Peas Green (Raw)vsSpinach (Raw)
Peas Green (Raw) has 81 calories and 5.4g protein per 100g. Spinach (Raw) has 23 calories and 2.9g protein per 100g Peas Green (Raw) has more protein, Spinach (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Peas Green (Raw) vs Spinach (Raw)
Go with Spinach (Raw) at just 23 kcal per 100g — 72% fewer calories.
Peas Green (Raw) will keep you satisfied longer with 5.7g fiber, 5.4g protein — fat and protein slow digestion while fiber adds bulk.
Spinach (Raw) has both iron (2.7mg) and vitamin C (28.1mg) — vitamin C can boost iron absorption by up to 6x.
Spinach (Raw) packs 2.9g of protein per 100g (50% of calories from protein) — the better pick for muscle growth and recovery.
Peas Green (Raw) is the heart-friendlier option with less sodium, more fiber.
Spinach (Raw) provides 558mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Peas Green | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 81kcal4% | 23kcal1% | +58kcal |
| Protein | 5.4g11% | 2.9g6% | +2.6g |
| Total Fat | 0.40g1% | 0.39g1% | +<0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 14g5% | 3.6g1% | +11g |
| Dietary Fiber | 5.7g20% | 2.2g8% | +3.5g |
| Sugars | 5.7g | 0.42g | +5.3g |
| ✨Vitamins | |||
| Vitamin A | 38mcg4% | 469mcg52% | <0.1mcg |
| Vitamin C | 40mg44% | 28mg31% | +12mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.13mg1% | 2.0mg14% | <0.1mg |
| Vitamin K | 25mcg21% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.17mg10% | 0.20mg11% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 65mcg16% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | 0.27mg22% | <0.1mg7% | +0.19mg |
| Riboflavin (B2) | 0.13mg10% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 2.1mg13% | 0.72mg5% | +1.4mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 79mg3% | <0.1mg |
| Calcium | 25mg2% | 99mg8% | <0.1mg |
| Iron | 1.5mg8% | 2.7mg15% | <0.1mg |
| Potassium | 244mg5% | 558mg12% | <0.1mg |
| Phosphorus | 108mg9% | 49mg4% | +59mg |
| Magnesium | 33mg8% | 79mg19% | <0.1mg |
| Zinc | 1.2mg11% | 0.53mg5% | +0.71mg |
| Copper | 0.18mg20% | 0.13mg14% | +<0.1mg |
| Manganese | 0.41mg18% | 0.90mg39% | <0.1mg |
| Selenium | 1.8mcg3% | 1.0mcg2% | +0.80mcg |
🔬Nutritional Analysis
Calories: Spinach (Raw) is significantly lower in calories at just 23 kcal per 100g compared to 81 kcal for Peas Green (Raw) — that's 252% fewer calories, making Spinach (Raw) the better choice for calorie-conscious diets.
Protein: Peas Green (Raw) has more protein per 100g (5.42g vs 2.86g), but Spinach (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Both have similar fat content — Peas Green (Raw) has 0.4g and Spinach (Raw) has 0.39g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Spinach (Raw): 483mcg vs 24.8mcg), Vitamin E (Spinach (Raw): 2.03mg vs 0.13mg), Vitamin A (Spinach (Raw): 469mcg vs 38mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Spinach (Raw): 79mg vs 5mg), Calcium (Spinach (Raw): 99mg vs 25mg), Magnesium (Spinach (Raw): 79mg vs 33mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Spinach (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet. Peas Green (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Peas Green (Raw) or Spinach (Raw)?
- Peas Green (Raw) has more protein with 5.42g per 100g compared to 2.86g for Spinach (Raw).
- Which is lower in calories, Peas Green (Raw) or Spinach (Raw)?
- Spinach (Raw) is lower in calories with 23 kcal per 100g versus 81 kcal.
- Is Peas Green (Raw) or Spinach (Raw) healthier?
- It depends on your goals. Peas Green (Raw) has 81 calories and 5.42g protein per 100g, while Spinach (Raw) has 23 calories and 2.86g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Peas Green (Raw) or Spinach (Raw)?
- Spinach (Raw) is leaner with 0.39g of fat per 100g compared to 0.4g.
- Which has more fiber, Peas Green (Raw) or Spinach (Raw)?
- Peas Green (Raw) has more fiber with 5.7g per 100g compared to 2.2g.