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, 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
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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 | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +4684.2% |
| Contains more Vitamin EVitamin 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 | +∞% |
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:
3.37 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
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
0.633 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
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
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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 23kcal | 42kcal |
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| Protein | 2.86g | 3.37g |
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| Fats | 0.39g | 0.97g |
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| Vitamin C | 28.1mg | 0mg |
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| Net carbs | 1.43g | 4.99g |
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| Carbs | 3.63g | 4.99g |
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| Cholesterol | 0mg | 5mg |
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| Vitamin D | 0IU | 48IU |
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| Magnesium | 79mg | 11mg |
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| Calcium | 99mg | 125mg |
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| Potassium | 558mg | 150mg |
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| Iron | 2.71mg | 0.03mg |
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| Sugar | 0.42g | 5.2g |
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| Fiber | 2.2g | 0g |
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| Copper | 0.13mg | 0.01mg |
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| Zinc | 0.53mg | 0.42mg |
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| Phosphorus | 49mg | 95mg |
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| Sodium | 79mg | 44mg |
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| Vitamin A | 9377IU | 196IU |
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| Vitamin A | 469µg | 58µg |
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| Vitamin E | 2.03mg | 0.01mg |
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| Vitamin D | 0µg | 1.2µg |
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| Manganese | 0.897mg | 0.003mg |
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| Selenium | 1µg | 3.3µg |
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| Vitamin B1 | 0.078mg | 0.02mg |
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| Vitamin B2 | 0.189mg | 0.185mg |
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| Vitamin B3 | 0.724mg | 0.093mg |
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| Vitamin B5 | 0.065mg | 0.361mg |
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| Vitamin B6 | 0.195mg | 0.037mg |
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| Vitamin B12 | 0µg | 0.47µg |
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| Vitamin K | 482.9µg | 0.1µg |
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| Folate | 194µg | 5µg |
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| Choline | 19.3mg | 17.7mg |
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| Saturated Fat | 0.063g | 0.633g |
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| Monounsaturated Fat | 0.01g | 0.277g |
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| Polyunsaturated fat | 0.165g | 0.035g |
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| Tryptophan | 0.039mg | 0.043mg |
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| Threonine | 0.122mg | 0.143mg |
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| Isoleucine | 0.147mg | 0.174mg |
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| Leucine | 0.223mg | 0.319mg |
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| Lysine | 0.174mg | 0.282mg |
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| Methionine | 0.053mg | 0.088mg |
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| Phenylalanine | 0.129mg | 0.174mg |
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| Valine | 0.161mg | 0.22mg |
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| Histidine | 0.064mg | 0.101mg |
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| Fructose | 0.15g | 0g |
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| Omega-3 - ALA | 0.004g |
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| Omega-6 - Linoleic acid | 0.027g |
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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
168%
15%
Minerals Daily Need Coverage Score
45%
14%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 4.78g)
Which food is lower in Saturated Fat?
Spinach raw is lower in Saturated Fat (difference - 0.57g)
Which food is cheaper?
Spinach raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Milk contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Milk is lower in glycemic index (difference - 1)