Peanuts vs. Spinach
Nutrition comparison of Peanuts and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and spinach:
- Both spinach and peanuts are high in calcium, dietary fiber and potassium.
- Peanut has more niacin, pantothenic acid and Vitamin B6, however, spinach contains more folate.
- Peanut is an excellent source of protein.
- Spinach has 10.6 times less sugar than peanut.
- Spinach has 4.8 times less carbohydrates than peanut.
- 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and spinach has 96% less calories than peanut - spinach has 23 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Spinach | |
|---|---|---|
| Protein | 16% | 40% |
| Carbohydrates | 14% | 49% |
| Fat | 71% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 4.8 times less carbohydrates than peanut - spinach has 3.6g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both spinach and peanuts are high in dietary fiber. Peanut has 282% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Spinach has 10.6 times less sugar than peanut - spinach has 0.42g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 751% more protein than spinach - spinach has 2.9g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and spinach has 99% less saturated fat than peanut - spinach has 0.06g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and spinach are low in trans fat - peanut has 0.03g of trans fat per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than peanut - spinach has 28.1mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than peanut - spinach has 469ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 143% more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than peanut - spinach has 482.9ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more niacin, pantothenic acid and Vitamin B6, however, spinach contains more folate. Both peanuts and spinach contain significant amounts of thiamin and riboflavin.
| Peanuts | Spinach | |
|---|---|---|
| Thiamin | 0.152 MG | 0.078 MG |
| Riboflavin | 0.197 MG | 0.189 MG |
| Niacin | 14.355 MG | 0.724 MG |
| Pantothenic acid | 1.011 MG | 0.065 MG |
| Vitamin B6 | 0.466 MG | 0.195 MG |
| Folate | 97 UG | 194 UG |
Minerals
calcium
Both spinach and peanuts are high in calcium. Spinach has 71% more calcium than peanut - spinach has 99mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Spinach is a great source of iron and it has 72% more iron than peanut - spinach has 2.7mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both spinach and peanuts are high in potassium. Peanut has 14% more potassium than spinach - spinach has 558mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.138 G |
| Total | 0.026 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than spinach per 100 grams.
| Peanuts | Spinach | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.026 G |
| Total | 9.719 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.
Peanuts g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| 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 peanuts contain more calories in 100 grams?Peanut is high in calories and spinach has 100% less calories than peanut - spinach has 23 calories in 100g and peanut has 587 calories.
Is spinach or peanuts better for protein?
Peanut is a fantastic source of protein and it has 750% more protein than spinach - spinach has 2.9g of protein per 100 grams and peanut has 24.4g of protein.
Does spinach or peanuts have more carbohydrates?
By weight, spinach has 4.8 times fewer carbohydrates than peanut - spinach has 3.6g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does spinach or peanuts contain more calcium?
Both spinach and peanuts are high in calcium. Spinach has 70% more calcium than peanut - spinach has 99mg of calcium in 100 grams and peanut has 58mg of calcium.
Does spinach or peanuts contain more potassium?
Both spinach and peanuts are high in potassium. Peanut has 10% more potassium than spinach - spinach has 558mg of potassium in 100 grams and peanut has 634mg of potassium.