Cherries vs. Spinach
Nutrition comparison of Cherries and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and spinach:
- Both spinach and cherries are high in dietary fiber and potassium.
- Spinach has 29.5 times less sugar than cherry.
- Spinach has 3.4 times less carbohydrates than cherry.
- Spinach has 63% less calories than cherry.
- Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cherry contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 63% less calories than cherry - spinach has 23 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Cherries has a macronutrient ratio of 6:91:3 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Spinach | |
|---|---|---|
| Protein | 6% | 39% |
| Carbohydrates | 91% | 49% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 3.4 times less carbohydrates than cherry - spinach has 3.6g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both spinach and cherries are high in dietary fiber. Spinach has a little more dietary fiber (5%) than cherry by weight - spinach has 2.2g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Spinach has 29.5 times less sugar than cherry - spinach has 0.42g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Spinach has 170% more protein than cherry - spinach has 2.9g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both spinach and cherries are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 301% more Vitamin C than cherry - spinach has 28.1mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 155 times more Vitamin A than cherry - spinach has 469ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Spinach has 28 times more Vitamin E than cherry - spinach has 2mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 228 times more Vitamin K than cherry - spinach has 482.9ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cherry contains more pantothenic acid.
| Cherries | Spinach | |
|---|---|---|
| Thiamin | 0.027 MG | 0.078 MG |
| Riboflavin | 0.033 MG | 0.189 MG |
| Niacin | 0.154 MG | 0.724 MG |
| Pantothenic acid | 0.199 MG | 0.065 MG |
| Vitamin B6 | 0.049 MG | 0.195 MG |
| Folate | 4 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 662% more calcium than cherry - spinach has 99mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Spinach is a great source of iron and it has 653% more iron than cherry - spinach has 2.7mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both spinach and cherries are high in potassium. Spinach has 151% more potassium than cherry - spinach has 558mg of potassium per 100 grams and cherry has 222mg 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, both cherries and spinach contain significant amounts of quercetin.
| Cherries | Spinach | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | 6.38 mg |
| myricetin | 0.05 mg | 0.35 mg |
| Quercetin | 2.29 mg | 3.97 mg |
| luteolin | ~ | 0.74 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,
| Cherries | Spinach | |
|---|---|---|
| beta-carotene | 38 UG | 5626 UG |
| lutein + zeaxanthin | 85 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than cherry per 100 grams.
| Cherries | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.138 G |
| Total | 0.026 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and spinach contain small amounts of linoleic acid.
| Cherries | Spinach | |
|---|---|---|
| linoleic acid | 0.027 G | 0.026 G |
| Total | 0.027 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 Cherries or Spinach .
Cherries 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cherries contain more calories in 100 grams?Spinach has 60% less calories than cherry - spinach has 23 calories in 100g and cherry has 63 calories.
Is spinach or cherries better for protein?
Spinach has 170% more protein than cherry - spinach has 2.9g of protein per 100 grams and cherry has 1.1g of protein.
Does spinach or cherries have more carbohydrates?
By weight, spinach has 3.4 times fewer carbohydrates than cherry - spinach has 3.6g of carbs for 100g and cherry has 16g of carbohydrates.
Does spinach or cherries contain more calcium?
Spinach is a rich source of calcium and it has 660% more calcium than cherry - spinach has 99mg of calcium in 100 grams and cherry has 13mg of calcium.
Does spinach or cherries contain more potassium?
Both spinach and cherries are high in potassium. Spinach has 150% more potassium than cherry - spinach has 558mg of potassium in 100 grams and cherry has 222mg of potassium.