Granny Smith Apple vs. Spinach
Nutrition comparison of Granny Smith Apple and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and spinach:
- Both granny smith apple and spinach are high in dietary fiber.
- Spinach has 21.8 times less sugar than granny smith apple.
- Spinach has 60% less calories than granny smith apple.
- Spinach has 73% less carbohydrates than granny smith apple.
- Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 60% less calories than granny smith apple - granny smith apple has 58 calories per 100 grams and spinach has 23 calories.
For macronutrient ratios, granny smith apple is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Granny smith apple has a macronutrient ratio of 3:94:3 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Spinach | |
|---|---|---|
| Protein | 3% | 39% |
| Carbohydrates | 94% | 49% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 73% less carbohydrates than granny smith apple - granny smith apple has 13.6g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Both granny smith apple and spinach are high in dietary fiber. Granny smith apple has 27% more dietary fiber than spinach - granny smith apple has 2.8g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Spinach has 21.8 times less sugar than granny smith apple - granny smith apple has 9.6g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Spinach has 550% more protein than granny smith apple - granny smith apple has 0.44g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both spinach and granny smith apple are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than granny smith apple - spinach has 28.1mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 92 times more Vitamin A than granny smith apple - granny smith apple has 5ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.
Vitamin E
Spinach has 10 times more Vitamin E than granny smith apple - granny smith apple has 0.18mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 149 times more Vitamin K than granny smith apple - granny smith apple has 3.2ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both granny smith apple and spinach contain significant amounts of pantothenic acid.
| Granny Smith Apple | Spinach | |
|---|---|---|
| Thiamin | 0.019 MG | 0.078 MG |
| Riboflavin | 0.025 MG | 0.189 MG |
| Niacin | 0.126 MG | 0.724 MG |
| Pantothenic acid | 0.056 MG | 0.065 MG |
| Vitamin B6 | 0.037 MG | 0.195 MG |
| Folate | 3 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 18 times more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Spinach is a great source of iron and it has 17 times more iron than granny smith apple - granny smith apple has 0.15mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Spinach is an excellent source of potassium and it has 365% more potassium than granny smith apple - granny smith apple has 120mg of potassium per 100 grams and spinach has 558mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both granny smith apple and spinach contain significant amounts of quercetin.
| Granny Smith Apple | Spinach | |
|---|---|---|
| Quercetin | 2.54 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 mg |
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,
| Granny Smith Apple | Spinach | |
|---|---|---|
| beta-carotene | 59 UG | 5626 UG |
| lutein + zeaxanthin | 64 UG | 12198 UG |
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 Granny Smith Apple or Spinach .
Note: The specific food items compared are: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Spinach (Spinach, raw) .
Granny Smith Apple 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 granny smith apple or spinach contain more calories in 100 grams?Spinach has 60% less calories than granny smith apple - granny smith apple has 58 calories in 100g and spinach has 23 calories.
Is granny smith apple or spinach better for protein?
Spinach has 550% more protein than granny smith apple - granny smith apple has 0.44g of protein per 100 grams and spinach has 2.9g of protein.
Does granny smith apple or spinach have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than granny smith apple - granny smith apple has 13.6g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does granny smith apple or spinach contain more calcium?
Spinach is a rich source of calcium and it has 18 times more calcium than granny smith apple - granny smith apple has 5mg of calcium in 100 grams and spinach has 99mg of calcium.
Does granny smith apple or spinach contain more potassium?
Spinach is a rich source of potassium and it has 370% more potassium than granny smith apple - granny smith apple has 120mg of potassium in 100 grams and spinach has 558mg of potassium.