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Powdered milk vs. Spinach raw — In-Depth Nutrition Comparison

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How are powdered milk and spinach raw different?

  • Powdered milk is higher in vitamin B12, phosphorus, calcium, vitamin B2, and vitamin B5; however, spinach raw is richer in vitamin K, vitamin A, folate, and manganese.
  • Daily need coverage for vitamin K for spinach raw is 401% higher.
  • Spinach raw has less saturated fat.

Milk, dry, whole, without added vitamin D and Spinach, raw are the varieties used in this article.

Infographic

Powdered milk vs Spinach raw infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +821.2%
Contains more PotassiumPotassium +138.4%
Contains more ZincZinc +530.2%
Contains more PhosphorusPhosphorus +1483.7%
Contains more SeleniumSelenium +1530%
Contains more IronIron +476.6%
Contains more CopperCopper +62.5%
Contains less SodiumSodium -78.7%
Contains more ManganeseManganese +2142.5%
~equal in Magnesium ~79mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +262.8%
Contains more Vitamin B2Vitamin B2 +537.6%
Contains more Vitamin B5Vitamin B5 +3393.8%
Contains more Vitamin B6Vitamin B6 +54.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +508.3%
Contains more Vitamin CVitamin C +226.7%
Contains more Vitamin AVitamin A +81.8%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B3Vitamin B3 +12.1%
Contains more Vitamin KVitamin K +21850%
Contains more FolateFolate +424.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 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 ProteinProtein +820.3%
Contains more FatsFats +6748.7%
Contains more CarbsCarbs +958.4%
Contains more OtherOther +253.5%
Contains more WaterWater +3600.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +79140%
Contains more Poly. FatPolyunsaturated fat +303%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Powdered milk Spinach raw DV% diff.
Vitamin K 2.2µg 482.9µg 401%
Vitamin B12 3.25µg 0µg 135%
Phosphorus 776mg 49mg 104%
Calcium 912mg 99mg 81%
Vitamin B2 1.205mg 0.189mg 78%
Saturated fat 16.742g 0.063g 76%
Protein 26.32g 2.86g 47%
Vitamin B5 2.271mg 0.065mg 44%
Fats 26.71g 0.39g 40%
Folate 37µg 194µg 39%
Manganese 0.04mg 0.897mg 37%
Cholesterol 97mg 0mg 32%
Selenium 16.3µg 1µg 28%
Iron 0.47mg 2.71mg 28%
Zinc 3.34mg 0.53mg 26%
Calories 496kcal 23kcal 24%
Potassium 1330mg 558mg 23%
Vitamin A 258µg 469µg 23%
Vitamin C 8.6mg 28.1mg 22%
Monounsaturated fat 7.924g 0.01g 20%
Choline 117.4mg 19.3mg 18%
Vitamin B1 0.283mg 0.078mg 17%
Sodium 371mg 79mg 13%
Carbs 38.42g 3.63g 12%
Vitamin E 0.58mg 2.03mg 10%
Fiber 0g 2.2g 9%
Vitamin B6 0.302mg 0.195mg 8%
Copper 0.08mg 0.13mg 6%
Vitamin D 0.5µg 0µg 3%
Polyunsaturated fat 0.665g 0.165g 3%
Vitamin D 20IU 0IU 3%
Magnesium 85mg 79mg 1%
Net carbs 38.42g 1.43g N/A
Sugar 38.42g 0.42g N/A
Vitamin B3 0.646mg 0.724mg 0%
Tryptophan 0.371mg 0.039mg 0%
Threonine 1.188mg 0.122mg 0%
Isoleucine 1.592mg 0.147mg 0%
Leucine 2.578mg 0.223mg 0%
Lysine 2.087mg 0.174mg 0%
Methionine 0.66mg 0.053mg 0%
Phenylalanine 1.271mg 0.129mg 0%
Valine 1.762mg 0.161mg 0%
Histidine 0.714mg 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

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

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
93%
Powdered milk
137%
Spinach raw
Minerals Daily Need Coverage Score
106%
Powdered milk
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 38g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 292mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 16.679g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2)
Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.