Side-by-Side Comparison

Spinach (Raw) vs Walnuts (English, Halves)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Clean raw walnut halves in minimalist ceramic dish

nuts seeds

Walnuts (English, Halves)

654Calories

15.2Protein

6.7Fiber

1.3Vit 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 654 kcal, 631 kcal less).

Higher Protein

+433%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 15.2 g vs 2.9 g in Spinach (Raw) (+12.4 g, +433%).

Higher Dietary Fiber

+205%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 6.7 g vs 2.2 g in Spinach (Raw) (+4.5 g, +205%).

Higher Vitamin C

+2062%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 1.3 mg in Walnuts (English, Halves) (+26.8 mg, +2062%).

Comparing per 100 g standard edible portion.

Nutrient

Spinach (Raw)100 g edible portion

Walnuts (English, Halves)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Spinach (Raw)

23 kcal1% DV

Walnuts (English, Halves)

654 kcal33% DV

Walnuts (English, Halves) provides 654 kcal vs 23 kcal in Spinach (Raw) (+631 kcal, +2743%).

ProteinWalnuts (English, Halves) higher

Spinach (Raw)

2.9 g6% DV

Walnuts (English, Halves)

15.2 g30% DV

Walnuts (English, Halves) provides 15.2 g vs 2.9 g in Spinach (Raw) (+12.4 g, +433%).

CarbohydratesWalnuts (English, Halves) higher

Spinach (Raw)

3.6 g1% DV

Walnuts (English, Halves)

13.7 g5% DV

Walnuts (English, Halves) provides 13.7 g vs 3.6 g in Spinach (Raw) (+10.1 g, +278%).

Dietary FiberWalnuts (English, Halves) higher

Spinach (Raw)

2.2 g8% DV

Walnuts (English, Halves)

6.7 g24% DV

Walnuts (English, Halves) provides 6.7 g vs 2.2 g in Spinach (Raw) (+4.5 g, +205%).

Total FatWalnuts (English, Halves) higher

Spinach (Raw)

0.39 g1% DV

Walnuts (English, Halves)

65.2 g84% DV

Walnuts (English, Halves) provides 65.2 g vs 0.39 g in Spinach (Raw) (+64.8 g, +16621%).

Total SugarsWalnuts (English, Halves) higher

Spinach (Raw)

0.42 g1% DV

Walnuts (English, Halves)

2.6 g5% DV

Walnuts (English, Halves) provides 2.6 g vs 0.42 g in Spinach (Raw) (+2.2 g, +521%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

28.1 mg31% DV

Walnuts (English, Halves)

1.3 mg1% DV

Spinach (Raw) provides 28.1 mg vs 1.3 mg in Walnuts (English, Halves) (+26.8 mg, +2062%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

469 µg52% DV

Walnuts (English, Halves)

1.0 µg

Spinach (Raw) provides 469 µg vs 1.0 µg in Walnuts (English, Halves) (+468 µg, +46800%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Walnuts (English, Halves)

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Spinach (Raw)

2.0 mg14% DV

Walnuts (English, Halves)

0.70 mg5% DV

Spinach (Raw) provides 2.0 mg vs 0.70 mg in Walnuts (English, Halves) (+1.3 mg, +190%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

483 µg402% DV

Walnuts (English, Halves)

2.7 µg2% DV

Spinach (Raw) provides 483 µg vs 2.7 µg in Walnuts (English, Halves) (+480 µg, +17785%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

194 µg49% DV

Walnuts (English, Halves)

98 µg25% DV

Spinach (Raw) provides 194 µg vs 98 µg in Walnuts (English, Halves) (+96 µg, +98%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Spinach (Raw)

0.08 mg7% DV

Walnuts (English, Halves)

0.34 mg28% DV

Walnuts (English, Halves) provides 0.34 mg vs 0.08 mg in Spinach (Raw) (+0.26 mg, +337%).

Riboflavin (Vitamin B2)Similar

Spinach (Raw)

0.19 mg15% DV

Walnuts (English, Halves)

0.15 mg12% DV

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.19 mg).

