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

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

New Zealand spinach, raw has more protein with 1,5g 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 New Zealand spinach, raw?

New Zealand spinach, raw has fewer carbohydrates with 2,5g 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

New Zealand spinach, raw

kcal

Macronutrient Comparison

Nutrient	Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)	New Zealand spinach, raw	Winner
Calories	52 kcal	14 kcal
Total Fat	0.2g	0.2g
Saturated Fat	0.0g	0.0g
Cholesterol	0mg	0mg	=
Sodium	1mg	130mg
Total Carbohydrates	13.8g	2.5g
Dietary Fiber	2.4g	1.5g
Sugars	10.4g	0.3g
Protein	0.3g	1.5g

Vitamin Comparison

Vitamin	Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)	New Zealand spinach, raw
Vitamin A	3mcg	0mcg
Vitamin C	4.6mg	30mg
Vitamin E	0.2mg	1.4mg
Vitamin K	2.2mcg	337mcg
Thiamin (B1)	0.0mg	0.0mg
Riboflavin (B2)	0.0mg	0.1mg
Niacin (B3)	0.1mg	0.5mg
Vitamin B6	0.0mg	0.3mg
Folate	3mcg	15mcg

Mineral Comparison

Mineral	Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)	New Zealand spinach, raw
Calcium	6mg	58mg
Iron	0.1mg	0.8mg
Magnesium	5mg	39mg
Phosphorus	11mg	28mg
Potassium	107mg	130mg
Zinc	0.0mg	0.4mg
Selenium	0mcg	0.7mcg

Tóm tắt

New Zealand spinach, raw is lower in calories. New Zealand 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.