Nectarine vs. Spinach

Nutrition comparison of Nectarine and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of nectarine versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in nectarine and spinach:

  • Both spinach and nectarine are high in potassium.
  • Spinach has 17.7 times less sugar than nectarine.
  • Spinach has 66% less carbohydrates than nectarine.
  • Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, nectarine contains more pantothenic acid.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of nectarine and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Nectarine (Nectarines, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Nectarine src
Image of Spinach src

Calories and Carbs

calories

Spinach has 48% less calories than nectarine - spinach has 23 calories per 100 grams and nectarine has 44 calories.

For macronutrient ratios, nectarine is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Nectarine has a macronutrient ratio of 9:86:6 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Nectarine Spinach
Protein 9% 39%
Carbohydrates 86% 49%
Fat 6% 12%
Alcohol ~ ~

carbohydrates

Spinach has 66% less carbohydrates than nectarine - spinach has 3.6g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has 29% more dietary fiber than nectarine - spinach has 2.2g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.

sugar

Spinach has 17.7 times less sugar than nectarine - spinach has 0.42g of sugar per 100 grams and nectarine has 7.9g of sugar.

Protein

protein

Spinach has 170% more protein than nectarine - spinach has 2.9g of protein per 100 grams and nectarine has 1.1g of protein.

Fat

saturated fat

Both spinach and nectarine are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 420% more Vitamin C than nectarine - spinach has 28.1mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 26 times more Vitamin A than nectarine - spinach has 469ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.

Vitamin E

Spinach and nectarine contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 218 times more Vitamin K than nectarine - spinach has 482.9ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.

The B Vitamins

Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, nectarine contains more pantothenic acid. Both nectarine and spinach contain significant amounts of niacin.

Nectarine Spinach
Thiamin 0.034 MG 0.078 MG
Riboflavin 0.027 MG 0.189 MG
Niacin 1.125 MG 0.724 MG
Pantothenic acid 0.185 MG 0.065 MG
Vitamin B6 0.025 MG 0.195 MG
Folate 5 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 15 times more calcium than nectarine - spinach has 99mg of calcium per 100 grams and nectarine has 6mg of calcium.

iron

Spinach is a great source of iron and it has 868% more iron than nectarine - spinach has 2.7mg of iron per 100 grams and nectarine has 0.28mg of iron.

potassium

Both spinach and nectarine are high in potassium. Spinach has 178% more potassium than nectarine - spinach has 558mg of potassium per 100 grams and nectarine has 201mg 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,

Nectarine Spinach
Quercetin 0.69 mg 3.97 mg
luteolin ~ 0.74 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,

Nectarine Spinach
beta-carotene 150 UG 5626 UG
lutein + zeaxanthin 130 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than nectarine per 100 grams.

Nectarine Spinach
alpha linoleic acid 0.002 G 0.138 G
Total 0.002 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, nectarine has more linoleic acid than spinach per 100 grams.

Nectarine Spinach
linoleic acid 0.111 G 0.026 G
Total 0.111 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 Nectarine or Spinach .

Note: The specific food items compared are: Nectarine (Nectarines, raw) and Spinach (Spinach, raw) .

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FAQ

Does spinach or nectarine contain more calories in 100 grams?
Spinach has 50% less calories than nectarine - spinach has 23 calories in 100g and nectarine has 44 calories.

Is spinach or nectarine better for protein?
Spinach has 170% more protein than nectarine - spinach has 2.9g of protein per 100 grams and nectarine has 1.1g of protein.

Does spinach or nectarine have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than nectarine - spinach has 3.6g of carbs for 100g and nectarine has 10.6g of carbohydrates.

Does spinach or nectarine contain more calcium?
Spinach is a rich source of calcium and it has 15 times more calcium than nectarine - spinach has 99mg of calcium in 100 grams and nectarine has 6mg of calcium.

Does spinach or nectarine contain more potassium?
Both spinach and nectarine are high in potassium. Spinach has 180% more potassium than nectarine - spinach has 558mg of potassium in 100 grams and nectarine has 201mg of potassium.

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