Nuts, almonds, blanched vs Spinach, raw
Nutrition comparison per 100g serving
Macronutrient Comparison
| Nutrient | Nuts, almonds, blanched | Spinach, raw | Winner |
|---|---|---|---|
| Calories | 590 kcal | 23 kcal | |
| Total Fat | 52.5g | 0.4g | |
| Saturated Fat | 4.0g | 0.1g | |
| Cholesterol | 0mg | 0mg | = |
| Sodium | 19mg | 79mg | |
| Total Carbohydrates | 18.7g | 3.6g | |
| Dietary Fiber | 9.9g | 2.2g | |
| Sugars | 4.6g | 0.4g | |
| Protein | 21.4g | 2.9g |
Vitamin Comparison
| Vitamin | Nuts, almonds, blanched | Spinach, raw |
|---|---|---|
| Vitamin A | 0mcg | 469mcg |
| Vitamin C | 0mg | 28.1mg |
| Vitamin E | 23.8mg | 2.0mg |
| Vitamin K | 0mcg | 483mcg |
| Thiamin (B1) | 0.2mg | 0.1mg |
| Riboflavin (B2) | 0.7mg | 0.2mg |
| Niacin (B3) | 3.5mg | 0.7mg |
| Vitamin B6 | 0.1mg | 0.2mg |
| Folate | 49mcg | 194mcg |
Mineral Comparison
| Mineral | Nuts, almonds, blanched | Spinach, raw |
|---|---|---|
| Calcium | 236mg | 99mg |
| Iron | 3.3mg | 2.7mg |
| Magnesium | 268mg | 79mg |
| Phosphorus | 481mg | 49mg |
| Potassium | 659mg | 558mg |
| Zinc | 3.0mg | 0.5mg |
| Selenium | 3.2mcg | 1mcg |
Краткая статистика
Spinach, raw is lower in calories. Nuts, almonds, blanched has more protein. Overall, both foods are closely matched.
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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.