Side-by-Side Comparison

Almonds (Raw) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-96%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 579 kcal, 556 kcal less).

Higher Protein

+640%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 2.9 g in Spinach (Raw) (+18.3 g, +640%).

Higher Dietary Fiber

+468%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 2.2 g in Spinach (Raw) (+10.3 g, +468%).

Higher Vitamin C

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 0 mg in Almonds (Raw) (+28.1 mg).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Spinach (Raw)

23 kcal1% DV

Almonds (Raw) provides 579 kcal vs 23 kcal in Spinach (Raw) (+556 kcal, +2417%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Spinach (Raw)

2.9 g6% DV

Almonds (Raw) provides 21.2 g vs 2.9 g in Spinach (Raw) (+18.3 g, +640%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

21.6 g8% DV

Spinach (Raw)

3.6 g1% DV

Almonds (Raw) provides 21.6 g vs 3.6 g in Spinach (Raw) (+17.9 g, +494%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Spinach (Raw)

2.2 g8% DV

Almonds (Raw) provides 12.5 g vs 2.2 g in Spinach (Raw) (+10.3 g, +468%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Spinach (Raw)

0.39 g1% DV

Almonds (Raw) provides 49.9 g vs 0.39 g in Spinach (Raw) (+49.5 g, +12703%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

4.4 g9% DV

Spinach (Raw)

0.42 g1% DV

Almonds (Raw) provides 4.4 g vs 0.42 g in Spinach (Raw) (+3.9 g, +936%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Almonds (Raw)

0 mg

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) has higher vitamin c (28.1 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Almonds (Raw)

0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) has higher vitamin a (rae) (469 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Spinach (Raw)

0 µg

Both Almonds (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Spinach (Raw)

2.0 mg14% DV

Almonds (Raw) provides 25.6 mg vs 2.0 mg in Spinach (Raw) (+23.6 mg, +1163%).

Vitamin KSpinach (Raw) higher

Almonds (Raw)

0 µg

Spinach (Raw)

483 µg402% DV

Spinach (Raw) has higher vitamin k (483 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Almonds (Raw)

44 µg11% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 44 µg in Almonds (Raw) (+150 µg, +341%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Spinach (Raw)

0.08 mg7% DV

Almonds (Raw) provides 0.21 mg vs 0.08 mg in Spinach (Raw) (+0.13 mg, +163%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Spinach (Raw)

0.19 mg15% DV

Almonds (Raw) provides 1.1 mg vs 0.19 mg in Spinach (Raw) (+0.95 mg, +502%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Spinach (Raw)

0.72 mg5% DV

Almonds (Raw) provides 3.6 mg vs 0.72 mg in Spinach (Raw) (+2.9 mg, +400%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.47 mg9% DV

Spinach (Raw)

0.07 mg1% DV

Almonds (Raw) provides 0.47 mg vs 0.07 mg in Spinach (Raw) (+0.41 mg, +625%).

Vitamin B6Spinach (Raw) higher

Almonds (Raw)

0.14 mg8% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.14 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Spinach (Raw)

0 µg

Both Almonds (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Almonds (Raw)

1.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 1.0 mg in Almonds (Raw) (+78.0 mg, +7800%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Spinach (Raw)

558 mg12% DV

Almonds (Raw) provides 733 mg vs 558 mg in Spinach (Raw) (+175 mg, +31%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Spinach (Raw)

99.0 mg8% DV

Almonds (Raw) provides 269 mg vs 99.0 mg in Spinach (Raw) (+170 mg, +172%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Spinach (Raw)

2.7 mg15% DV

Almonds (Raw) provides 3.7 mg vs 2.7 mg in Spinach (Raw) (+1.0 mg, +37%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Spinach (Raw)

79.0 mg19% DV

Almonds (Raw) provides 270 mg vs 79.0 mg in Spinach (Raw) (+191 mg, +242%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Spinach (Raw)

49.0 mg4% DV

Almonds (Raw) provides 481 mg vs 49.0 mg in Spinach (Raw) (+432 mg, +882%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Spinach (Raw)

0.53 mg5% DV

Almonds (Raw) provides 3.1 mg vs 0.53 mg in Spinach (Raw) (+2.6 mg, +489%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Spinach (Raw)