Niacin (Vitamin B3)Walnuts (English, Halves) higher

Spinach (Raw)

0.72 mg5% DV

Walnuts (English, Halves)

1.1 mg7% DV

Walnuts (English, Halves) provides 1.1 mg vs 0.72 mg in Spinach (Raw) (+0.40 mg, +55%).

Pantothenic Acid (B5)Walnuts (English, Halves) higher

Spinach (Raw)

0.07 mg1% DV

Walnuts (English, Halves)

0.57 mg11% DV

Walnuts (English, Halves) provides 0.57 mg vs 0.07 mg in Spinach (Raw) (+0.50 mg, +777%).

Vitamin B6Walnuts (English, Halves) higher

Spinach (Raw)

0.20 mg11% DV

Walnuts (English, Halves)

0.54 mg32% DV

Walnuts (English, Halves) provides 0.54 mg vs 0.20 mg in Spinach (Raw) (+0.34 mg, +175%).

Vitamin B12Similar

Spinach (Raw)

0 µg

Walnuts (English, Halves)

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg3% DV

Walnuts (English, Halves)

2.0 mg

Spinach (Raw) provides 79.0 mg vs 2.0 mg in Walnuts (English, Halves) (+77.0 mg, +3850%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

558 mg12% DV

Walnuts (English, Halves)

441 mg9% DV

Spinach (Raw) provides 558 mg vs 441 mg in Walnuts (English, Halves) (+117 mg, +27%).

CalciumSimilar

Spinach (Raw)

99.0 mg8% DV

Walnuts (English, Halves)

98.0 mg8% DV

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of calcium (99.0 mg).

IronWalnuts (English, Halves) higher

Spinach (Raw)

2.7 mg15% DV

Walnuts (English, Halves)

2.9 mg16% DV

Walnuts (English, Halves) provides 2.9 mg vs 2.7 mg in Spinach (Raw) (+0.20 mg, +7%).

MagnesiumWalnuts (English, Halves) higher

Spinach (Raw)

79.0 mg19% DV

Walnuts (English, Halves)

158 mg38% DV

Walnuts (English, Halves) provides 158 mg vs 79.0 mg in Spinach (Raw) (+79.0 mg, +100%).

PhosphorusWalnuts (English, Halves) higher

Spinach (Raw)

49.0 mg4% DV

Walnuts (English, Halves)

346 mg28% DV

Walnuts (English, Halves) provides 346 mg vs 49.0 mg in Spinach (Raw) (+297 mg, +606%).

ZincWalnuts (English, Halves) higher

Spinach (Raw)

0.53 mg5% DV

Walnuts (English, Halves)

3.1 mg28% DV

Walnuts (English, Halves) provides 3.1 mg vs 0.53 mg in Spinach (Raw) (+2.6 mg, +483%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Spinach (Raw)

0.06 g

Walnuts (English, Halves)

6.1 g31% DV

Walnuts (English, Halves) provides 6.1 g vs 0.06 g in Spinach (Raw) (+6.1 g, +9630%).

Nutrient

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

Walnuts (English, Halves)28 g (1 oz / 14 halves (28 g))

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Spinach (Raw)

7 kcal

Walnuts (English, Halves)

183 kcal9% DV

Walnuts (English, Halves) provides 183 kcal vs 7 kcal in Spinach (Raw) (+176 kcal, +2554%).

ProteinWalnuts (English, Halves) higher

Spinach (Raw)

0.86 g2% DV

Walnuts (English, Halves)

4.3 g9% DV

Walnuts (English, Halves) provides 4.3 g vs 0.86 g in Spinach (Raw) (+3.4 g, +397%).

CarbohydratesWalnuts (English, Halves) higher

Spinach (Raw)

1.1 g

Walnuts (English, Halves)

3.8 g1% DV

Walnuts (English, Halves) provides 3.8 g vs 1.1 g in Spinach (Raw) (+2.7 g, +253%).

Dietary FiberWalnuts (English, Halves) higher

Spinach (Raw)

0.66 g2% DV

Walnuts (English, Halves)

1.9 g7% DV

Walnuts (English, Halves) provides 1.9 g vs 0.66 g in Spinach (Raw) (+1.2 g, +184%).

