Orange vs. Spinach
Nutrition comparison of Orange and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and spinach:
- Both spinach and orange are high in Vitamin C, calcium and dietary fiber.
- Spinach has 20.7 times less sugar than orange.
- Spinach has 69% less carbohydrates than orange.
- Spinach has more riboflavin, Vitamin B6 and folate, however, orange contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin K and potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 50% less calories than orange - spinach has 23 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Orange has a macronutrient ratio of 6:91:4 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Spinach | |
|---|---|---|
| Protein | 6% | 40% |
| Carbohydrates | 91% | 49% |
| Fat | 4% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 69% less carbohydrates than orange - spinach has 3.6g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both spinach and orange are high in dietary fiber. Spinach is very similar to spinach for dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Spinach has 20.7 times less sugar than orange - spinach has 0.42g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Spinach has 309% more protein than orange - spinach has 2.9g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both spinach and orange are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both spinach and orange are high in Vitamin C. Orange has 60% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 41 times more Vitamin A than orange - spinach has 469ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Spinach has 10 times more Vitamin E than orange - spinach has 2mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than orange - spinach has 482.9ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Spinach has more riboflavin, Vitamin B6 and folate, however, orange contains more pantothenic acid. Both orange and spinach contain significant amounts of thiamin and niacin.
| Orange | Spinach | |
|---|---|---|
| Thiamin | 0.1 MG | 0.078 MG |
| Riboflavin | 0.04 MG | 0.189 MG |
| Niacin | 0.4 MG | 0.724 MG |
| Pantothenic acid | 0.25 MG | 0.065 MG |
| Vitamin B6 | 0.051 MG | 0.195 MG |
| Folate | 17 UG | 194 UG |
Minerals
calcium
Both spinach and orange are high in calcium. Spinach has 130% more calcium than orange - spinach has 99mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Spinach is a great source of iron and it has 29 times more iron than orange - spinach has 2.7mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Spinach is an excellent source of potassium and it has 230% more potassium than orange - spinach has 558mg of potassium per 100 grams and orange has 169mg of potassium.
Antioxidants and Phytonutrients
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,
| Orange | Spinach | |
|---|---|---|
| beta-carotene | 71 UG | 5626 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.138 G |
| Total | 0.011 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both orange and spinach contain small amounts of linoleic acid.
| Orange | Spinach | |
|---|---|---|
| linoleic acid | 0.031 G | 0.026 G |
| Total | 0.031 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.
Orange 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 spinach or orange contain more calories in 100 grams?Spinach has 50% less calories than orange - spinach has 23 calories in 100g and orange has 46 calories.
Is spinach or orange better for protein?
Spinach has 310% more protein than orange - spinach has 2.9g of protein per 100 grams and orange has 0.7g of protein.
Does spinach or orange have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than orange - spinach has 3.6g of carbs for 100g and orange has 11.5g of carbohydrates.
Does spinach or orange contain more calcium?
Both spinach and orange are high in calcium. Spinach has 130% more calcium than orange - spinach has 99mg of calcium in 100 grams and orange has 43mg of calcium.
Does spinach or orange contain more potassium?
Spinach is a rich source of potassium and it has 230% more potassium than orange - spinach has 558mg of potassium in 100 grams and orange has 169mg of potassium.