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Milk vs. Spinach raw — In-Depth Nutrition Comparison

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How are Milk and Spinach raw different?

  • Milk is higher in Vitamin B12, however, Spinach raw is richer in Vitamin K, Folate, Vitamin A RAE, Manganese, Iron, Vitamin C, Magnesium, Vitamin E , and Copper.
  • Daily need coverage for Vitamin K from Spinach raw is 402% higher.

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Spinach, raw are the varieties used in this article.

Infographic

Milk 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.
Contains more Calcium +26.3%
Contains more Phosphorus +93.9%
Contains less Sodium -44.3%
Contains more Selenium +230%
Contains more Iron +8933.3%
Contains more Magnesium +618.2%
Contains more Potassium +272%
Contains more Zinc +26.2%
Contains more Copper +1200%
Contains more Manganese +29800%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +26.3%
Contains more Phosphorus +93.9%
Contains less Sodium -44.3%
Contains more Selenium +230%
Contains more Iron +8933.3%
Contains more Magnesium +618.2%
Contains more Potassium +272%
Contains more Zinc +26.2%
Contains more Copper +1200%
Contains more Manganese +29800%

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
3
:
Contains more Vitamin D +∞%
Contains more Vitamin B5 +455.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4684.2%
Contains more Vitamin E +20200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290%
Contains more Vitamin B3 +678.5%
Contains more Vitamin B6 +427%
Contains more Folate +3780%
Contains more Vitamin K +482800%
Equal in Vitamin B2 - 0.189
Equal in Choline - 19.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 10% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +455.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +4684.2%
Contains more Vitamin E +20200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290%
Contains more Vitamin B3 +678.5%
Contains more Vitamin B6 +427%
Contains more Folate +3780%
Contains more Vitamin K +482800%
Equal in Vitamin B2 - 0.189
Equal in Choline - 19.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +17.8%
Contains more Fats +148.7%
Contains more Carbs +37.5%
Contains more Other +129.3%
Equal in Water - 91.4
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
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 +17.8%
Contains more Fats +148.7%
Contains more Carbs +37.5%
Contains more Other +129.3%
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2670%
Contains less Saturated Fat -90%
Contains more Polyunsaturated fat +371.4%
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +2670%
Contains less Saturated Fat -90%
Contains more Polyunsaturated fat +371.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%

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 raw
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 raw Opinion
Net carbs 4.99g 1.43g Milk
Protein 3.37g 2.86g Milk
Fats 0.97g 0.39g Milk
Carbs 4.99g 3.63g Milk
Calories 42kcal 23kcal Milk
Fructose 0g 0.15g Spinach raw
Sugar 5.2g 0.42g Spinach raw
Fiber 0g 2.2g Spinach raw
Calcium 125mg 99mg Milk
Iron 0.03mg 2.71mg Spinach raw
Magnesium 11mg 79mg Spinach raw
Phosphorus 95mg 49mg Milk
Potassium 150mg 558mg Spinach raw
Sodium 44mg 79mg Milk
Zinc 0.42mg 0.53mg Spinach raw
Copper 0.01mg 0.13mg Spinach raw
Manganese 0.003mg 0.897mg Spinach raw
Selenium 3.3µg 1µg Milk
Vitamin A 196IU 9377IU Spinach raw
Vitamin A RAE 58µg 469µg Spinach raw
Vitamin E 0.01mg 2.03mg Spinach raw
Vitamin D 48IU 0IU Milk
Vitamin D 1.2µg 0µg Milk
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.02mg 0.078mg Spinach raw
Vitamin B2 0.185mg 0.189mg Spinach raw
Vitamin B3 0.093mg 0.724mg Spinach raw
Vitamin B5 0.361mg 0.065mg Milk
Vitamin B6 0.037mg 0.195mg Spinach raw
Folate 5µg 194µg Spinach raw
Vitamin B12 0.47µg 0µg Milk
Choline 17.7mg 19.3mg Spinach raw
Vitamin K 0.1µg 482.9µg Spinach raw
Tryptophan 0.043mg 0.039mg Milk
Threonine 0.143mg 0.122mg Milk
Isoleucine 0.174mg 0.147mg Milk
Leucine 0.319mg 0.223mg Milk
Lysine 0.282mg 0.174mg Milk
Methionine 0.088mg 0.053mg Milk
Phenylalanine 0.174mg 0.129mg Milk
Valine 0.22mg 0.161mg Milk
Histidine 0.101mg 0.064mg Milk
Cholesterol 5mg 0mg Spinach raw
Saturated Fat 0.633g 0.063g Spinach raw
Monounsaturated Fat 0.277g 0.01g Milk
Polyunsaturated fat 0.035g 0.165g Spinach raw
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 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
15%
Milk
168%
Spinach raw
Minerals Daily Need Coverage Score
14%
Milk
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4.78g)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.57g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 35mg)
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 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.