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

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) has 49 kcal, 0,91g protein, 0,15g fat, and 12,5g carbs per 100g. Spinach, raw has 23 kcal, 2,86g protein, 0,39g fat, and 3,63g carbs per 100g.

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) vs Spinach, raw

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

Spinach, raw has more protein with 2,86g per 100g, compared to Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) with 0,91g per 100g.

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

Spinach, raw has fewer carbohydrates with 3,63g per 100g, compared to Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) with 12,5g per 100g.

Nutrition comparison per 100g serving

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

kcal

Spinach, raw

kcal

Macronutrient Comparison

Nutrient	Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)	Spinach, raw	Winner
Calories	49 kcal	23 kcal
Total Fat	0.1g	0.4g
Saturated Fat	0.0g	0.1g
Cholesterol	0mg	0mg	=
Sodium	1mg	79mg
Total Carbohydrates	12.5g	3.6g
Dietary Fiber	2.2g	2.2g	=
Sugars	8.5g	0.4g
Protein	0.9g	2.9g

Vitamin Comparison

Vitamin	Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)	Spinach, raw
Vitamin A	12mcg	469mcg
Vitamin C	59.1mg	28.1mg
Vitamin E	0.1mg	2.0mg
Vitamin K	0mcg	483mcg
Thiamin (B1)	0.1mg	0.1mg
Riboflavin (B2)	0.1mg	0.2mg
Niacin (B3)	0.4mg	0.7mg
Vitamin B6	0.1mg	0.2mg
Folate	34mcg	194mcg

Mineral Comparison

Mineral	Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)	Spinach, raw
Calcium	43mg	99mg
Iron	0.1mg	2.7mg
Magnesium	11mg	79mg
Phosphorus	23mg	49mg
Potassium	166mg	558mg
Zinc	0.1mg	0.5mg
Selenium	0mcg	1mcg

Résumé

Spinach, raw is lower in calories. Spinach, raw has more protein. Overall, Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) wins in 4 of 7 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.