Almond Milk vs. Spinach
Nutrition comparison of Almond Milk and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and spinach:
- Both spinach and almond milk are high in calcium.
- Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and almond milk contain similar amounts of calories - spinach has 23 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is much lighter in protein, lighter in carbs and much heavier in fat compared to spinach per calorie. Almond milk has a macronutrient ratio of 10:33:57 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Spinach | |
|---|---|---|
| Protein | 10% | 39% |
| Carbohydrates | 33% | 49% |
| Fat | 57% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and almond milk are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 1000% more dietary fiber than almond milk - spinach has 2.2g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Spinach and almond milk contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Spinach has 615% more protein than almond milk - spinach has 2.9g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Both spinach and almond milk are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than almond milk - spinach has 28.1mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than almond milk - spinach has 469ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than spinach - almond milk has 41iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Almond milk has 212% more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than almond milk - spinach has 482.9ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almond Milk | Spinach | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | 0.01 MG | 0.189 MG |
| Niacin | 0.07 MG | 0.724 MG |
| Pantothenic acid | 0.01 MG | 0.065 MG |
| Vitamin B6 | ~ | 0.195 MG |
| Folate | 1 UG | 194 UG |
Minerals
calcium
Both spinach and almond milk are high in calcium. Almond milk has 86% more calcium than spinach - spinach has 99mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Spinach is a great source of iron and it has 868% more iron than almond milk - spinach has 2.7mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Spinach is an excellent source of potassium and it has 733% more potassium than almond milk - spinach has 558mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond milk has more linoleic acid than spinach per 100 grams.
| Almond Milk | Spinach | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 0.026 G |
| Total | 0.253 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 Milk or Spinach .
Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Spinach (Spinach, raw) .
Almond Milk 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 almond milk contain more calories in 100 grams?Spinach and almond milk contain similar amounts of calories - spinach has 23 calories in 100g and almond milk has 15 calories.
Is spinach or almond milk better for protein?
Spinach has 620% more protein than almond milk - spinach has 2.9g of protein per 100 grams and almond milk has 0.4g of protein.
Does spinach or almond milk have more carbohydrates?
By weight, both spinach and almond milk are low in carbohydrates - spinach has 3.6g of carbs for 100g and almond milk has 1.3g of carbohydrates.
Does spinach or almond milk contain more calcium?
Both spinach and almond milk are high in calcium. Almond milk has 90% more calcium than spinach - spinach has 99mg of calcium in 100 grams and almond milk has 184mg of calcium.
Does spinach or almond milk contain more potassium?
Spinach is a rich source of potassium and it has 730% more potassium than almond milk - spinach has 558mg of potassium in 100 grams and almond milk has 67mg of potassium.