0.06 g

Almonds (Raw) provides 3.8 g vs 0.06 g in Spinach (Raw) (+3.7 g, +5932%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Spinach (Raw)

7 kcal

Almonds (Raw) provides 162 kcal vs 7 kcal in Spinach (Raw) (+155 kcal, +2250%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

5.9 g12% DV

Spinach (Raw)

0.86 g2% DV

Almonds (Raw) provides 5.9 g vs 0.86 g in Spinach (Raw) (+5.1 g, +590%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

6.0 g2% DV

Spinach (Raw)

1.1 g

Almonds (Raw) provides 6.0 g vs 1.1 g in Spinach (Raw) (+4.9 g, +454%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

3.5 g13% DV

Spinach (Raw)

0.66 g2% DV

Almonds (Raw) provides 3.5 g vs 0.66 g in Spinach (Raw) (+2.8 g, +430%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Spinach (Raw)

0.12 g

Almonds (Raw) provides 14.0 g vs 0.12 g in Spinach (Raw) (+13.9 g, +11849%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

1.2 g2% DV

Spinach (Raw)

0.13 g

Almonds (Raw) provides 1.2 g vs 0.13 g in Spinach (Raw) (+1.1 g, +867%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Almonds (Raw)

0 mg

Spinach (Raw)

8.4 mg9% DV

Spinach (Raw) has higher vitamin c (8.4 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Almonds (Raw)

0 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) has higher vitamin a (rae) (141 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Spinach (Raw)

0 µg

Both Almonds (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Spinach (Raw)

0.61 mg4% DV

Almonds (Raw) provides 7.2 mg vs 0.61 mg in Spinach (Raw) (+6.6 mg, +1078%).

Vitamin KSpinach (Raw) higher

Almonds (Raw)

0 µg

Spinach (Raw)

145 µg121% DV

Spinach (Raw) has higher vitamin k (145 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Almonds (Raw)

12 µg3% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 12 µg in Almonds (Raw) (+46 µg, +372%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.06 mg5% DV

Spinach (Raw)

0.02 mg2% DV

Both Almonds (Raw) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Spinach (Raw)

0.06 mg4% DV

Almonds (Raw) provides 0.32 mg vs 0.06 mg in Spinach (Raw) (+0.26 mg, +462%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Spinach (Raw)

0.22 mg1% DV

Almonds (Raw) provides 1.0 mg vs 0.22 mg in Spinach (Raw) (+0.80 mg, +366%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.13 mg3% DV

Spinach (Raw)

0.02 mg

Almonds (Raw) provides slightly more pantothenic acid (b5) (0.13 mg vs 0.02 mg).

Vitamin B6Similar

Almonds (Raw)

0.04 mg2% DV

Spinach (Raw)

0.06 mg3% DV

Both Almonds (Raw) and Spinach (Raw) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Spinach (Raw)

0 µg

Both Almonds (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Almonds (Raw)

0.28 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 0.28 mg in Almonds (Raw) (+23.4 mg, +8364%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

205 mg4% DV

Spinach (Raw)

167 mg4% DV

Almonds (Raw) provides 205 mg vs 167 mg in Spinach (Raw) (+37.8 mg, +23%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

75.3 mg6% DV

Spinach (Raw)

29.7 mg2% DV

Almonds (Raw) provides 75.3 mg vs 29.7 mg in Spinach (Raw) (+45.6 mg, +154%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Spinach (Raw)

0.81 mg5% DV

Almonds (Raw) provides 1.0 mg vs 0.81 mg in Spinach (Raw) (+0.23 mg, +28%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Spinach (Raw)

23.7 mg6% DV

Almonds (Raw) provides 75.6 mg vs 23.7 mg in Spinach (Raw) (+51.9 mg, +219%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

135 mg11% DV

Spinach (Raw)

14.7 mg1% DV

Almonds (Raw) provides 135 mg vs 14.7 mg in Spinach (Raw) (+120 mg, +816%).

