Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Spinach vs. Milk — In-Depth Nutrition Comparison

Compare

Significant differences between Spinach and Milk

  • Spinach has more Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Copper, Magnesium, Vitamin B6, and Vitamin E , however, Milk is richer in Vitamin B12.
  • Spinach covers your daily Vitamin K needs 411% more than Milk.
  • Milk has 312 times less Manganese than Spinach. Spinach has 0.935mg of Manganese, while Milk has 0.003mg.

Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Spinach vs Milk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
Milk
Contains more Iron +11800%
Contains more Magnesium +690.9%
Contains more Potassium +210.7%
Contains more Zinc +81%
Contains more Copper +1640%
Contains more Manganese +31066.7%
Contains more Phosphorus +69.6%
Contains less Sodium -37.1%
Contains more Selenium +120%
Equal in Calcium - 125
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +11800%
Contains more Magnesium +690.9%
Contains more Potassium +210.7%
Contains more Zinc +81%
Contains more Copper +1640%
Contains more Manganese +31066.7%
Contains more Phosphorus +69.6%
Contains less Sodium -37.1%
Contains more Selenium +120%
Equal in Calcium - 125

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
Milk
Contains more Vitamin A +5247.4%
Contains more Vitamin E +20700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +27.6%
Contains more Vitamin B3 +426.9%
Contains more Vitamin B6 +554.1%
Contains more Folate +2820%
Contains more Vitamin K +493500%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +149%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin A +5247.4%
Contains more Vitamin E +20700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +27.6%
Contains more Vitamin B3 +426.9%
Contains more Vitamin B6 +554.1%
Contains more Folate +2820%
Contains more Vitamin K +493500%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +149%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Milk
Contains more Other +141.3%
Contains more Protein +13.5%
Contains more Fats +273.1%
Contains more Carbs +33.1%
Equal in Water - 89.92
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Other +141.3%
Contains more Protein +13.5%
Contains more Fats +273.1%
Contains more Carbs +33.1%
Equal in Water - 89.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Milk
Contains less Saturated Fat -93.2%
Contains more Polyunsaturated fat +211.4%
Contains more Monounsaturated Fat +4516.7%
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -93.2%
Contains more Polyunsaturated fat +211.4%
Contains more Monounsaturated Fat +4516.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Milk
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Spinach Milk Opinion
Net carbs 1.35g 4.99g Milk
Protein 2.97g 3.37g Milk
Fats 0.26g 0.97g Milk
Carbs 3.75g 4.99g Milk
Calories 23kcal 42kcal Milk
Sugar 0.43g 5.2g Spinach
Fiber 2.4g 0g Spinach
Calcium 136mg 125mg Spinach
Iron 3.57mg 0.03mg Spinach
Magnesium 87mg 11mg Spinach
Phosphorus 56mg 95mg Milk
Potassium 466mg 150mg Spinach
Sodium 70mg 44mg Milk
Zinc 0.76mg 0.42mg Spinach
Copper 0.174mg 0.01mg Spinach
Manganese 0.935mg 0.003mg Spinach
Selenium 1.5µg 3.3µg Milk
Vitamin A 10481IU 196IU Spinach
Vitamin A RAE 524µg 58µg Spinach
Vitamin E 2.08mg 0.01mg Spinach
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin C 9.8mg 0mg Spinach
Vitamin B1 0.095mg 0.02mg Spinach
Vitamin B2 0.236mg 0.185mg Spinach
Vitamin B3 0.49mg 0.093mg Spinach
Vitamin B5 0.145mg 0.361mg Milk
Vitamin B6 0.242mg 0.037mg Spinach
Folate 146µg 5µg Spinach
Vitamin B12 0µg 0.47µg Milk
Vitamin K 493.6µg 0.1µg Spinach
Tryptophan 0.04mg 0.043mg Milk
Threonine 0.127mg 0.143mg Milk
Isoleucine 0.152mg 0.174mg Milk
Leucine 0.231mg 0.319mg Milk
Lysine 0.182mg 0.282mg Milk
Methionine 0.055mg 0.088mg Milk
Phenylalanine 0.134mg 0.174mg Milk
Valine 0.168mg 0.22mg Milk
Histidine 0.066mg 0.101mg Milk
Cholesterol 0mg 5mg Spinach
Saturated Fat 0.043g 0.633g Spinach
Monounsaturated Fat 0.006g 0.277g Milk
Polyunsaturated fat 0.109g 0.035g Spinach
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
183%
Spinach
16%
Milk
Minerals Daily Need Coverage Score
52%
Spinach
14%
Milk

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 4.77g)
Which food is lower in Cholesterol?
Spinach
Spinach is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.59g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 1)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.