Peanut Butter vs. Spinach
Nutrition comparison of Peanut Butter and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and spinach:
- Both spinach and peanut butter are high in calcium, dietary fiber and potassium.
- Peanut butter has more niacin, pantothenic acid and Vitamin B6, however, spinach contains more folate.
- Peanut butter is an excellent source of protein.
- Spinach has 19 times less sugar than peanut butter.
- Spinach has 4.9 times less carbohydrates than peanut butter.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and spinach has 96% less calories than peanut butter - spinach has 23 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Spinach | |
|---|---|---|
| Protein | 15% | 39% |
| Carbohydrates | 14% | 49% |
| Fat | 71% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 4.9 times less carbohydrates than peanut butter - spinach has 3.6g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both spinach and peanut butter are high in dietary fiber. Peanut butter has 264% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Spinach has 19 times less sugar than peanut butter - spinach has 0.42g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 741% more protein than spinach - spinach has 2.9g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and spinach has 99% less saturated fat than peanut butter - spinach has 0.06g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than peanut butter - spinach has 28.1mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than peanut butter - spinach has 469ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has 210% more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 964 times more Vitamin K than peanut butter - spinach has 482.9ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin, pantothenic acid and Vitamin B6, however, spinach contains more folate. Both peanut butter and spinach contain significant amounts of thiamin and riboflavin.
| Peanut Butter | Spinach | |
|---|---|---|
| Thiamin | 0.106 MG | 0.078 MG |
| Riboflavin | 0.111 MG | 0.189 MG |
| Niacin | 13.696 MG | 0.724 MG |
| Pantothenic acid | 1.118 MG | 0.065 MG |
| Vitamin B6 | 0.418 MG | 0.195 MG |
| Folate | 92 UG | 194 UG |
Minerals
calcium
Both spinach and peanut butter are high in calcium. Spinach has 120% more calcium than peanut butter - spinach has 99mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Spinach is a great source of iron and it has 43% more iron than peanut butter - spinach has 2.7mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both spinach and peanut butter are high in potassium. Peanut butter has 34% more potassium than spinach - spinach has 558mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanut butter and spinach contain significant amounts of alpha linoleic acid (ALA).
| Peanut Butter | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.138 G |
| Total | 0.078 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than spinach per 100 grams.
| Peanut Butter | Spinach | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.026 G |
| Total | 14.494 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 Peanut Butter or Spinach .
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Spinach (Spinach, raw) .
Peanut Butter 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 % |
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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 peanut butter contain more calories in 100 grams?Peanut butter is high in calories and spinach has 100% less calories than peanut butter - spinach has 23 calories in 100g and peanut butter has 589 calories.
Is spinach or peanut butter better for protein?
Peanut butter is a fantastic source of protein and it has 740% more protein than spinach - spinach has 2.9g of protein per 100 grams and peanut butter has 24.1g of protein.
Does spinach or peanut butter have more carbohydrates?
By weight, spinach has 4.9 times fewer carbohydrates than peanut butter - spinach has 3.6g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does spinach or peanut butter contain more calcium?
Both spinach and peanut butter are high in calcium. Spinach has 120% more calcium than peanut butter - spinach has 99mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does spinach or peanut butter contain more potassium?
Both spinach and peanut butter are high in potassium. Peanut butter has 30% more potassium than spinach - spinach has 558mg of potassium in 100 grams and peanut butter has 745mg of potassium.