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, 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.
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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 more PhosphorusPhosphorus | +69.6% |
| Contains less SodiumSodium | -37.1% |
| Contains more SeleniumSelenium | +120% |
| Contains more MagnesiumMagnesium | +690.9% |
| Contains more PotassiumPotassium | +210.7% |
| Contains more IronIron | +11800% |
| Contains more CopperCopper | +1640% |
| Contains more ZincZinc | +81% |
| Contains more ManganeseManganese | +31066.7% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +149% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +803.4% |
| Contains more Vitamin EVitamin E | +20700% |
| Contains more Vitamin B1Vitamin B1 | +375% |
| Contains more Vitamin B2Vitamin B2 | +27.6% |
| Contains more Vitamin B3Vitamin B3 | +426.9% |
| Contains more Vitamin B6Vitamin B6 | +554.1% |
| Contains more Vitamin KVitamin K | +493500% |
| Contains more FolateFolate | +2820% |
| Contains more CholineCholine | +11.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.5% |
| Contains more FatsFats | +273.1% |
| Contains more CarbsCarbs | +33.1% |
| Contains more OtherOther | +141.3% |
~equal in
Water
~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4516.7% |
| Contains less Sat. FatSaturated fat | -93.2% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0.1µg | 493.6µg | 411% |
| Vitamin A | 58µg | 524µg | 52% |
| Iron | 0.03mg | 3.57mg | 44% |
| Manganese | 0.003mg | 0.935mg | 41% |
| Folate | 5µg | 146µg | 35% |
| Vitamin B12 | 0.47µg | 0µg | 20% |
| Magnesium | 11mg | 87mg | 18% |
| Copper | 0.01mg | 0.174mg | 18% |
| Vitamin B6 | 0.037mg | 0.242mg | 16% |
| Vitamin E | 0.01mg | 2.08mg | 14% |
| Vitamin C | 0mg | 9.8mg | 11% |
| Fiber | 0g | 2.4g | 10% |
| Potassium | 150mg | 466mg | 9% |
| Phosphorus | 95mg | 56mg | 6% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Vitamin B1 | 0.02mg | 0.095mg | 6% |
| Vitamin D | 48IU | 0IU | 6% |
| Vitamin B5 | 0.361mg | 0.145mg | 4% |
| Vitamin B2 | 0.185mg | 0.236mg | 4% |
| Zinc | 0.42mg | 0.76mg | 3% |
| Saturated fat | 0.633g | 0.043g | 3% |
| Selenium | 3.3µg | 1.5µg | 3% |
| Vitamin B3 | 0.093mg | 0.49mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Monounsaturated fat | 0.277g | 0.006g | 1% |
| Calories | 42kcal | 23kcal | 1% |
| Protein | 3.37g | 2.97g | 1% |
| Sodium | 44mg | 70mg | 1% |
| Calcium | 125mg | 136mg | 1% |
| Fats | 0.97g | 0.26g | 1% |
| Carbs | 4.99g | 3.75g | 0% |
| Net carbs | 4.99g | 1.35g | N/A |
| Sugar | 5.2g | 0.43g | N/A |
| Choline | 17.7mg | 19.7mg | 0% |
| Polyunsaturated fat | 0.035g | 0.109g | 0% |
| Tryptophan | 0.043mg | 0.04mg | 0% |
| Threonine | 0.143mg | 0.127mg | 0% |
| Isoleucine | 0.174mg | 0.152mg | 0% |
| Leucine | 0.319mg | 0.231mg | 0% |
| Lysine | 0.282mg | 0.182mg | 0% |
| Methionine | 0.088mg | 0.055mg | 0% |
| Phenylalanine | 0.174mg | 0.134mg | 0% |
| Valine | 0.22mg | 0.168mg | 0% |
| Histidine | 0.101mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 0.027g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
15%
135%
Minerals Daily Need Coverage Score
14%
52%
Comparison summary
Which food is lower in Cholesterol?
Spinach is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 4.77g)
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 0.59g)
Which food is cheaper?
Spinach is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Milk contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Milk is lower in glycemic index (difference - 1)