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.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
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 .
Nectarine 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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| 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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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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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% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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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% |
|
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% |
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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 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.