Yogurt vs. Spinach — In-Depth Nutrition Comparison
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The main differences between Yogurt and Spinach
- Yogurt is richer in Vitamin B12, and Selenium, yet Spinach is richer in Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Copper, and Vitamin E .
- Daily need coverage for Vitamin K from Spinach is 411% higher.
Food types used in this article are Yogurt, Greek, plain, nonfat and Spinach, cooked, boiled, drained, without salt.
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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.
Contains
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Phosphorus
+141.1%
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Sodium
-48.6%
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Selenium
+546.7%
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Calcium
+23.6%
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Iron
+5000%
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Magnesium
+690.9%
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Potassium
+230.5%
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Zinc
+46.2%
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Copper
+923.5%
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Manganese
+10288.9%
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Phosphorus
+141.1%
Contains
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Sodium
-48.6%
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Selenium
+546.7%
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Calcium
+23.6%
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Iron
+5000%
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Magnesium
+690.9%
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Potassium
+230.5%
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Zinc
+46.2%
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Copper
+923.5%
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Manganese
+10288.9%
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
8
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Vitamin B2
+17.8%
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Vitamin B5
+128.3%
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Vitamin B12
+∞%
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Vitamin A
+261925%
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Vitamin E
+20700%
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Vitamin C
+∞%
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Vitamin B1
+313%
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Vitamin B3
+135.6%
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Vitamin B6
+284.1%
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Folate
+1985.7%
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Vitamin K
+∞%
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Vitamin B2
+17.8%
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Vitamin B5
+128.3%
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Vitamin B12
+∞%
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Vitamin A
+261925%
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Vitamin E
+20700%
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Vitamin C
+∞%
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Vitamin B1
+313%
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Vitamin B3
+135.6%
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Vitamin B6
+284.1%
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Folate
+1985.7%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+243.1%
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Fats
+50%
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Other
+151.4%
Equal in Carbs - 3.75
Equal in Water - 91.21
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Protein
+243.1%
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Fats
+50%
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Other
+151.4%
Equal in Carbs - 3.75
Equal in Water - 91.21
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+783.3%
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Saturated Fat
-63.2%
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Polyunsaturated fat
+808.3%
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Monounsaturated Fat
+783.3%
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Saturated Fat
-63.2%
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Polyunsaturated fat
+808.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in Sugar | |||
Lower in Cholesterol | |||
Lower in Saturated Fat | |||
Lower in price | |||
Rich in minerals | |||
Rich in vitamins |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 3.6g | 1.35g | |
Protein | 10.19g | 2.97g | |
Fats | 0.39g | 0.26g | |
Carbs | 3.6g | 3.75g | |
Calories | 59kcal | 23kcal | |
Sugar | 3.24g | 0.43g | |
Fiber | 0g | 2.4g | |
Calcium | 110mg | 136mg | |
Iron | 0.07mg | 3.57mg | |
Magnesium | 11mg | 87mg | |
Phosphorus | 135mg | 56mg | |
Potassium | 141mg | 466mg | |
Sodium | 36mg | 70mg | |
Zinc | 0.52mg | 0.76mg | |
Copper | 0.017mg | 0.174mg | |
Manganese | 0.009mg | 0.935mg | |
Selenium | 9.7µg | 1.5µg | |
Vitamin A | 4IU | 10481IU | |
Vitamin A RAE | 1µg | 524µg | |
Vitamin E | 0.01mg | 2.08mg | |
Vitamin C | 0mg | 9.8mg | |
Vitamin B1 | 0.023mg | 0.095mg | |
Vitamin B2 | 0.278mg | 0.236mg | |
Vitamin B3 | 0.208mg | 0.49mg | |
Vitamin B5 | 0.331mg | 0.145mg | |
Vitamin B6 | 0.063mg | 0.242mg | |
Folate | 7µg | 146µg | |
Vitamin B12 | 0.75µg | 0µg | |
Vitamin K | 0µg | 493.6µg | |
Tryptophan | 0.04mg | ||
Threonine | 0.127mg | ||
Isoleucine | 0.152mg | ||
Leucine | 0.231mg | ||
Lysine | 0.182mg | ||
Methionine | 0.055mg | ||
Phenylalanine | 0.134mg | ||
Valine | 0.168mg | ||
Histidine | 0.066mg | ||
Cholesterol | 5mg | 0mg | |
Trans Fat | 0.006g | 0g | |
Saturated Fat | 0.117g | 0.043g | |
Monounsaturated Fat | 0.053g | 0.006g | |
Polyunsaturated fat | 0.012g | 0.109g | |
Omega-6 - Linoleic acid | 0.01g | ||
Omega-3 - ALA | 0.001g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
17%
183%
Minerals Daily Need Coverage Score
19%
52%
Comparison summary
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 2.81g)
Which food is lower in Cholesterol?
Spinach is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.074g)
Which food is cheaper?
Spinach is cheaper (difference - $2.4)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins