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Milk vs. Spinach — In-Depth Nutrition Comparison

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Significant differences between Milk and Spinach

  • Milk has more Vitamin B12, however, Spinach is richer in Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Copper, Magnesium, Vitamin B6, and Vitamin E .
  • Spinach covers your daily Vitamin K needs 411% more than Milk.

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

Infographic

Milk vs Spinach 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.
Milk
Milk
3
:
7
Spinach
Spinach
Contains more Phosphorus +69.6%
Contains less Sodium -37.1%
Contains more Selenium +120%
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%
Equal in Calcium - 136
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Phosphorus +69.6%
Contains less Sodium -37.1%
Contains more Selenium +120%
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%
Equal in Calcium - 136

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.
Milk
Milk
3
:
9
Spinach
Spinach
Contains more Vitamin D +∞%
Contains more Vitamin B5 +149%
Contains more Vitamin B12 +∞%
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%
Milk
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%
Spinach
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%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +149%
Contains more Vitamin B12 +∞%
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
:
2
Spinach
Spinach
Contains more Monounsaturated Fat +4516.7%
Contains less Saturated Fat -93.2%
Contains more Polyunsaturated fat +211.4%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +4516.7%
Contains less Saturated Fat -93.2%
Contains more Polyunsaturated fat +211.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk Spinach
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 Milk Spinach Opinion
Net carbs 4.99g 1.35g Milk
Protein 3.37g 2.97g Milk
Fats 0.97g 0.26g Milk
Carbs 4.99g 3.75g Milk
Calories 42kcal 23kcal Milk
Sugar 5.2g 0.43g Spinach
Fiber 0g 2.4g Spinach
Calcium 125mg 136mg Spinach
Iron 0.03mg 3.57mg Spinach
Magnesium 11mg 87mg Spinach
Phosphorus 95mg 56mg Milk
Potassium 150mg 466mg Spinach
Sodium 44mg 70mg Milk
Zinc 0.42mg 0.76mg Spinach
Copper 0.01mg 0.174mg Spinach
Manganese 0.003mg 0.935mg Spinach
Selenium 3.3µg 1.5µg Milk
Vitamin A 196IU 10481IU Spinach
Vitamin A RAE 58µg 524µg Spinach
Vitamin E 0.01mg 2.08mg Spinach
Vitamin D 48IU 0IU Milk
Vitamin D 1.2µg 0µg Milk
Vitamin C 0mg 9.8mg Spinach
Vitamin B1 0.02mg 0.095mg Spinach
Vitamin B2 0.185mg 0.236mg Spinach
Vitamin B3 0.093mg 0.49mg Spinach
Vitamin B5 0.361mg 0.145mg Milk
Vitamin B6 0.037mg 0.242mg Spinach
Folate 5µg 146µg Spinach
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg 493.6µg Spinach
Tryptophan 0.043mg 0.04mg Milk
Threonine 0.143mg 0.127mg Milk
Isoleucine 0.174mg 0.152mg Milk
Leucine 0.319mg 0.231mg Milk
Lysine 0.282mg 0.182mg Milk
Methionine 0.088mg 0.055mg Milk
Phenylalanine 0.174mg 0.134mg Milk
Valine 0.22mg 0.168mg Milk
Histidine 0.101mg 0.066mg Milk
Cholesterol 5mg 0mg Spinach
Saturated Fat 0.633g 0.043g Spinach
Monounsaturated Fat 0.277g 0.006g Milk
Polyunsaturated fat 0.035g 0.109g 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
Milk Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Milk
183%
Spinach
Minerals Daily Need Coverage Score
14%
Milk
52%
Spinach

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