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Spinach raw vs. Milk — In-Depth Nutrition Comparison

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How are Spinach raw and Milk different?

  • Spinach raw is higher in Vitamin K, Folate, Vitamin A RAE, Manganese, Iron, Vitamin C, Magnesium, Vitamin E , and Copper, however, Milk is richer in Vitamin B12.
  • Daily need coverage for Vitamin K from Spinach raw is 402% higher.

Spinach, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Spinach raw vs 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%
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +618.2%
Contains more PotassiumPotassium +272%
Contains more IronIron +8933.3%
Contains more CopperCopper +1200%
Contains more ZincZinc +26.2%
Contains more ManganeseManganese +29800%
Contains more CalciumCalcium +26.3%
Contains more PhosphorusPhosphorus +93.9%
Contains less SodiumSodium -44.3%
Contains more SeleniumSelenium +230%

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% 563% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Milk
3
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 0% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4684.2%
Contains more Vitamin E Vitamin E +20200%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B3Vitamin B3 +678.5%
Contains more Vitamin B6Vitamin B6 +427%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +3780%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +455.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.185mg
~equal in Choline ~17.7mg

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
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more OtherOther +129.3%
Contains more ProteinProtein +17.8%
Contains more FatsFats +148.7%
Contains more CarbsCarbs +37.5%
~equal in Water ~89.92g

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
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated Fat -90%
Contains more Poly. FatPolyunsaturated fat +371.4%
Contains more Mono. FatMonounsaturated Fat +2670%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Milk Opinion
Calories 23kcal 42kcal Milk
Protein 2.86g 3.37g Milk
Fats 0.39g 0.97g Milk
Vitamin C 28.1mg 0mg Spinach raw
Net carbs 1.43g 4.99g Milk
Carbs 3.63g 4.99g Milk
Cholesterol 0mg 5mg Spinach raw
Vitamin D 0IU 48IU Milk
Magnesium 79mg 11mg Spinach raw
Calcium 99mg 125mg Milk
Potassium 558mg 150mg Spinach raw
Iron 2.71mg 0.03mg Spinach raw
Sugar 0.42g 5.2g Spinach raw
Fiber 2.2g 0g Spinach raw
Copper 0.13mg 0.01mg Spinach raw
Zinc 0.53mg 0.42mg Spinach raw
Phosphorus 49mg 95mg Milk
Sodium 79mg 44mg Milk
Vitamin A 9377IU 196IU Spinach raw
Vitamin A RAE 469µg 58µg Spinach raw
Vitamin E 2.03mg 0.01mg Spinach raw
Vitamin D 0µg 1.2µg Milk
Manganese 0.897mg 0.003mg Spinach raw
Selenium 1µg 3.3µg Milk
Vitamin B1 0.078mg 0.02mg Spinach raw
Vitamin B2 0.189mg 0.185mg Spinach raw
Vitamin B3 0.724mg 0.093mg Spinach raw
Vitamin B5 0.065mg 0.361mg Milk
Vitamin B6 0.195mg 0.037mg Spinach raw
Vitamin B12 0µg 0.47µg Milk
Vitamin K 482.9µg 0.1µg Spinach raw
Folate 194µg 5µg Spinach raw
Choline 19.3mg 17.7mg Spinach raw
Saturated Fat 0.063g 0.633g Spinach raw
Monounsaturated Fat 0.01g 0.277g Milk
Polyunsaturated fat 0.165g 0.035g Spinach raw
Tryptophan 0.039mg 0.043mg Milk
Threonine 0.122mg 0.143mg Milk
Isoleucine 0.147mg 0.174mg Milk
Leucine 0.223mg 0.319mg Milk
Lysine 0.174mg 0.282mg Milk
Methionine 0.053mg 0.088mg Milk
Phenylalanine 0.129mg 0.174mg Milk
Valine 0.161mg 0.22mg Milk
Histidine 0.064mg 0.101mg Milk
Fructose 0.15g 0g Spinach raw
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

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

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
168%
Spinach raw
15%
Milk
Minerals Daily Need Coverage Score
45%
Spinach raw
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4.78g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.57g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 1)

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.