pea
Fats 0.26g 0.22g Spinach
Carbs 3.75g 15.63g Pea
Calories 23kcal 84kcal Pea
Fructose 0.41g Pea
Sugar 0.43g 5.93g Spinach
Fiber 2.4g 5.5g Pea
Calcium 136mg 27mg Spinach
Iron 3.57mg 1.54mg Spinach
Magnesium 87mg 39mg Spinach
Phosphorus 56mg 117mg Pea
Potassium 466mg 271mg Spinach
Sodium 70mg 3mg Pea
Zinc 0.76mg 1.19mg Pea
Copper 0.174mg 0.173mg Spinach
Manganese 0.935mg 0.525mg Spinach
Selenium 1.5µg 1.9µg Pea
Vitamin A 10481IU 801IU Spinach
Vitamin A RAE 524µg 40µg Spinach
Vitamin E 2.08mg 0.14mg Spinach
Vitamin C 9.8mg 14.2mg Pea
Vitamin B1 0.095mg 0.259mg Pea
Vitamin B2 0.236mg 0.149mg Spinach
Vitamin B3 0.49mg 2.021mg Pea
Vitamin B5 0.145mg 153mg Pea
Vitamin B6 0.242mg 0.216mg Spinach
Folate 146µg 63µg Spinach
Vitamin K 493.6µg 25.9µg Spinach
Tryptophan 0.04mg 0.037mg Spinach
Threonine 0.127mg 0.201mg Pea
Isoleucine 0.152mg 0.193mg Pea
Leucine 0.231mg 0.32mg Pea
Lysine 0.182mg 0.314mg Pea
Methionine 0.055mg 0.081mg Pea
Phenylalanine 0.134mg 0.198mg Pea
Valine 0.168mg 0.232mg Pea
Histidine 0.066mg 0.105mg Pea
Saturated Fat 0.043g 0.039g Pea
Monounsaturated Fat 0.006g 0.019g Pea
Polyunsaturated fat 0.109g 0.102g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Pea
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
183%
Spinach
798%
Pea
Minerals Daily Need Coverage Score
52%
Spinach
34%
Pea

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 5.5g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 22)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.1)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 67mg)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.004g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.