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  6. Spinach raw vs. Buttermilk

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.

Infographic

Spinach raw vs Buttermilk 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
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.
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%
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~17.7mg

All nutrients comparison - raw data values

Nutrient Spinach raw Buttermilk 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
3% 5% 90%
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
66% 30% 4%
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%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.