Spinach raw vs. Buttermilk — In-Depth Nutrition Comparison
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A recap on differences between spinach raw and buttermilk
- Spinach raw is higher than buttermilk in vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, copper, vitamin E, and vitamin B6.
- Spinach raw covers your daily vitamin K needs 402% more than buttermilk.
- Spinach raw contains 449 times more manganese than buttermilk. While spinach raw contains 0.897mg of manganese, buttermilk contains only 0.002mg.
Food varieties used in this article are Spinach, raw and Milk, buttermilk, fluid, cultured, lowfat.
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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 MagnesiumMagnesium | +618.2% |
| Contains more PotassiumPotassium | +269.5% |
| Contains more IronIron | +5320% |
| Contains more CopperCopper | +1081.8% |
| Contains more ZincZinc | +26.2% |
| Contains less SodiumSodium | -58.4% |
| Contains more ManganeseManganese | +44750% |
| Contains more CalciumCalcium | +17.2% |
| Contains more PhosphorusPhosphorus | +81.6% |
| Contains more SeleniumSelenium | +100% |
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 CVitamin C | +2710% |
| Contains more Vitamin AVitamin A | +3250% |
| Contains more Vitamin EVitamin E | +3960% |
| Contains more Vitamin B1Vitamin B1 | +129.4% |
| Contains more Vitamin B2Vitamin B2 | +22.7% |
| Contains more Vitamin B3Vitamin B3 | +1148.3% |
| Contains more Vitamin B6Vitamin B6 | +473.5% |
| Contains more Vitamin KVitamin K | +482800% |
| Contains more FolateFolate | +3780% |
| Contains more Vitamin B5Vitamin B5 | +323.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
3.31 g
Fats:
0.88 g
Carbs:
4.79 g
Water:
90.13 g
Other:
0.89 g
| Contains more OtherOther | +93.3% |
| Contains more ProteinProtein | +15.7% |
| Contains more FatsFats | +125.6% |
| Contains more CarbsCarbs | +32% |
~equal in
Water
~90.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.548 g
Monounsaturated fat:
Mono. Fat
0.254 g
Polyunsaturated fat:
Poly. Fat
0.033 g
| Contains less Sat. FatSaturated fat | -88.5% |
| Contains more Poly. FatPolyunsaturated fat | +400% |
| Contains more Mono. FatMonounsaturated fat | +2440% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 482.9µg | 0.1µg | 402% |
| Vitamin A | 469µg | 14µg | 51% |
| Folate | 194µg | 5µg | 47% |
| Manganese | 0.897mg | 0.002mg | 39% |
| Iron | 2.71mg | 0.05mg | 33% |
| Vitamin C | 28.1mg | 1mg | 30% |
| Magnesium | 79mg | 11mg | 16% |
| Vitamin E | 2.03mg | 0.05mg | 13% |
| Copper | 0.13mg | 0.011mg | 13% |
| Potassium | 558mg | 151mg | 12% |
| Vitamin B6 | 0.195mg | 0.034mg | 12% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Fiber | 2.2g | 0g | 9% |
| Phosphorus | 49mg | 89mg | 6% |
| Sodium | 79mg | 190mg | 5% |
| Vitamin B5 | 0.065mg | 0.275mg | 4% |
| Vitamin B1 | 0.078mg | 0.034mg | 4% |
| Vitamin B3 | 0.724mg | 0.058mg | 4% |
| Vitamin B2 | 0.189mg | 0.154mg | 3% |
| Calcium | 99mg | 116mg | 2% |
| Saturated fat | 0.063g | 0.548g | 2% |
| Selenium | 1µg | 2µg | 2% |
| Monounsaturated fat | 0.01g | 0.254g | 1% |
| Polyunsaturated fat | 0.165g | 0.033g | 1% |
| Calories | 23kcal | 40kcal | 1% |
| Protein | 2.86g | 3.31g | 1% |
| Zinc | 0.53mg | 0.42mg | 1% |
| Cholesterol | 0mg | 4mg | 1% |
| Fats | 0.39g | 0.88g | 1% |
| Carbs | 3.63g | 4.79g | 0% |
| Net carbs | 1.43g | 4.79g | N/A |
| Vitamin D | 0IU | 1IU | 0% |
| Sugar | 0.42g | 4.79g | N/A |
| Choline | 19.3mg | 17.7mg | 0% |
| Tryptophan | 0.039mg | 0.042mg | 0% |
| Threonine | 0.122mg | 0.141mg | 0% |
| Isoleucine | 0.147mg | 0.171mg | 0% |
| Leucine | 0.223mg | 0.313mg | 0% |
| Lysine | 0.174mg | 0.277mg | 0% |
| Methionine | 0.053mg | 0.087mg | 0% |
| Phenylalanine | 0.129mg | 0.171mg | 0% |
| Valine | 0.161mg | 0.217mg | 0% |
| Histidine | 0.064mg | 0.1mg | 0% |
| Fructose | 0.15g | 0% |
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
137%
9%
Minerals Daily Need Coverage Score
45%
15%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 4.37g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 111mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.485g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach raw is cheaper (difference - $1.8)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is richer in minerals?
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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.