Total FatWalnuts (English, Halves) higher

Spinach (Raw)

0.12 g

Walnuts (English, Halves)

18.3 g23% DV

Walnuts (English, Halves) provides 18.3 g vs 0.12 g in Spinach (Raw) (+18.1 g, +15506%).

Total SugarsWalnuts (English, Halves) higher

Spinach (Raw)

0.13 g

Walnuts (English, Halves)

0.73 g1% DV

Walnuts (English, Halves) provides 0.73 g vs 0.13 g in Spinach (Raw) (+0.60 g, +480%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

8.4 mg9% DV

Walnuts (English, Halves)

0.36 mg

Spinach (Raw) provides 8.4 mg vs 0.36 mg in Walnuts (English, Halves) (+8.1 mg, +2216%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

141 µg16% DV

Walnuts (English, Halves)

0.3 µg

Spinach (Raw) provides 141 µg vs 0.3 µg in Walnuts (English, Halves) (+140 µg, +50150%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Walnuts (English, Halves)

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Spinach (Raw)

0.61 mg4% DV

Walnuts (English, Halves)

0.20 mg1% DV

Spinach (Raw) provides 0.61 mg vs 0.20 mg in Walnuts (English, Halves) (+0.41 mg, +211%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

145 µg121% DV

Walnuts (English, Halves)

0.8 µg1% DV

Spinach (Raw) provides 145 µg vs 0.8 µg in Walnuts (English, Halves) (+144 µg, +19063%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

58 µg15% DV

Walnuts (English, Halves)

27 µg7% DV

Spinach (Raw) provides 58 µg vs 27 µg in Walnuts (English, Halves) (+31 µg, +112%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Spinach (Raw)

0.02 mg2% DV

Walnuts (English, Halves)

0.10 mg8% DV

Walnuts (English, Halves) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Spinach (Raw)

0.06 mg4% DV

Walnuts (English, Halves)

0.04 mg3% DV

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Walnuts (English, Halves) higher

Spinach (Raw)

0.22 mg1% DV

Walnuts (English, Halves)

0.32 mg2% DV

Walnuts (English, Halves) provides 0.32 mg vs 0.22 mg in Spinach (Raw) (+0.10 mg, +45%).

Pantothenic Acid (B5)Walnuts (English, Halves) higher

Spinach (Raw)

0.02 mg

Walnuts (English, Halves)

0.16 mg3% DV

Walnuts (English, Halves) provides slightly more pantothenic acid (b5) (0.16 mg vs 0.02 mg).

Vitamin B6Walnuts (English, Halves) higher

Spinach (Raw)

0.06 mg3% DV

Walnuts (English, Halves)

0.15 mg9% DV

Walnuts (English, Halves) provides slightly more vitamin b6 (0.15 mg vs 0.06 mg).

Vitamin B12Similar

Spinach (Raw)

0 µg

Walnuts (English, Halves)

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

23.7 mg1% DV

Walnuts (English, Halves)

0.56 mg

Spinach (Raw) provides 23.7 mg vs 0.56 mg in Walnuts (English, Halves) (+23.1 mg, +4132%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

167 mg4% DV

Walnuts (English, Halves)

123 mg3% DV

Spinach (Raw) provides 167 mg vs 123 mg in Walnuts (English, Halves) (+43.9 mg, +36%).

CalciumSpinach (Raw) higher

Spinach (Raw)

29.7 mg2% DV

Walnuts (English, Halves)

27.4 mg2% DV

Spinach (Raw) provides 29.7 mg vs 27.4 mg in Walnuts (English, Halves) (+2.3 mg, +8%).

IronSimilar

Spinach (Raw)

0.81 mg5% DV

Walnuts (English, Halves)

0.81 mg5% DV

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of iron (0.81 mg).

MagnesiumWalnuts (English, Halves) higher

Spinach (Raw)

23.7 mg6% DV

Walnuts (English, Halves)

44.2 mg11% DV

Walnuts (English, Halves) provides 44.2 mg vs 23.7 mg in Spinach (Raw) (+20.5 mg, +87%).

PhosphorusWalnuts (English, Halves) higher

Spinach (Raw)

14.7 mg1% DV

Walnuts (English, Halves)

96.9 mg8% DV

Walnuts (English, Halves) provides 96.9 mg vs 14.7 mg in Spinach (Raw) (+82.2 mg, +559%).

