Black Pepper vs. Spinach
Nutrition comparison of Black Pepper and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black pepper
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black pepper and spinach:
- Both spinach and black pepper are high in Vitamin K, calcium, dietary fiber, iron and potassium.
- Black pepper has more pantothenic acid, however, spinach contains more folate.
- Black pepper is a great source of protein.
- Spinach has 21.1 times less saturated fat than black pepper.
- Spinach is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Black Pepper (Spices, pepper, black) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Black pepper is high in calories and spinach has 91% less calories than black pepper - spinach has 23 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, black pepper is much lighter in protein, much heavier in carbs and similar to spinach for fat. Black pepper has a macronutrient ratio of 13:78:9 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Pepper | Spinach | |
|---|---|---|
| Protein | 13% | 39% |
| Carbohydrates | 78% | 49% |
| Fat | 9% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Black pepper is high in carbohydrates and spinach has 94% less carbohydrates than black pepper - spinach has 3.6g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Both spinach and black pepper are high in dietary fiber. Black pepper has 10 times more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Spinach and black pepper contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and black pepper has 0.64g of sugar.
Protein
protein
Black pepper is a great source of protein and it has 263% more protein than spinach - spinach has 2.9g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Spinach has 21.1 times less saturated fat than black pepper - spinach has 0.06g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than black pepper - spinach has 28.1mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 16 times more Vitamin A than black pepper - spinach has 469ug of Vitamin A per 100 grams and black pepper has 27ug of Vitamin A.
Vitamin E
Spinach and black pepper contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.
Vitamin K
Both spinach and black pepper are high in Vitamin K. Spinach has 195% more Vitamin K than black pepper - spinach has 482.9ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.
The B Vitamins
Black pepper has more pantothenic acid, however, spinach contains more folate. Both black pepper and spinach contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Black Pepper | Spinach | |
|---|---|---|
| Thiamin | 0.108 MG | 0.078 MG |
| Riboflavin | 0.18 MG | 0.189 MG |
| Niacin | 1.143 MG | 0.724 MG |
| Pantothenic acid | 1.399 MG | 0.065 MG |
| Vitamin B6 | 0.291 MG | 0.195 MG |
| Folate | 17 UG | 194 UG |
Minerals
calcium
Both spinach and black pepper are high in calcium. Black pepper has 347% more calcium than spinach - spinach has 99mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Both spinach and black pepper are high in iron. Black pepper has 258% more iron than spinach - spinach has 2.7mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Both spinach and black pepper are high in potassium. Black pepper has 138% more potassium than spinach - spinach has 558mg of potassium per 100 grams and black pepper has 1329mg of potassium.
Antioxidants and Phytonutrients
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,
| Black Pepper | Spinach | |
|---|---|---|
| beta-carotene | 310 UG | 5626 UG |
| alpha-carotene | 12 UG | ~ |
| lycopene | 20 UG | ~ |
| lutein + zeaxanthin | 454 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both black pepper and spinach contain significant amounts of alpha linoleic acid (ALA).
| Black Pepper | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.152 G | 0.138 G |
| Total | 0.152 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, black pepper has more linoleic acid than spinach per 100 grams.
| Black Pepper | Spinach | |
|---|---|---|
| linoleic acid | 0.694 G | 0.026 G |
| Total | 0.694 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 Black Pepper or Spinach .
Note: The specific food items compared are: Black Pepper (Spices, pepper, black) and Spinach (Spinach, raw) .
Black Pepper g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or black pepper contain more calories in 100 grams?Black pepper is high in calories and spinach has 90% less calories than black pepper - spinach has 23 calories in 100g and black pepper has 251 calories.
Is spinach or black pepper better for protein?
Black pepper is a great source of protein and it has 260% more protein than spinach - spinach has 2.9g of protein per 100 grams and black pepper has 10.4g of protein.
Does spinach or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and spinach has 90% fewer carbohydrates than black pepper - spinach has 3.6g of carbs for 100g and black pepper has 64g of carbohydrates.
Does spinach or black pepper contain more calcium?
Both spinach and black pepper are high in calcium. Black pepper has 350% more calcium than spinach - spinach has 99mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does spinach or black pepper contain more iron?
Both spinach and black pepper are high in iron. Black pepper has 260% more iron than spinach - spinach has 2.7mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does spinach or black pepper contain more potassium?
Both spinach and black pepper are high in potassium. Black pepper has 140% more potassium than spinach - spinach has 558mg of potassium in 100 grams and black pepper has 1329mg of potassium.