Raspberries vs. Spinach
Nutrition comparison of Raspberries and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and spinach:
- Both raspberries and spinach are high in Vitamin C and dietary fiber.
- Spinach has 56% less calories than raspberry.
- Spinach has 70% less carbohydrates than raspberry.
- Spinach has 9.5 times less sugar than raspberry.
- Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, raspberry contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 56% less calories than raspberry - raspberry has 52 calories per 100 grams and spinach has 23 calories.
| Raspberries | Spinach | |
|---|---|---|
| Protein | 8% | 40% |
| Carbohydrates | 82% | 49% |
| Fat | 10% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 70% less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Both raspberries and spinach are high in dietary fiber. Raspberry has 195% more dietary fiber than spinach - raspberry has 6.5g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Spinach has 9.5 times less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Spinach has 138% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both raspberries and spinach are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
Vitamins
Vitamin C
Both raspberries and spinach are high in Vitamin C. Raspberry is very similar to raspberry for Vitamin C - raspberry has 26.2mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 233 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.
Vitamin E
Raspberries and spinach contain similar amounts of Vitamin E - raspberry has 0.87mg 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 60 times more Vitamin K than raspberry - raspberry has 7.8ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, Vitamin B6 and folate, however, raspberry contains more pantothenic acid. Both raspberries and spinach contain significant amounts of niacin.
| Raspberries | Spinach | |
|---|---|---|
| Thiamin | 0.032 MG | 0.078 MG |
| Riboflavin | 0.038 MG | 0.189 MG |
| Niacin | 0.598 MG | 0.724 MG |
| Pantothenic acid | 0.329 MG | 0.065 MG |
| Vitamin B6 | 0.055 MG | 0.195 MG |
| Folate | 21 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 296% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Spinach is a great source of iron and it has 293% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Spinach is an excellent source of potassium and it has 270% more potassium than raspberry - raspberry has 151mg 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,
| Raspberries | Spinach | |
|---|---|---|
| kaempferol | 0.06 mg | 6.38 mg |
| Quercetin | 1.05 mg | 3.97 mg |
| luteolin | ~ | 0.74 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,
| Raspberries | Spinach | |
|---|---|---|
| beta-carotene | 12 UG | 5626 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raspberries and spinach contain significant amounts of alpha linoleic acid (ALA).
| Raspberries | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.138 G |
| Total | 0.126 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than spinach per 100 grams.
| Raspberries | Spinach | |
|---|---|---|
| linoleic acid | 0.249 G | 0.026 G |
| Total | 0.249 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.
Note: The specific food items compared are: Raspberries (Raspberries, raw) and Spinach (Spinach, raw) .
Raspberries 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 raspberries or spinach contain more calories in 100 grams?Spinach has 60% less calories than raspberry - raspberry has 52 calories in 100g and spinach has 23 calories.
Is raspberries or spinach better for protein?
Spinach has 140% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and spinach has 2.9g of protein.
Does raspberries or spinach have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does raspberries or spinach contain more calcium?
Spinach is a rich source of calcium and it has 300% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and spinach has 99mg of calcium.
Does raspberries or spinach contain more potassium?
Spinach is a rich source of potassium and it has 270% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and spinach has 558mg of potassium.