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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.
Contains more Iron +8933.3%
Contains more Magnesium +618.2%
Contains more Potassium +272%
Contains more Zinc +26.2%
Contains more Copper +1200%
Contains more Manganese +29800%
Contains more Calcium +26.3%
Contains more Phosphorus +93.9%
Contains less Sodium -44.3%
Contains more Selenium +230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +8933.3%
Contains more Magnesium +618.2%
Contains more Potassium +272%
Contains more Zinc +26.2%
Contains more Copper +1200%
Contains more Manganese +29800%
Contains more Calcium +26.3%
Contains more Phosphorus +93.9%
Contains less Sodium -44.3%
Contains more Selenium +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.
:
3
Milk
Contains more Vitamin A +4684.2%
Contains more Vitamin E +20200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290%
Contains more Vitamin B3 +678.5%
Contains more Vitamin B6 +427%
Contains more Folate +3780%
Contains more Vitamin K +482800%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +455.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.185
Equal in Choline - 17.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 10% 1%
Contains more Vitamin A +4684.2%
Contains more Vitamin E +20200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +290%
Contains more Vitamin B3 +678.5%
Contains more Vitamin B6 +427%
Contains more Folate +3780%
Contains more Vitamin K +482800%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +455.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.185
Equal in Choline - 17.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +129.3%
Contains more Protein +17.8%
Contains more Fats +148.7%
Contains more Carbs +37.5%
Equal in Water - 89.92
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: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Other +129.3%
Contains more Protein +17.8%
Contains more Fats +148.7%
Contains more Carbs +37.5%
Equal in Water - 89.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90%
Contains more Polyunsaturated fat +371.4%
Contains more Monounsaturated Fat +2670%
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -90%
Contains more Polyunsaturated fat +371.4%
Contains more Monounsaturated Fat +2670%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Contains more Lactose +∞%
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
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 Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Contains more Lactose +∞%

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 Sugar ok
Lower in Cholesterol 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
Net carbs 1.43g 4.99g Milk
Protein 2.86g 3.37g Milk
Fats 0.39g 0.97g Milk
Carbs 3.63g 4.99g Milk
Calories 23kcal 42kcal Milk
Fructose 0.15g 0g Spinach raw
Sugar 0.42g 5.2g Spinach raw
Fiber 2.2g 0g Spinach raw
Calcium 99mg 125mg Milk
Iron 2.71mg 0.03mg Spinach raw
Magnesium 79mg 11mg Spinach raw
Phosphorus 49mg 95mg Milk
Potassium 558mg 150mg Spinach raw
Sodium 79mg 44mg Milk
Zinc 0.53mg 0.42mg Spinach raw
Copper 0.13mg 0.01mg Spinach raw
Manganese 0.897mg 0.003mg Spinach raw
Selenium 1µg 3.3µg Milk
Vitamin A 9377IU 196IU Spinach raw
Vitamin A RAE 469µg 58µg Spinach raw
Vitamin E 2.03mg 0.01mg Spinach raw
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin C 28.1mg 0mg Spinach raw
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
Folate 194µg 5µg Spinach raw
Vitamin B12 0µg 0.47µg Milk
Choline 19.3mg 17.7mg Spinach raw
Vitamin K 482.9µg 0.1µg 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
Cholesterol 0mg 5mg 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
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4.78g)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 5mg)
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.