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

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How are spinach raw and powdered milk different?

  • Spinach raw is higher in vitamin K, vitamin A, folate, and manganese; however, powdered milk is richer in vitamin B12, phosphorus, calcium, vitamin B2, and vitamin B5.
  • Daily need coverage for vitamin K for spinach raw is 401% higher.
  • Spinach raw contains 22 times more manganese than powdered milk. While spinach raw contains 0.897mg of manganese, powdered milk contains only 0.04mg.
  • Spinach raw has less saturated fat.

Spinach, raw and Milk, dry, whole, without added vitamin D are the varieties used in this article.

Infographic

Spinach raw vs Powdered milk 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.
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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +476.6%
Contains more CopperCopper +62.5%
Contains less SodiumSodium -78.7%
Contains more ManganeseManganese +2142.5%
Contains more CalciumCalcium +821.2%
Contains more PotassiumPotassium +138.4%
Contains more ZincZinc +530.2%
Contains more PhosphorusPhosphorus +1483.7%
Contains more SeleniumSelenium +1530%
~equal in Magnesium ~85mg

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin CVitamin C +226.7%
Contains more Vitamin AVitamin A +81.8%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B3Vitamin B3 +12.1%
Contains more Vitamin KVitamin K +21850%
Contains more FolateFolate +424.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +262.8%
Contains more Vitamin B2Vitamin B2 +537.6%
Contains more Vitamin B5Vitamin B5 +3393.8%
Contains more Vitamin B6Vitamin B6 +54.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +508.3%

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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more WaterWater +3600.4%
Contains more ProteinProtein +820.3%
Contains more FatsFats +6748.7%
Contains more CarbsCarbs +958.4%
Contains more OtherOther +253.5%

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% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +79140%
Contains more Poly. FatPolyunsaturated fat +303%

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 Powdered milk
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Powdered milk DV% diff.
Vitamin K 482.9µg 2.2µg 401%
Vitamin B12 0µg 3.25µg 135%
Phosphorus 49mg 776mg 104%
Calcium 99mg 912mg 81%
Vitamin B2 0.189mg 1.205mg 78%
Saturated fat 0.063g 16.742g 76%
Protein 2.86g 26.32g 47%
Vitamin B5 0.065mg 2.271mg 44%
Fats 0.39g 26.71g 40%
Folate 194µg 37µg 39%
Manganese 0.897mg 0.04mg 37%
Cholesterol 0mg 97mg 32%
Selenium 1µg 16.3µg 28%
Iron 2.71mg 0.47mg 28%
Zinc 0.53mg 3.34mg 26%
Calories 23kcal 496kcal 24%
Potassium 558mg 1330mg 23%
Vitamin A 469µg 258µg 23%
Vitamin C 28.1mg 8.6mg 22%
Monounsaturated fat 0.01g 7.924g 20%
Choline 19.3mg 117.4mg 18%
Vitamin B1 0.078mg 0.283mg 17%
Sodium 79mg 371mg 13%
Carbs 3.63g 38.42g 12%
Vitamin E 2.03mg 0.58mg 10%
Fiber 2.2g 0g 9%
Vitamin B6 0.195mg 0.302mg 8%
Copper 0.13mg 0.08mg 6%
Vitamin D 0µg 0.5µg 3%
Polyunsaturated fat 0.165g 0.665g 3%
Vitamin D 0IU 20IU 3%
Magnesium 79mg 85mg 1%
Net carbs 1.43g 38.42g N/A
Sugar 0.42g 38.42g N/A
Vitamin B3 0.724mg 0.646mg 0%
Tryptophan 0.039mg 0.371mg 0%
Threonine 0.122mg 1.188mg 0%
Isoleucine 0.147mg 1.592mg 0%
Leucine 0.223mg 2.578mg 0%
Lysine 0.174mg 2.087mg 0%
Methionine 0.053mg 0.66mg 0%
Phenylalanine 0.129mg 1.271mg 0%
Valine 0.161mg 1.762mg 0%
Histidine 0.064mg 0.714mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

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

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
137%
Spinach raw
93%
Powdered milk
Minerals Daily Need Coverage Score
45%
Spinach raw
106%
Powdered milk

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 38g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 292mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 16.679g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2)
Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.