What is the main nutritional difference between Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) and Spinach, raw?

Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) has 52 kcal, 0.26g protein, 0.17g fat, and 13.8g carbs per 100g. Spinach, raw has 23 kcal, 2.86g protein, 0.39g fat, and 3.63g carbs per 100g.

Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) vs Spinach, raw

Q: Which has more protein: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) or Spinach, raw?

Spinach, raw has more protein with 2.86g per 100g, compared to Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) with 0.26g per 100g.

Q: Which food has fewer carbs: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) or Spinach, raw?

Spinach, raw has fewer carbohydrates with 3.63g per 100g, compared to Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) with 13.8g per 100g.

Nutrition comparison per 100g serving

Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)

kcal

Spinach, raw

kcal

Macronutrient Comparison

Nutrient	Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)	Spinach, raw	Winner
Calories	52 kcal	23 kcal
Total Fat	0.2g	0.4g
Saturated Fat	0.0g	0.1g
Cholesterol	0mg	0mg	=
Sodium	1mg	79mg
Total Carbohydrates	13.8g	3.6g
Dietary Fiber	2.4g	2.2g
Sugars	10.4g	0.4g
Protein	0.3g	2.9g

Vitamin Comparison

Vitamin	Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)	Spinach, raw
Vitamin A	3mcg	469mcg
Vitamin C	4.6mg	28.1mg
Vitamin E	0.2mg	2.0mg
Vitamin K	2.2mcg	483mcg
Thiamin (B1)	0.0mg	0.1mg
Riboflavin (B2)	0.0mg	0.2mg
Niacin (B3)	0.1mg	0.7mg
Vitamin B6	0.0mg	0.2mg
Folate	3mcg	194mcg

Mineral Comparison

Mineral	Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)	Spinach, raw
Calcium	6mg	99mg
Iron	0.1mg	2.7mg
Magnesium	5mg	79mg
Phosphorus	11mg	49mg
Potassium	107mg	558mg
Zinc	0.0mg	0.5mg
Selenium	0mcg	1mcg

Summary

Spinach, raw is lower in calories. Spinach, raw has more protein. Overall, Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) wins in 5 of 8 categories.

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Nutritional Disclaimer

This content is for educational and informational purposes only. Nutritional values may vary based on preparation method, portion size, and product brand. Always consult a qualified healthcare provider or registered dietitian for personalized dietary advice.

Data sources: USDA FoodData Central, Korea MFDS, Japan MEXT.