ZincWalnuts (English, Halves) higher

Spinach (Raw)

0.16 mg1% DV

Walnuts (English, Halves)

0.87 mg8% DV

Walnuts (English, Halves) provides 0.87 mg vs 0.16 mg in Spinach (Raw) (+0.71 mg, +444%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Spinach (Raw)

0.02 g

Walnuts (English, Halves)

1.7 g9% DV

Walnuts (English, Halves) provides 1.7 g vs 0.02 g in Spinach (Raw) (+1.7 g, +8981%).

Nutrient

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

Walnuts (English, Halves)Amount per 100 kcal (15 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

100 kcal5% DV

Walnuts (English, Halves)

98 kcal5% DV

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Spinach (Raw)

12.4 g25% DV

Walnuts (English, Halves)

2.3 g5% DV

Spinach (Raw) provides 12.4 g vs 2.3 g in Walnuts (English, Halves) (+10.2 g, +445%).

CarbohydratesSpinach (Raw) higher

Spinach (Raw)

15.8 g6% DV

Walnuts (English, Halves)

2.1 g1% DV

Spinach (Raw) provides 15.8 g vs 2.1 g in Walnuts (English, Halves) (+13.7 g, +668%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

9.6 g34% DV

Walnuts (English, Halves)

1.0 g4% DV

Spinach (Raw) provides 9.6 g vs 1.0 g in Walnuts (English, Halves) (+8.6 g, +852%).

Total FatWalnuts (English, Halves) higher

Spinach (Raw)

1.7 g2% DV

Walnuts (English, Halves)

9.8 g13% DV

Walnuts (English, Halves) provides 9.8 g vs 1.7 g in Spinach (Raw) (+8.1 g, +477%).

Total SugarsSpinach (Raw) higher

Spinach (Raw)

1.8 g4% DV

Walnuts (English, Halves)

0.39 g1% DV

Spinach (Raw) provides 1.8 g vs 0.39 g in Walnuts (English, Halves) (+1.4 g, +367%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

122 mg136% DV

Walnuts (English, Halves)

0.20 mg

Spinach (Raw) provides 122 mg vs 0.20 mg in Walnuts (English, Halves) (+122 mg, +62585%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

2,040 µg227% DV

Walnuts (English, Halves)

0.2 µg

Spinach (Raw) provides 2,040 µg vs 0.2 µg in Walnuts (English, Halves) (+2,040 µg, +1360000%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Walnuts (English, Halves)

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Spinach (Raw)

8.8 mg59% DV

Walnuts (English, Halves)

0.11 mg1% DV

Spinach (Raw) provides 8.8 mg vs 0.11 mg in Walnuts (English, Halves) (+8.7 mg, +8310%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

2,101 µg1751% DV

Walnuts (English, Halves)

0.4 µg

Spinach (Raw) provides 2,101 µg vs 0.4 µg in Walnuts (English, Halves) (+2,100 µg, +518570%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

844 µg211% DV

Walnuts (English, Halves)

15 µg4% DV

Spinach (Raw) provides 844 µg vs 15 µg in Walnuts (English, Halves) (+829 µg, +5641%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

0.34 mg28% DV

Walnuts (English, Halves)

0.05 mg4% DV

Spinach (Raw) provides 0.34 mg vs 0.05 mg in Walnuts (English, Halves) (+0.29 mg, +563%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.82 mg63% DV

Walnuts (English, Halves)

0.02 mg2% DV

Spinach (Raw) provides 0.82 mg vs 0.02 mg in Walnuts (English, Halves) (+0.80 mg, +3554%).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

3.1 mg20% DV

Walnuts (English, Halves)

0.17 mg1% DV

Spinach (Raw) provides 3.1 mg vs 0.17 mg in Walnuts (English, Halves) (+3.0 mg, +1766%).

Pantothenic Acid (B5)Spinach (Raw) higher

Spinach (Raw)

0.28 mg6% DV

Walnuts (English, Halves)

0.09 mg2% DV

Spinach (Raw) provides 0.28 mg vs 0.09 mg in Walnuts (English, Halves) (+0.20 mg, +231%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

0.85 mg50% DV

Walnuts (English, Halves)

0.08 mg5% DV

Spinach (Raw) provides 0.85 mg vs 0.08 mg in Walnuts (English, Halves) (+0.77 mg, +953%).