ZincAlmonds (Raw) higher

Almonds (Raw)

0.87 mg8% DV

Spinach (Raw)

0.16 mg1% DV

Almonds (Raw) provides 0.87 mg vs 0.16 mg in Spinach (Raw) (+0.71 mg, +449%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Spinach (Raw)

0.02 g

Almonds (Raw) provides 1.1 g vs 0.02 g in Spinach (Raw) (+1.0 g, +5530%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Almonds (Raw) and Spinach (Raw) provide similar amounts of calories (energy) (98 kcal).

ProteinSpinach (Raw) higher

Almonds (Raw)

3.6 g7% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 3.6 g in Almonds (Raw) (+8.8 g, +246%).

CarbohydratesSpinach (Raw) higher

Almonds (Raw)

3.7 g1% DV

Spinach (Raw)

15.8 g6% DV

Spinach (Raw) provides 15.8 g vs 3.7 g in Almonds (Raw) (+12.1 g, +331%).

Dietary FiberSpinach (Raw) higher

Almonds (Raw)

2.1 g8% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 2.1 g in Almonds (Raw) (+7.4 g, +350%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Spinach (Raw)

1.7 g2% DV

Almonds (Raw) provides 8.5 g vs 1.7 g in Spinach (Raw) (+6.8 g, +400%).

Total SugarsSpinach (Raw) higher

Almonds (Raw)

0.74 g1% DV

Spinach (Raw)

1.8 g4% DV

Spinach (Raw) provides 1.8 g vs 0.74 g in Almonds (Raw) (+1.1 g, +147%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Almonds (Raw)

0 mg

Spinach (Raw)

122 mg136% DV

Spinach (Raw) has higher vitamin c (122 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Almonds (Raw)

0 µg

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) has higher vitamin a (rae) (2,040 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Spinach (Raw)

0 µg

Both Almonds (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 4.4 mg in Almonds (Raw) (+4.5 mg, +103%).

Vitamin KSpinach (Raw) higher

Almonds (Raw)

0 µg

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) has higher vitamin k (2,101 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Almonds (Raw)

7.5 µg2% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 7.5 µg in Almonds (Raw) (+836 µg, +11182%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Almonds (Raw)

0.03 mg3% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.03 mg in Almonds (Raw) (+0.30 mg, +874%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.19 mg in Almonds (Raw) (+0.63 mg, +325%).

Niacin (Vitamin B3)Spinach (Raw) higher

Almonds (Raw)

0.62 mg4% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.62 mg in Almonds (Raw) (+2.5 mg, +412%).

Pantothenic Acid (B5)Spinach (Raw) higher

Almonds (Raw)

0.08 mg2% DV

Spinach (Raw)

0.28 mg6% DV

Spinach (Raw) provides 0.28 mg vs 0.08 mg in Almonds (Raw) (+0.20 mg, +253%).

Vitamin B6Spinach (Raw) higher

Almonds (Raw)

0.02 mg1% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.02 mg in Almonds (Raw) (+0.82 mg, +3542%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Spinach (Raw)

0 µg

Both Almonds (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Almonds (Raw)

0.17 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 0.17 mg in Almonds (Raw) (+343 mg, +202047%).

PotassiumSpinach (Raw) higher

Almonds (Raw)

125 mg3% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 125 mg in Almonds (Raw) (+2,303 mg, +1848%).

CalciumSpinach (Raw) higher

Almonds (Raw)

45.7 mg4% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 45.7 mg in Almonds (Raw) (+385 mg, +842%).

IronSpinach (Raw) higher

Almonds (Raw)

0.63 mg4% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 0.63 mg in Almonds (Raw) (+11.2 mg, +1769%).

MagnesiumSpinach (Raw) higher

Almonds (Raw)

45.9 mg11% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 45.9 mg in Almonds (Raw) (+298 mg, +649%).

PhosphorusSpinach (Raw) higher

Almonds (Raw)

81.8 mg7% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 81.8 mg in Almonds (Raw) (+131 mg, +161%).

ZincSpinach (Raw) higher

Almonds (Raw)

0.53 mg5% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.53 mg in Almonds (Raw) (+1.8 mg, +335%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

0.65 g3% DV

Spinach (Raw)

0.27 g1% DV

Almonds (Raw) provides 0.65 g vs 0.27 g in Spinach (Raw) (+0.37 g, +136%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Almonds (Raw) and Spinach (Raw) provide similar amounts of calories (energy) (301 kcal).

