Apple Juice vs. Spinach
Nutrition comparison of Apple Juice and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple juice
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and spinach:
- Spinach has 21.9 times less sugar than apple juice.
- Spinach has 68% less carbohydrates than apple juice.
- Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 50% less calories than apple juice - spinach has 23 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple juice is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Apple juice has a macronutrient ratio of 1:97:2 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Spinach | |
|---|---|---|
| Protein | 1% | 39% |
| Carbohydrates | 97% | 49% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 68% less carbohydrates than apple juice - spinach has 3.6g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 1000% more dietary fiber than apple juice - spinach has 2.2g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Spinach has 21.9 times less sugar than apple juice - spinach has 0.42g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Spinach has 27 times more protein than apple juice - spinach has 2.9g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Both spinach and apple juice are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 30 times more Vitamin C than apple juice - spinach has 28.1mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than apple juice - spinach has 469ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Spinach has 202 times more Vitamin E than apple juice - spinach has 2mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than apple juice - spinach has 482.9ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both apple juice and spinach contain significant amounts of pantothenic acid.
| Apple Juice | Spinach | |
|---|---|---|
| Thiamin | 0.021 MG | 0.078 MG |
| Riboflavin | 0.017 MG | 0.189 MG |
| Niacin | 0.073 MG | 0.724 MG |
| Pantothenic acid | 0.049 MG | 0.065 MG |
| Vitamin B6 | 0.018 MG | 0.195 MG |
| Folate | ~ | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 11 times more calcium than apple juice - spinach has 99mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Spinach is a great source of iron and it has 21 times more iron than apple juice - spinach has 2.7mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Spinach is an excellent source of potassium and it has 452% more potassium than apple juice - spinach has 558mg of potassium per 100 grams and apple juice has 101mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Apple Juice | Spinach | |
|---|---|---|
| myricetin | 0.01 mg | 0.35 mg |
| Quercetin | 0.58 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Apple Juice | Spinach | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 12198 UG |
| beta-carotene | ~ | 5626 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than apple juice per 100 grams.
| Apple Juice | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.138 G |
| Total | 0.007 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both apple juice and spinach contain small amounts of linoleic acid.
| Apple Juice | Spinach | |
|---|---|---|
| linoleic acid | 0.033 G | 0.026 G |
| Total | 0.033 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Apple Juice or Spinach .
Note: The specific food items compared are: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Spinach (Spinach, raw) .
Apple Juice g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or apple juice contain more calories in 100 grams?Spinach has 50% less calories than apple juice - spinach has 23 calories in 100g and apple juice has 46 calories.
Is spinach or apple juice better for protein?
Spinach has 27 times more protein than apple juice - spinach has 2.9g of protein per 100 grams and apple juice has 0.1g of protein.
Does spinach or apple juice have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than apple juice - spinach has 3.6g of carbs for 100g and apple juice has 11.3g of carbohydrates.
Does spinach or apple juice contain more calcium?
Spinach is a rich source of calcium and it has 11 times more calcium than apple juice - spinach has 99mg of calcium in 100 grams and apple juice has 8mg of calcium.
Does spinach or apple juice contain more potassium?
Spinach is a rich source of potassium and it has 450% more potassium than apple juice - spinach has 558mg of potassium in 100 grams and apple juice has 101mg of potassium.