Spinach raw vs. Milk — In-Depth Nutrition Comparison
Compare
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 for 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
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +708.6% |
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 0.1µg | 402% |
| Folate | 194µg | 5µg | 47% |
| Vitamin A | 469µg | 58µg | 46% |
| Manganese | 0.897mg | 0.003mg | 39% |
| Iron | 2.71mg | 0.03mg | 34% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Magnesium | 79mg | 11mg | 16% |
| Copper | 0.13mg | 0.01mg | 13% |
| Vitamin E | 2.03mg | 0.01mg | 13% |
| Potassium | 558mg | 150mg | 12% |
| Vitamin B6 | 0.195mg | 0.037mg | 12% |
| Fiber | 2.2g | 0g | 9% |
| Phosphorus | 49mg | 95mg | 7% |
| Vitamin D* | 0 IU | 48 IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin B5 | 0.065mg | 0.361mg | 6% |
| Vitamin B1 | 0.078mg | 0.02mg | 5% |
| Selenium | 1µg | 3.3µg | 4% |
| Vitamin B3 | 0.724mg | 0.093mg | 4% |
| Calcium | 99mg | 125mg | 3% |
| Saturated fat | 0.063g | 0.633g | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Sodium | 79mg | 44mg | 2% |
| Calories | 23kcal | 42kcal | 1% |
| Protein | 2.86g | 3.37g | 1% |
| Fats | 0.39g | 0.97g | 1% |
| Zinc | 0.53mg | 0.42mg | 1% |
| Monounsaturated fat | 0.01g | 0.277g | 1% |
| Polyunsaturated fat | 0.165g | 0.035g | 1% |
| Protein per 100 calories | 12g | 8g | N/A |
| Calories per 10 g protein | 80kcal | 125kcal | N/A |
| Weight per 100 calories | 435g | 238g | N/A |
| Net carbs | 1.43g | 4.99g | N/A |
| Carbs | 3.63g | 4.99g | 0% |
| Sugar | 0.42g | 5.2g | N/A |
| Vitamin B2 | 0.189mg | 0.185mg | 0% |
| Choline | 19.3mg | 17.7mg | 0% |
| Tryptophan | 0.039mg | 0.043mg | 0% |
| Threonine | 0.122mg | 0.143mg | 0% |
| Isoleucine | 0.147mg | 0.174mg | 0% |
| Leucine | 0.223mg | 0.319mg | 0% |
| Lysine | 0.174mg | 0.282mg | 0% |
| Methionine | 0.053mg | 0.088mg | 0% |
| Phenylalanine | 0.129mg | 0.174mg | 0% |
| Valine | 0.161mg | 0.22mg | 0% |
| Histidine | 0.064mg | 0.101mg | 0% |
| Fructose | 0.15g | 0g | 0% |
| Omega-3 (ALA) | 0.004g | 0% | |
| Omega-6 (Linoleic acid) | 0.027g | 0% |
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 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