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  6. Spinach raw vs. Chocolate milk

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

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How are spinach raw and chocolate milk different?

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, vitamin E, and vitamin B6; however, chocolate milk is richer in vitamin B12.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Spinach raw contains 96 times more vitamin A than chocolate milk. While spinach raw contains 9377IU of vitamin A, chocolate milk contains only 98IU.
  • Spinach raw has a lower glycemic index (32) than chocolate milk (45).

Spinach, raw and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Spinach raw vs Chocolate milk 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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +507.7%
Contains more PotassiumPotassium +234.1%
Contains more IronIron +1029.2%
Contains more CopperCopper +100%
Contains more ZincZinc +29.3%
Contains more ManganeseManganese +1064.9%
Contains more CalciumCalcium +13.1%
Contains more PhosphorusPhosphorus +106.1%
Contains less SodiumSodium -24.1%
Contains more SeleniumSelenium +90%

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% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin CVitamin C +3022.2%
Contains more Vitamin AVitamin A +1637%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B1Vitamin B1 +110.8%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +479.2%
Contains more Vitamin B6Vitamin B6 +387.5%
Contains more Vitamin KVitamin K +160866.7%
Contains more FolateFolate +3780%
Contains more CholineCholine +13.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +353.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Spinach raw Chocolate milk DV% diff.
Vitamin K 482.9µg 0.3µg 402%
Vitamin A 469µg 27µg 49%
Folate 194µg 5µg 47%
Manganese 0.897mg 0.077mg 36%
Iron 2.71mg 0.24mg 31%
Vitamin C 28.1mg 0.9mg 30%
Magnesium 79mg 13mg 16%
Vitamin B12 0µg 0.33µg 14%
Vitamin E 2.03mg 0.07mg 13%
Vitamin B6 0.195mg 0.04mg 12%
Potassium 558mg 167mg 12%
Saturated fat 0.063g 2.104g 9%
Vitamin D 0µg 1.3µg 7%
Phosphorus 49mg 101mg 7%
Copper 0.13mg 0.065mg 7%
Fiber 2.2g 0.8g 6%
Vitamin D 0IU 51IU 6%
Vitamin B5 0.065mg 0.295mg 5%
Fats 0.39g 3.39g 5%
Cholesterol 0mg 12mg 4%
Vitamin B3 0.724mg 0.125mg 4%
Calories 23kcal 83kcal 3%
Vitamin B1 0.078mg 0.037mg 3%
Vitamin B2 0.189mg 0.162mg 2%
Selenium 1µg 1.9µg 2%
Carbs 3.63g 10.34g 2%
Monounsaturated fat 0.01g 0.99g 2%
Protein 2.86g 3.17g 1%
Sodium 79mg 60mg 1%
Zinc 0.53mg 0.41mg 1%
Calcium 99mg 112mg 1%
Net carbs 1.43g 9.54g N/A
Sugar 0.42g 9.54g N/A
Choline 19.3mg 17mg 0%
Polyunsaturated fat 0.165g 0.124g 0%
Tryptophan 0.039mg 0.041mg 0%
Threonine 0.122mg 0.135mg 0%
Isoleucine 0.147mg 0.164mg 0%
Leucine 0.223mg 0.3mg 0%
Lysine 0.174mg 0.265mg 0%
Methionine 0.053mg 0.083mg 0%
Phenylalanine 0.129mg 0.164mg 0%
Valine 0.161mg 0.208mg 0%
Histidine 0.064mg 0.096mg 0%
Fructose 0.15g 0%
Caffeine 0mg 1mg 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% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more OtherOther +115%
Contains more ProteinProtein +10.8%
Contains more FatsFats +769.2%
Contains more CarbsCarbs +184.8%
~equal in Water ~82.3g

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
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -97%
Contains more Poly. FatPolyunsaturated fat +33.1%
Contains more Mono. FatMonounsaturated fat +9800%

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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.