Almond Butter vs. Spinach
Nutrition comparison of Almond Butter and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and spinach:
- Both spinach and almond butter are high in calcium, dietary fiber, iron and potassium.
- Almond butter has more riboflavin, niacin and pantothenic acid, however, spinach contains more folate.
- Almond butter is an excellent source of Vitamin E and protein.
- Spinach has 13.9 times less sugar than almond butter.
- Spinach has 4.1 times less carbohydrates than almond butter.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and spinach has 96% less calories than almond butter - spinach has 23 calories per 100 grams and almond butter has 614 calories.
For macronutrient ratios, almond butter is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Spinach | |
|---|---|---|
| Protein | 13% | 39% |
| Carbohydrates | 11% | 49% |
| Fat | 76% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 4.1 times less carbohydrates than almond butter - spinach has 3.6g of total carbs per 100 grams and almond butter has 18.8g of carbohydrates.
dietary fiber
Both spinach and almond butter are high in dietary fiber. Almond butter has 368% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and almond butter has 10.3g of dietary fiber.
sugar
Spinach has 13.9 times less sugar than almond butter - spinach has 0.42g of sugar per 100 grams and almond butter has 6.3g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 633% more protein than spinach - spinach has 2.9g of protein per 100 grams and almond butter has 21g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and spinach has 99% less saturated fat than almond butter - spinach has 0.06g of saturated fat per 100 grams and almond butter has 6.6g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than almond butter - spinach has 28.1mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than almond butter - spinach has 469ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 10 times more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and almond butter has 24.2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than almond butter - spinach has 482.9ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin, niacin and pantothenic acid, however, spinach contains more folate. Both almond butter and spinach contain significant amounts of thiamin and Vitamin B6.
| Almond Butter | Spinach | |
|---|---|---|
| Thiamin | 0.041 MG | 0.078 MG |
| Riboflavin | 0.939 MG | 0.189 MG |
| Niacin | 3.155 MG | 0.724 MG |
| Pantothenic acid | 0.318 MG | 0.065 MG |
| Vitamin B6 | 0.103 MG | 0.195 MG |
| Folate | 53 UG | 194 UG |
Minerals
calcium
Both spinach and almond butter are high in calcium. Almond butter has 251% more calcium than spinach - spinach has 99mg of calcium per 100 grams and almond butter has 347mg of calcium.
iron
Both spinach and almond butter are high in iron. Almond butter has 29% more iron than spinach - spinach has 2.7mg of iron per 100 grams and almond butter has 3.5mg of iron.
potassium
Both spinach and almond butter are high in potassium. Almond butter has 34% more potassium than spinach - spinach has 558mg of potassium per 100 grams and almond butter has 748mg 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,
| Almond Butter | Spinach | |
|---|---|---|
| beta-carotene | 1 UG | 5626 UG |
| lutein + zeaxanthin | 1 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.138 G |
| Total | 0.007 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than spinach per 100 grams.
| Almond Butter | Spinach | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 0.026 G |
| Total | 13.616 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 Almond Butter or Spinach .
Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Spinach (Spinach, raw) .
Almond 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 almond butter contain more calories in 100 grams?Almond butter is high in calories and spinach has 100% less calories than almond butter - spinach has 23 calories in 100g and almond butter has 614 calories.
Is spinach or almond butter better for protein?
Almond butter is a fantastic source of protein and it has 630% more protein than spinach - spinach has 2.9g of protein per 100 grams and almond butter has 21g of protein.
Does spinach or almond butter have more carbohydrates?
By weight, spinach has 4.1 times fewer carbohydrates than almond butter - spinach has 3.6g of carbs for 100g and almond butter has 18.8g of carbohydrates.
Does spinach or almond butter contain more calcium?
Both spinach and almond butter are high in calcium. Almond butter has 250% more calcium than spinach - spinach has 99mg of calcium in 100 grams and almond butter has 347mg of calcium.
Does spinach or almond butter contain more iron?
Both spinach and almond butter are high in iron. Almond butter has 30% more iron than spinach - spinach has 2.7mg of iron in 100 grams and almond butter has 3.5mg of iron.
Does spinach or almond butter contain more potassium?
Both spinach and almond butter are high in potassium. Almond butter has 30% more potassium than spinach - spinach has 558mg of potassium in 100 grams and almond butter has 748mg of potassium.