ProteinSpinach (Raw) higher

Almonds (Raw)

11.0 g22% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 11.0 g in Almonds (Raw) (+26.3 g, +239%).

CarbohydratesSpinach (Raw) higher

Almonds (Raw)

11.2 g4% DV

Spinach (Raw)

47.3 g17% DV

Spinach (Raw) provides 47.3 g vs 11.2 g in Almonds (Raw) (+36.1 g, +322%).

Dietary FiberSpinach (Raw) higher

Almonds (Raw)

6.5 g23% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 6.5 g in Almonds (Raw) (+22.2 g, +341%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Spinach (Raw)

5.1 g7% DV

Almonds (Raw) provides 26.0 g vs 5.1 g in Spinach (Raw) (+20.9 g, +411%).

Total SugarsSpinach (Raw) higher

Almonds (Raw)

2.3 g5% DV

Spinach (Raw)

5.5 g11% DV

Spinach (Raw) provides 5.5 g vs 2.3 g in Almonds (Raw) (+3.2 g, +142%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Almonds (Raw)

0 mg

Spinach (Raw)

366 mg407% DV

Spinach (Raw) has higher vitamin c (366 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Almonds (Raw)

0 µg

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) has higher vitamin a (rae) (6,116 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Spinach (Raw)

0 µg

Both Almonds (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 13.3 mg in Almonds (Raw) (+13.1 mg, +99%).

Vitamin KSpinach (Raw) higher

Almonds (Raw)

0 µg

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) has higher vitamin k (6,297 µg vs 0 µg).

Folate (DFE)Spinach (Raw) higher

Almonds (Raw)

23 µg6% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 23 µg in Almonds (Raw) (+2,507 µg, +10957%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Almonds (Raw)

0.11 mg9% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.11 mg in Almonds (Raw) (+0.91 mg, +854%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.59 mg in Almonds (Raw) (+1.9 mg, +316%).

Niacin (Vitamin B3)Spinach (Raw) higher

Almonds (Raw)

1.9 mg12% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 1.9 mg in Almonds (Raw) (+7.6 mg, +402%).

Pantothenic Acid (B5)Spinach (Raw) higher

Almonds (Raw)

0.24 mg5% DV

Spinach (Raw)

0.85 mg17% DV

Spinach (Raw) provides 0.85 mg vs 0.24 mg in Almonds (Raw) (+0.60 mg, +246%).

Vitamin B6Spinach (Raw) higher

Almonds (Raw)

0.07 mg4% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.07 mg in Almonds (Raw) (+2.5 mg, +3469%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Spinach (Raw)

0 µg

Both Almonds (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Almonds (Raw)

0.52 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 0.52 mg in Almonds (Raw) (+1,030 mg, +198008%).

PotassiumSpinach (Raw) higher

Almonds (Raw)

381 mg8% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 381 mg in Almonds (Raw) (+6,895 mg, +1809%).

CalciumSpinach (Raw) higher

Almonds (Raw)

140 mg11% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 140 mg in Almonds (Raw) (+1,151 mg, +823%).

IronSpinach (Raw) higher

Almonds (Raw)

1.9 mg11% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 1.9 mg in Almonds (Raw) (+33.4 mg, +1732%).

MagnesiumSpinach (Raw) higher

Almonds (Raw)

140 mg33% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 140 mg in Almonds (Raw) (+890 mg, +634%).

PhosphorusSpinach (Raw) higher

Almonds (Raw)

250 mg20% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 250 mg in Almonds (Raw) (+389 mg, +155%).

ZincSpinach (Raw) higher

Almonds (Raw)

1.6 mg15% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 1.6 mg in Almonds (Raw) (+5.3 mg, +326%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

2.0 g10% DV

Spinach (Raw)

0.82 g4% DV

Almonds (Raw) provides 2.0 g vs 0.82 g in Spinach (Raw) (+1.2 g, +141%).

Almonds (Raw) vs Spinach (Raw)

Almonds (Raw)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary