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  6. Buttermilk vs. Spinach raw

Buttermilk vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on differences between Buttermilk and Spinach raw

  • Spinach raw is higher than Buttermilk in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Vitamin C, Magnesium, Copper, Vitamin E , and Vitamin B6.
  • Spinach raw covers your daily Vitamin K needs 402% more than Buttermilk.

Food varieties used in this article are Milk, buttermilk, fluid, cultured, lowfat and Spinach, raw.

Infographic

Buttermilk vs Spinach raw 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.
Buttermilk
Buttermilk
3
:
7
Spinach raw
Spinach raw
Contains more Calcium +17.2%
Contains more Phosphorus +81.6%
Contains more Selenium +100%
Contains more Iron +5320%
Contains more Magnesium +618.2%
Contains more Potassium +269.5%
Contains less Sodium -58.4%
Contains more Zinc +26.2%
Contains more Copper +1081.8%
Contains more Manganese +44750%
Buttermilk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 2% 8% 39% 14% 25% 12% 4% 1% 11%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +17.2%
Contains more Phosphorus +81.6%
Contains more Selenium +100%
Contains more Iron +5320%
Contains more Magnesium +618.2%
Contains more Potassium +269.5%
Contains less Sodium -58.4%
Contains more Zinc +26.2%
Contains more Copper +1081.8%
Contains more Manganese +44750%

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.
Buttermilk
Buttermilk
2
:
9
Spinach raw
Spinach raw
Contains more Vitamin B5 +323.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +19851.1%
Contains more Vitamin E +3960%
Contains more Vitamin C +2710%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +1148.3%
Contains more Vitamin B6 +473.5%
Contains more Folate +3780%
Contains more Vitamin K +482800%
Buttermilk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 4% 9% 36% 2% 17% 8% 4% 28% 1%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B5 +323.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +19851.1%
Contains more Vitamin E +3960%
Contains more Vitamin C +2710%
Contains more Vitamin B1 +129.4%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +1148.3%
Contains more Vitamin B6 +473.5%
Contains more Folate +3780%
Contains more Vitamin K +482800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Buttermilk
Buttermilk
3
:
2
Spinach raw
Spinach raw
Contains more Protein +15.7%
Contains more Fats +125.6%
Contains more Carbs +32%
Contains more Other +93.3%
Equal in Water - 91.4
Buttermilk
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +15.7%
Contains more Fats +125.6%
Contains more Carbs +32%
Contains more Other +93.3%
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Buttermilk
Buttermilk
1
:
2
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +2440%
Contains less Saturated Fat -88.5%
Contains more Polyunsaturated fat +400%
Buttermilk
66% 30% 4%
Saturated Fat: 0.548 g
Monounsaturated Fat: 0.254 g
Polyunsaturated fat: 0.033 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +2440%
Contains less Saturated Fat -88.5%
Contains more Polyunsaturated fat +400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buttermilk Spinach raw Opinion
Net carbs 4.79g 1.43g Buttermilk
Protein 3.31g 2.86g Buttermilk
Fats 0.88g 0.39g Buttermilk
Carbs 4.79g 3.63g Buttermilk
Calories 40kcal 23kcal Buttermilk
Fructose 0.15g Spinach raw
Sugar 4.79g 0.42g Spinach raw
Fiber 0g 2.2g Spinach raw
Calcium 116mg 99mg Buttermilk
Iron 0.05mg 2.71mg Spinach raw
Magnesium 11mg 79mg Spinach raw
Phosphorus 89mg 49mg Buttermilk
Potassium 151mg 558mg Spinach raw
Sodium 190mg 79mg Spinach raw
Zinc 0.42mg 0.53mg Spinach raw
Copper 0.011mg 0.13mg Spinach raw
Manganese 0.002mg 0.897mg Spinach raw
Selenium 2µg 1µg Buttermilk
Vitamin A 47IU 9377IU Spinach raw
Vitamin A RAE 14µg 469µg Spinach raw
Vitamin E 0.05mg 2.03mg Spinach raw
Vitamin D 1IU 0IU Buttermilk
Vitamin C 1mg 28.1mg Spinach raw
Vitamin B1 0.034mg 0.078mg Spinach raw
Vitamin B2 0.154mg 0.189mg Spinach raw
Vitamin B3 0.058mg 0.724mg Spinach raw
Vitamin B5 0.275mg 0.065mg Buttermilk
Vitamin B6 0.034mg 0.195mg Spinach raw
Folate 5µg 194µg Spinach raw
Vitamin B12 0.22µg 0µg Buttermilk
Vitamin K 0.1µg 482.9µg Spinach raw
Tryptophan 0.042mg 0.039mg Buttermilk
Threonine 0.141mg 0.122mg Buttermilk
Isoleucine 0.171mg 0.147mg Buttermilk
Leucine 0.313mg 0.223mg Buttermilk
Lysine 0.277mg 0.174mg Buttermilk
Methionine 0.087mg 0.053mg Buttermilk
Phenylalanine 0.171mg 0.129mg Buttermilk
Valine 0.217mg 0.161mg Buttermilk
Histidine 0.1mg 0.064mg Buttermilk
Cholesterol 4mg 0mg Spinach raw
Saturated Fat 0.548g 0.063g Spinach raw
Monounsaturated Fat 0.254g 0.01g Buttermilk
Polyunsaturated fat 0.033g 0.165g Spinach raw

Which food is preferable for your diet?

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

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
9%
Buttermilk
181%
Spinach raw
Minerals Daily Need Coverage Score
15%
Buttermilk
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4.37g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 111mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.485g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.