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  6. Spinach raw vs. Condensed milk

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

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Important differences between spinach raw and condensed milk

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, and vitamin C; however, condensed milk has more phosphorus, selenium, and calcium.
  • Spinach raw's daily need coverage for vitamin K is 402% more.
  • Spinach raw has 150 times more manganese than condensed milk. Spinach raw has 0.897mg of manganese, while condensed milk has 0.006mg.
  • Spinach raw is lower in saturated fat.
  • Condensed milk has a higher glycemic index than spinach raw.

The food varieties used in the comparison are Spinach, raw and Milk, canned, condensed, sweetened.

Infographic

Spinach raw vs Condensed 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 19% 85% 33% 7.1% 5% 26% 108% 17% 0.78% 81%
Contains more MagnesiumMagnesium +203.8%
Contains more PotassiumPotassium +50.4%
Contains more IronIron +1326.3%
Contains more CopperCopper +766.7%
Contains less SodiumSodium -37.8%
Contains more ManganeseManganese +14850%
Contains more CalciumCalcium +186.9%
Contains more ZincZinc +77.4%
Contains more PhosphorusPhosphorus +416.3%
Contains more SeleniumSelenium +1380%

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 8.7% 25% 3.2% 3% 23% 96% 3.9% 45% 12% 55% 1.5% 8.3% 49%
Contains more Vitamin CVitamin C +980.8%
Contains more Vitamin AVitamin A +533.8%
Contains more Vitamin EVitamin E +1168.8%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B6Vitamin B6 +282.4%
Contains more Vitamin KVitamin K +80383.3%
Contains more FolateFolate +1663.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +120.1%
Contains more Vitamin B5Vitamin B5 +1053.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +361.7%

All nutrients comparison - raw data values

Nutrient Spinach raw Condensed milk DV% diff.
Vitamin K 482.9µg 0.6µg 402%
Folate 194µg 11µg 46%
Vitamin A 469µg 74µg 44%
Manganese 0.897mg 0.006mg 39%
Iron 2.71mg 0.19mg 32%
Phosphorus 49mg 253mg 29%
Vitamin C 28.1mg 2.6mg 28%
Selenium 1µg 14.8µg 25%
Saturated fat 0.063g 5.486g 25%
Calcium 99mg 284mg 19%
Vitamin B12 0µg 0.44µg 18%
Carbs 3.63g 54.4g 17%
Vitamin B2 0.189mg 0.416mg 17%
Calories 23kcal 321kcal 15%
Vitamin B5 0.065mg 0.75mg 14%
Copper 0.13mg 0.015mg 13%
Magnesium 79mg 26mg 13%
Fats 0.39g 8.7g 13%
Choline 19.3mg 89.1mg 13%
Vitamin E 2.03mg 0.16mg 12%
Vitamin B6 0.195mg 0.051mg 11%
Cholesterol 0mg 34mg 11%
Protein 2.86g 7.91g 10%
Fiber 2.2g 0g 9%
Monounsaturated fat 0.01g 2.427g 6%
Potassium 558mg 371mg 6%
Zinc 0.53mg 0.94mg 4%
Vitamin B3 0.724mg 0.21mg 3%
Sodium 79mg 127mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 6IU 1%
Vitamin B1 0.078mg 0.09mg 1%
Polyunsaturated fat 0.165g 0.337g 1%
Net carbs 1.43g 54.4g N/A
Sugar 0.42g 54.4g N/A
Tryptophan 0.039mg 0.112mg 0%
Threonine 0.122mg 0.357mg 0%
Isoleucine 0.147mg 0.479mg 0%
Leucine 0.223mg 0.775mg 0%
Lysine 0.174mg 0.627mg 0%
Methionine 0.053mg 0.198mg 0%
Phenylalanine 0.129mg 0.382mg 0%
Valine 0.161mg 0.529mg 0%
Histidine 0.064mg 0.214mg 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
8% 9% 54% 27% 2%
Protein: 7.91 g
Fats: 8.7 g
Carbs: 54.4 g
Water: 27.16 g
Other: 1.83 g
Contains more WaterWater +236.5%
Contains more ProteinProtein +176.6%
Contains more FatsFats +2130.8%
Contains more CarbsCarbs +1398.6%
~equal in Other ~1.83g

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% 29% 4%
Saturated fat: Sat. Fat 5.486 g
Monounsaturated fat: Mono. Fat 2.427 g
Polyunsaturated fat: Poly. Fat 0.337 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +24170%
Contains more Poly. FatPolyunsaturated fat +104.2%

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. Condensed milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171275/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.