Lemon juice vs. Spinach
Nutrition comparison of Lemon Juice and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon juice
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon juice and spinach:
- Both lemon juice and spinach are high in Vitamin C.
- Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, lemon juice contains more pantothenic acid.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Lemon juice (Lemon juice, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon juice and spinach contain similar amounts of calories - lemon juice has 22 calories per 100 grams and spinach has 23 calories.
| Lemon juice | Spinach | |
|---|---|---|
| Protein | 5% | 40% |
| Carbohydrates | 88% | 49% |
| Fat | 7% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon juice and spinach contain similar amounts of carbs - lemon juice has 6.9g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 633% more dietary fiber than lemon juice - lemon juice has 0.3g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Lemon juice and spinach contain similar amounts of sugar - lemon juice has 2.5g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Spinach has 717% more protein than lemon juice - lemon juice has 0.35g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both lemon juice and spinach are low in saturated fat - lemon juice has 0.04g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
Vitamins
Vitamin C
Both lemon juice and spinach are high in Vitamin C. Lemon juice has 38% more Vitamin C than spinach - lemon juice has 38.7mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than lemon juice - spinach has 469ug of Vitamin A per 100 grams and lemon juice does not contain significant amounts.
Vitamin E
Spinach has 12 times more Vitamin E than lemon juice - lemon juice has 0.15mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than lemon juice - spinach has 482.9ug of Vitamin K per 100 grams and lemon juice does not contain significant amounts.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, lemon juice contains more pantothenic acid.
| Lemon juice | Spinach | |
|---|---|---|
| Thiamin | 0.024 MG | 0.078 MG |
| Riboflavin | 0.015 MG | 0.189 MG |
| Niacin | 0.091 MG | 0.724 MG |
| Pantothenic acid | 0.131 MG | 0.065 MG |
| Vitamin B6 | 0.046 MG | 0.195 MG |
| Folate | 20 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 15 times more calcium than lemon juice - lemon juice has 6mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Spinach is a great source of iron and it has 32 times more iron than lemon juice - lemon juice has 0.08mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Spinach is an excellent source of potassium and it has 442% more potassium than lemon juice - lemon juice has 103mg of potassium per 100 grams and spinach has 558mg 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,
| Lemon juice | Spinach | |
|---|---|---|
| myricetin | 0.02 mg | 0.35 mg |
| Quercetin | 0.37 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,
| Lemon juice | Spinach | |
|---|---|---|
| beta-carotene | 1 UG | 5626 UG |
| lutein + zeaxanthin | 15 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than lemon juice per 100 grams.
| Lemon juice | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.138 G |
| Total | 0.009 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both lemon juice and spinach contain small amounts of linoleic acid.
| Lemon juice | Spinach | |
|---|---|---|
| linoleic acid | 0.012 G | 0.026 G |
| Total | 0.012 G | 0.026 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Lemon juice (Lemon juice, raw) and Spinach (Spinach, raw) .
Lemon 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 lemon juice or spinach contain more calories in 100 grams?Lemon juice and spinach contain similar amounts of calories - lemon juice has 22 calories in 100g and spinach has 23 calories.
Is lemon juice or spinach better for protein?
Spinach has 720% more protein than lemon juice - lemon juice has 0.35g of protein per 100 grams and spinach has 2.9g of protein.
Does lemon juice or spinach have more carbohydrates?
By weight, lemon juice and spinach contain similar amounts of carbs - lemon juice has 6.9g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does lemon juice or spinach contain more calcium?
Spinach is a rich source of calcium and it has 15 times more calcium than lemon juice - lemon juice has 6mg of calcium in 100 grams and spinach has 99mg of calcium.
Does lemon juice or spinach contain more potassium?
Spinach is a rich source of potassium and it has 440% more potassium than lemon juice - lemon juice has 103mg of potassium in 100 grams and spinach has 558mg of potassium.