Vitamin B12Similar

Spinach (Raw)

0 µg

Walnuts (English, Halves)

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

344 mg15% DV

Walnuts (English, Halves)

0.30 mg

Spinach (Raw) provides 344 mg vs 0.30 mg in Walnuts (English, Halves) (+343 mg, +114450%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

2,427 mg52% DV

Walnuts (English, Halves)

66.1 mg1% DV

Spinach (Raw) provides 2,427 mg vs 66.1 mg in Walnuts (English, Halves) (+2,361 mg, +3569%).

CalciumSpinach (Raw) higher

Spinach (Raw)

431 mg33% DV

Walnuts (English, Halves)

14.7 mg1% DV

Spinach (Raw) provides 431 mg vs 14.7 mg in Walnuts (English, Halves) (+416 mg, +2830%).

IronSpinach (Raw) higher

Spinach (Raw)

11.8 mg65% DV

Walnuts (English, Halves)

0.44 mg2% DV

Spinach (Raw) provides 11.8 mg vs 0.44 mg in Walnuts (English, Halves) (+11.4 mg, +2601%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

344 mg82% DV

Walnuts (English, Halves)

23.7 mg6% DV

Spinach (Raw) provides 344 mg vs 23.7 mg in Walnuts (English, Halves) (+320 mg, +1350%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

213 mg17% DV

Walnuts (English, Halves)

51.9 mg4% DV

Spinach (Raw) provides 213 mg vs 51.9 mg in Walnuts (English, Halves) (+161 mg, +311%).

ZincSpinach (Raw) higher

Spinach (Raw)

2.3 mg21% DV

Walnuts (English, Halves)

0.46 mg4% DV

Spinach (Raw) provides 2.3 mg vs 0.46 mg in Walnuts (English, Halves) (+1.8 mg, +397%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Spinach (Raw)

0.27 g1% DV

Walnuts (English, Halves)

0.92 g5% DV

Walnuts (English, Halves) provides 0.92 g vs 0.27 g in Spinach (Raw) (+0.65 g, +236%).

Nutrient

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

Walnuts (English, Halves)Normalized to 300 kcal (46 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

300 kcal15% DV

Walnuts (English, Halves)

301 kcal15% DV

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Spinach (Raw)

37.3 g75% DV

Walnuts (English, Halves)

7.0 g14% DV

Spinach (Raw) provides 37.3 g vs 7.0 g in Walnuts (English, Halves) (+30.3 g, +432%).

CarbohydratesSpinach (Raw) higher

Spinach (Raw)

47.3 g17% DV

Walnuts (English, Halves)

6.3 g2% DV

Spinach (Raw) provides 47.3 g vs 6.3 g in Walnuts (English, Halves) (+41.0 g, +651%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

28.7 g102% DV

Walnuts (English, Halves)

3.1 g11% DV

Spinach (Raw) provides 28.7 g vs 3.1 g in Walnuts (English, Halves) (+25.6 g, +831%).

Total FatWalnuts (English, Halves) higher

Spinach (Raw)

5.1 g7% DV

Walnuts (English, Halves)

30.0 g38% DV

Walnuts (English, Halves) provides 30.0 g vs 5.1 g in Spinach (Raw) (+24.9 g, +490%).

Total SugarsSpinach (Raw) higher

Spinach (Raw)

5.5 g11% DV

Walnuts (English, Halves)

1.2 g2% DV

Spinach (Raw) provides 5.5 g vs 1.2 g in Walnuts (English, Halves) (+4.3 g, +356%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

366 mg407% DV

Walnuts (English, Halves)

0.60 mg1% DV

Spinach (Raw) provides 366 mg vs 0.60 mg in Walnuts (English, Halves) (+366 mg, +61175%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

6,116 µg680% DV

Walnuts (English, Halves)

0.5 µg

Spinach (Raw) provides 6,116 µg vs 0.5 µg in Walnuts (English, Halves) (+6,115 µg, +1329413%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Walnuts (English, Halves)

