Compare Spinach Nutrition Facts: Health Benefits & Why It's a Superfood vs Walnuts: Nutrition Facts and Health Benefits Explained
Spinach Nutrition Facts: Health Benefits & Why It's a Superfood
Vegetables
VS
Walnuts: Nutrition Facts and Health Benefits Explained
Nuts & Seeds
Nutrient
Food A
Food B
Protein
2.4 G
✓15.6 G
Total Fat
0 G
✓65.6 G
Carbs
3.5 G
✓12.5 G
Calories
29 KCAL
✓656 KCAL
Total Sugars
0 G
✓3.1 G
Fiber
2.4 G
✓6.2 G
Calcium
94 MG
94 MG
Iron
2.7 MG
✓2.8 MG
Potassium
✓553 MG
438 MG
Sodium
✓76 MG
0 MG
Vitamin D (D2 + D3)
0 UG
0 UG
Vitamin C
✓28.2 MG
0 MG
Folate
✓116 UG
0 UG
Vitamin K
✓482 UG
0 UG
Sugars, added
0 G
0 G
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
0 G
✓6.3 G
Vitamin A
✓471 UG
0 UG
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Monounsaturated Fat
0 G
✓9.4 G
Polyunsaturated Fat
0 G
✓46.9 G
Visual Comparison
Protein2.4 G vs 15.6 G
Spinach Nutrition Facts: Health Benefits & Why It's a SuperfoodWalnuts: Nutrition Facts and Health Benefits Explained
Calories29 vs 656
Spinach Nutrition Facts: Health Benefits & Why It's a SuperfoodWalnuts: Nutrition Facts and Health Benefits Explained
Total Fat0 vs 65.6
Spinach Nutrition Facts: Health Benefits & Why It's a SuperfoodWalnuts: Nutrition Facts and Health Benefits Explained
Calcium94 vs 94
Spinach Nutrition Facts: Health Benefits & Why It's a SuperfoodWalnuts: Nutrition Facts and Health Benefits Explained
Comparison Verdict
If your goal is weight management or increasing your intake of essential vitamins and minerals, spinach is the superior choice because it is incredibly low in calories while being nutrient-dense. Conversely, if you are looking to gain healthy weight, support brain health, or need a satiating snack for sustained energy, walnuts are the better option due to their high concentration of healthy fats and plant-based protein.