Pickles vs. Spinach
Nutrition comparison of Pickles and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pickles
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pickles and spinach:
- Both spinach and pickles are high in calcium.
- Spinach has more riboflavin, niacin, Vitamin B6 and folate, however, pickle 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 potassium.
USDA sources for nutritional information: Pickles (Pickles, cucumber, dill or kosher dill) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and pickles contain similar amounts of calories - spinach has 23 calories per 100 grams and pickle has 12 calories.
For macronutrient ratios, pickles is much lighter in protein, heavier in carbs and heavier in fat compared to spinach per calorie. Pickles has a macronutrient ratio of 14:67:19 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pickles | Spinach | |
|---|---|---|
| Protein | 14% | 39% |
| Carbohydrates | 67% | 49% |
| Fat | 19% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and pickles are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and pickle has 2.4g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 120% more dietary fiber than pickle - spinach has 2.2g of dietary fiber per 100 grams and pickle has 1g of dietary fiber.
sugar
Spinach and pickles contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and pickle has 1.1g of sugar.
Protein
protein
Spinach has 472% more protein than pickle - spinach has 2.9g of protein per 100 grams and pickle has 0.5g of protein.
Fat
saturated fat
Both spinach and pickles are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and pickle has 0.08g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 11 times more Vitamin C than pickle - spinach has 28.1mg of Vitamin C per 100 grams and pickle has 2.3mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 77 times more Vitamin A than pickle - spinach has 469ug of Vitamin A per 100 grams and pickle has 6ug of Vitamin A.
Vitamin E
Spinach has 66 times more Vitamin E than pickle - spinach has 2mg of Vitamin E per 100 grams and pickle has 0.03mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 26 times more Vitamin K than pickle - spinach has 482.9ug of Vitamin K per 100 grams and pickle has 17.3ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin, niacin, Vitamin B6 and folate, however, pickle contains more pantothenic acid. Both pickles and spinach contain significant amounts of thiamin.
| Pickles | Spinach | |
|---|---|---|
| Thiamin | 0.045 MG | 0.078 MG |
| Riboflavin | 0.057 MG | 0.189 MG |
| Niacin | 0.109 MG | 0.724 MG |
| Pantothenic acid | 0.201 MG | 0.065 MG |
| Vitamin B6 | 0.035 MG | 0.195 MG |
| Folate | 8 UG | 194 UG |
Minerals
calcium
Both spinach and pickles are high in calcium. Spinach has 74% more calcium than pickle - spinach has 99mg of calcium per 100 grams and pickle has 57mg of calcium.
iron
Spinach is a great source of iron and it has 942% more iron than pickle - spinach has 2.7mg of iron per 100 grams and pickle has 0.26mg of iron.
potassium
Spinach is an excellent source of potassium and it has 377% more potassium than pickle - spinach has 558mg of potassium per 100 grams and pickle has 117mg 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,
| Pickles | Spinach | |
|---|---|---|
| beta-carotene | 53 UG | 5626 UG |
| alpha-carotene | 13 UG | ~ |
| lutein + zeaxanthin | 28 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pickles and spinach contain significant amounts of alpha linoleic acid (ALA).
| Pickles | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.138 G |
| Total | 0.07 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both pickles and spinach contain significant amounts of linoleic acid.
| Pickles | Spinach | |
|---|---|---|
| linoleic acid | 0.052 G | 0.026 G |
| Total | 0.052 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 Pickles or Spinach .
Pickles 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 % |
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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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
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% |
|
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% |
|
UG % | |
| MG % |
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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 pickles contain more calories in 100 grams?Spinach and pickles contain similar amounts of calories - spinach has 23 calories in 100g and pickle has 12 calories.
Is spinach or pickles better for protein?
Spinach has 470% more protein than pickle - spinach has 2.9g of protein per 100 grams and pickle has 0.5g of protein.
Does spinach or pickles have more carbohydrates?
By weight, both spinach and pickles are low in carbohydrates - spinach has 3.6g of carbs for 100g and pickle has 2.4g of carbohydrates.
Does spinach or pickles contain more calcium?
Both spinach and pickles are high in calcium. Spinach has 70% more calcium than pickle - spinach has 99mg of calcium in 100 grams and pickle has 57mg of calcium.
Does spinach or pickles contain more potassium?
Spinach is a rich source of potassium and it has 380% more potassium than pickle - spinach has 558mg of potassium in 100 grams and pickle has 117mg of potassium.