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Compare	Almonds	VS	Spinach

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Overview:

Detailed comparison of nutrition information for Almonds and Spinach Superfoods. Side by side look at similarities and differences in nutrition data like dietary fiber, total carbohydrate, cholesterol, protein, fat composition, vitamins, minerals and more

There are 97 differences and 4 similarities between Almonds, Spinach

General Info
Standardized Size (all values listed in table are for 100g serving size)		100 Grams	vs	100 Grams
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Normal Serving Size		1 Cup (143g)	vs	1 Cup (180g)
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Origin/Cultivated from		United States, Spain, Iran, Italy, Morocco, Syria, Tunisia, Turkey, Algeria, Greece	vs	Mediterranean
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Family		Rosaceae	vs	Amaranthaceae
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Good for		Good For Brain, Regulates Cholesterol, Good For Heart, Skin, Regulates Blood Pressure, Preventing Of Cancer, Protection Against Diabetes, Good In Pregnancy, Weight Loss, Prevention Of Constipation, Boosts Energy, Alzheimer's Disease	vs	Diet, Cancer, Anti-inflammatory, Antioxidants, Blood Pressure, Vision, Immunity, Skin, Bones, Calcification, Brain And Nervous Function
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Serving Forms		Whole	vs	Cooked, Boiled, Drained, Without Salt
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Uses		Culinary	vs	Culinary
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Basic Nutrition Facts
Calories		575 kcal	vs	23 kcal
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Energy		2,408 KJ	vs	96 KJ
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Total Carbohydrates		21.67 g	vs	3.75 g
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Total Fat (lipids)		49.42 g	vs	0.26 g
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Saturated Fat		3.73 g	vs	0.04 g
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Polyunsaturated Fat		12.07 g	vs	0.11 g
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Monounsaturated Fat		30.89 g	vs	0.01 g
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Dietary Fiber		12.2 g	vs	2.4 g
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Sugars		3.89 g	vs	0.43 g
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Protein		21.22 g	vs	2.97 g
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Carbohydrates
Total Carbohydrates		21.67 g	vs	3.75 g
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Dietary Fiber		12.2 g	vs	2.4 g
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Sugars		3.89 g	vs	0.43 g
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Sucrose		3.6 g	vs
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Glucose dextrose		0.12 g	vs
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Fructose (dextrose)		0.09 g	vs
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Maltose		0.04 g	vs
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Galactose		0.05 g	vs
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Starch		0.74 g	vs
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Minerals
Calcium (Ca)		264 mg	vs	136 mg
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Iron (Fe)		3.72 mg	vs	3.57 mg
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Magnesium (Mg)		268 mg	vs	87 mg
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Phosphorus (P)		484 mg	vs	56 mg
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Potassium (K)		705 mg	vs	466 mg
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Sodium (Na)		1 mg	vs	70 mg
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Copper (Cu)		1 mg	vs	0.17 mg
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Manganese (Mn)		2.29 mg	vs	0.94 mg
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Selenium (Se)		2.5 Âµg	vs	2 Âµg
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Fluoride (F)			vs	37.8 Âµg
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Vitamins
Vitamin A (IU)		1 IU	vs	10,481 IU
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Vitamin A, RAE			vs	524 mcg_RAE
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Beta Carotene		1 Âµg	vs	6,288 Âµg
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Lutein + zeaxanthin		1 Âµg	vs	11,308 Âµg
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Vitamin C (total ascorbic acid)			vs	9.8 mg
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Vitamin E (alpha-tocopherol)		26.22 mg	vs	2 mg
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Beta Tocopherol		0.29 mg	vs
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Gamma Tocopherol		0.65 mg	vs
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Delta Tocopherol		0.05 mg	vs
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Vitamin K (phylloquinone)			vs	493.6 Âµg
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Thiamin		0.21 mg	vs	0.09 mg
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Riboflavin (Vitamin B2)		1.01 mg	vs	0.24 mg
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Niacin		3 mg	vs	0.49 mg
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Vitamin B-6		0.14 mg	vs	0.24 mg
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Total Folate		50 Âµg	vs	146 Âµg
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Folate, food		50 Âµg	vs	146 Âµg
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Folate, DFE		50 mcg_DFE	vs	146 mcg_DFE
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Pantothenic acid		0.47 mg	vs	0.14 mg
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Total Choline		52.1 mg	vs	19.7 mg
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Betaine		1 mg	vs	89 mg
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Fats and Fatty Acids
Total Fat (lipids)		49.42 g	vs	0.26 g
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14:00 (myristic acid)		0.01 g	vs	0.01 g
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16:00 (palmitic acid)		3.04 g	vs	0.03 g
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18:00 (stearic acid)		0.66 g	vs
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18:3 undifferentiated (linolenic acid)		0.01 g	vs	0.09 g
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16:1 undifferentiated (palmitoleic acid)		0.24 g	vs
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Saturated Fat		3.73 g	vs	0.04 g
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18:1 undifferentiated (oleic acid)		30.61 g	vs
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20:01		0.01 g	vs
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Polyunsaturated Fat		12.07 g	vs	0.11 g
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18:2 undifferentiated (linoleic acid)		12.06 g	vs	0.02 g
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18:3 n-3 c,c,c (ALA) (alpha-linolenic acid)		0.01 g	vs
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Monounsaturated Fat		30.89 g	vs	0.01 g
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17:00 (margaric acid)		0.01 g	vs
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20.00" (arachidic acid)		0.01 g	vs
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16:1 c		0.23 g	vs
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16:1 t		0.01 g	vs
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17:01		0.03 g	vs
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18:1 c		30.61 g	vs
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18:2 n-6 c,c		12.06 g	vs
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total trans fatty acids		0.02 g	vs
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total trans-monoenoic fatty acids		0.01 g	vs
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Stigmasterol		4 mg	vs
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Campesterol		5 mg	vs
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Beta-sitosterol		132 mg	vs
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Amino Acids
Protein		21.22 g	vs	2.97 g
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Tryptophan		0.21 g	vs	0.04 g
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Threonine		0.6 g	vs	0.13 g
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Isoleucine		0.7 g	vs	0.15 g
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Leucine		1.49 g	vs	0.23 g
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Lysine		0.58 g	vs	0.18 g
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Methionine		0.15 g	vs	0.05 g
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Phenylalanine		1.12 g	vs	0.13 g
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Tyrosine		0.45 g	vs	0.11 g
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Valine		0.82 g	vs	0.17 g
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Arginine		2 g	vs	0.17 g
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Histidine		0.56 g	vs	0.07 g
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Alanine		1.03 g	vs	0.15 g
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Aspartic acid		2.91 g	vs	0.25 g
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Glutamic acid		6.81 g	vs	0.36 g
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Glycine		1.47 g	vs	0.14 g
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Proline		1.03 g	vs	0.12 g
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Serine		0.95 g	vs	0.11 g
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