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Spinach (Raw)

26.5 mg176% DV

Walnuts (English, Halves)

0.32 mg2% DV

Spinach (Raw) provides 26.5 mg vs 0.32 mg in Walnuts (English, Halves) (+26.1 mg, +8121%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

6,297 µg5248% DV

Walnuts (English, Halves)

1.2 µg1% DV

Spinach (Raw) provides 6,297 µg vs 1.2 µg in Walnuts (English, Halves) (+6,296 µg, +506906%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

2,530 µg632% DV

Walnuts (English, Halves)

45 µg11% DV

Spinach (Raw) provides 2,530 µg vs 45 µg in Walnuts (English, Halves) (+2,485 µg, +5512%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

1.0 mg85% DV

Walnuts (English, Halves)

0.16 mg13% DV

Spinach (Raw) provides 1.0 mg vs 0.16 mg in Walnuts (English, Halves) (+0.86 mg, +548%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

2.5 mg190% DV

Walnuts (English, Halves)

0.07 mg5% DV

Spinach (Raw) provides 2.5 mg vs 0.07 mg in Walnuts (English, Halves) (+2.4 mg, +3472%).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

9.4 mg59% DV

Walnuts (English, Halves)

0.52 mg3% DV

Spinach (Raw) provides 9.4 mg vs 0.52 mg in Walnuts (English, Halves) (+8.9 mg, +1724%).

Pantothenic Acid (B5)Spinach (Raw) higher

Spinach (Raw)

0.85 mg17% DV

Walnuts (English, Halves)

0.26 mg5% DV

Spinach (Raw) provides 0.85 mg vs 0.26 mg in Walnuts (English, Halves) (+0.59 mg, +223%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

2.5 mg150% DV

Walnuts (English, Halves)

0.25 mg15% DV

Spinach (Raw) provides 2.5 mg vs 0.25 mg in Walnuts (English, Halves) (+2.3 mg, +929%).

Vitamin B12Similar

Spinach (Raw)

0 µg

Walnuts (English, Halves)

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg45% DV

Walnuts (English, Halves)

0.92 mg

Spinach (Raw) provides 1,030 mg vs 0.92 mg in Walnuts (English, Halves) (+1,029 mg, +111874%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

7,276 mg155% DV

Walnuts (English, Halves)

203 mg4% DV

Spinach (Raw) provides 7,276 mg vs 203 mg in Walnuts (English, Halves) (+7,073 mg, +3487%).

CalciumSpinach (Raw) higher

Spinach (Raw)

1,291 mg99% DV

Walnuts (English, Halves)

45.1 mg3% DV

Spinach (Raw) provides 1,291 mg vs 45.1 mg in Walnuts (English, Halves) (+1,246 mg, +2764%).

IronSpinach (Raw) higher

Spinach (Raw)

35.3 mg196% DV

Walnuts (English, Halves)

1.3 mg7% DV

Spinach (Raw) provides 35.3 mg vs 1.3 mg in Walnuts (English, Halves) (+34.0 mg, +2540%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg245% DV

Walnuts (English, Halves)

72.7 mg17% DV

Spinach (Raw) provides 1,030 mg vs 72.7 mg in Walnuts (English, Halves) (+957 mg, +1317%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

639 mg51% DV

Walnuts (English, Halves)

159 mg13% DV

Spinach (Raw) provides 639 mg vs 159 mg in Walnuts (English, Halves) (+480 mg, +301%).

ZincSpinach (Raw) higher

Spinach (Raw)

6.9 mg63% DV

Walnuts (English, Halves)

1.4 mg13% DV

Spinach (Raw) provides 6.9 mg vs 1.4 mg in Walnuts (English, Halves) (+5.5 mg, +386%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Spinach (Raw)

0.82 g4% DV

Walnuts (English, Halves)

2.8 g14% DV

Walnuts (English, Halves) provides 2.8 g vs 0.82 g in Spinach (Raw) (+2.0 g, +243%).

Spinach (Raw) vs Walnuts (English, Halves)

Spinach (Raw)

Walnuts (English, Halves)

Nutritional Takeaways

Comparison Summary