Jalapeno vs. Spinach
Nutrition comparison of Jalapeno and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
jalapeno
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in jalapeno and spinach:
- Both spinach and jalapeno are high in Vitamin C, dietary fiber and potassium.
- Spinach has more beta-carotene and lutein + zeaxanthin than jalapeno, however, jalapeno contains more alpha-carotene than spinach.
- Spinach has more riboflavin and folate, however, jalapeno contains more pantothenic acid and Vitamin B6.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Jalapeno (Peppers, jalapeno, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and jalapeno contain similar amounts of calories - spinach has 23 calories per 100 grams and jalapeno has 29 calories.
For macronutrient ratios, jalapeno is much lighter in protein, much heavier in carbs and similar to spinach for fat. Jalapeno has a macronutrient ratio of 11:78:11 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Jalapeno | Spinach | |
|---|---|---|
| Protein | 11% | 39% |
| Carbohydrates | 78% | 49% |
| Fat | 11% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and jalapeno contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and jalapeno has 6.5g of carbohydrates.
dietary fiber
Both spinach and jalapeno are high in dietary fiber. Jalapeno has 27% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and jalapeno has 2.8g of dietary fiber.
sugar
Spinach and jalapeno contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and jalapeno has 4.1g of sugar.
Protein
protein
Spinach has 214% more protein than jalapeno - spinach has 2.9g of protein per 100 grams and jalapeno has 0.91g of protein.
Fat
saturated fat
Both spinach and jalapeno are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and jalapeno has 0.09g of saturated fat.
Vitamins
Vitamin C
Both spinach and jalapeno are high in Vitamin C. Jalapeno has 322% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and jalapeno has 118.6mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 769% more Vitamin A than jalapeno - spinach has 469ug of Vitamin A per 100 grams and jalapeno has 54ug of Vitamin A.
Vitamin E
Jalapeno has 76% more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and jalapeno has 3.6mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 25 times more Vitamin K than jalapeno - spinach has 482.9ug of Vitamin K per 100 grams and jalapeno has 18.5ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin and folate, however, jalapeno contains more pantothenic acid and Vitamin B6. Both jalapeno and spinach contain significant amounts of thiamin and niacin.
| Jalapeno | Spinach | |
|---|---|---|
| Thiamin | 0.04 MG | 0.078 MG |
| Riboflavin | 0.07 MG | 0.189 MG |
| Niacin | 1.28 MG | 0.724 MG |
| Pantothenic acid | 0.315 MG | 0.065 MG |
| Vitamin B6 | 0.419 MG | 0.195 MG |
| Folate | 27 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 725% more calcium than jalapeno - spinach has 99mg of calcium per 100 grams and jalapeno has 12mg of calcium.
iron
Spinach is a great source of iron and it has 984% more iron than jalapeno - spinach has 2.7mg of iron per 100 grams and jalapeno has 0.25mg of iron.
potassium
Both spinach and jalapeno are high in potassium. Spinach has 125% more potassium than jalapeno - spinach has 558mg of potassium per 100 grams and jalapeno has 248mg 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 jalapeno and spinach contain significant amounts of luteolin and quercetin.
| Jalapeno | Spinach | |
|---|---|---|
| luteolin | 1.34 mg | 0.74 mg |
| Quercetin | 5.07 mg | 3.97 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 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, spinach has more beta-carotene and lutein + zeaxanthin than jalapeno per 100 grams, however, jalapeno contains more alpha-carotene than spinach per 100 grams.
| Jalapeno | Spinach | |
|---|---|---|
| beta-carotene | 561 UG | 5626 UG |
| alpha-carotene | 67 UG | ~ |
| lutein + zeaxanthin | 861 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than jalapeno per 100 grams.
| Jalapeno | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.05 G | 0.138 G |
| Total | 0.05 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, jalapeno has more linoleic acid than spinach per 100 grams.
| Jalapeno | Spinach | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.026 G |
| Total | 0.066 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 Jalapeno or Spinach .
Jalapeno g
()
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Daily Values (%) |
Spinach g
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 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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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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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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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or jalapeno contain more calories in 100 grams?Spinach and jalapeno contain similar amounts of calories - spinach has 23 calories in 100g and jalapeno has 29 calories.
Is spinach or jalapeno better for protein?
Spinach has 210% more protein than jalapeno - spinach has 2.9g of protein per 100 grams and jalapeno has 0.91g of protein.
Does spinach or jalapeno have more carbohydrates?
By weight, spinach and jalapeno contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and jalapeno has 6.5g of carbohydrates.
Does spinach or jalapeno contain more calcium?
Spinach is a rich source of calcium and it has 730% more calcium than jalapeno - spinach has 99mg of calcium in 100 grams and jalapeno has 12mg of calcium.
Does spinach or jalapeno contain more potassium?
Both spinach and jalapeno are high in potassium. Spinach has 130% more potassium than jalapeno - spinach has 558mg of potassium in 100 grams and jalapeno has 248mg of potassium.