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  6. Spinach raw vs. Powdered milk

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, Folate, and Manganese, however, Powdered milk is richer in Vitamin B12, Phosphorus, Calcium, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Vitamin K from 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
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.
Spinach raw
Spinach raw
4
:
6
Powdered milk
Powdered milk
Contains more Iron +476.6%
Contains less Sodium -78.7%
Contains more Copper +62.5%
Contains more Manganese +2142.5%
Contains more Calcium +821.2%
Contains more Phosphorus +1483.7%
Contains more Potassium +138.4%
Contains more Zinc +530.2%
Contains more Selenium +1530%
Equal in Magnesium - 85
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Powdered milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 274% 18% 61% 333% 118% 49% 92% 27% 6% 89%
Contains more Iron +476.6%
Contains less Sodium -78.7%
Contains more Copper +62.5%
Contains more Manganese +2142.5%
Contains more Calcium +821.2%
Contains more Phosphorus +1483.7%
Contains more Potassium +138.4%
Contains more Zinc +530.2%
Contains more Selenium +1530%
Equal in Magnesium - 85

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.
Spinach raw
Spinach raw
6
:
6
Powdered milk
Powdered milk
Contains more Vitamin A +904%
Contains more Vitamin E +250%
Contains more Vitamin C +226.7%
Contains more Vitamin B3 +12.1%
Contains more Folate +424.3%
Contains more Vitamin K +21850%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +262.8%
Contains more Vitamin B2 +537.6%
Contains more Vitamin B5 +3393.8%
Contains more Vitamin B6 +54.9%
Contains more Vitamin B12 +∞%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Powdered milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 12% 15% 29% 71% 279% 13% 137% 70% 28% 407% 6%
Contains more Vitamin A +904%
Contains more Vitamin E +250%
Contains more Vitamin C +226.7%
Contains more Vitamin B3 +12.1%
Contains more Folate +424.3%
Contains more Vitamin K +21850%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +262.8%
Contains more Vitamin B2 +537.6%
Contains more Vitamin B5 +3393.8%
Contains more Vitamin B6 +54.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
4
Powdered milk
Powdered milk
Contains more Water +3600.4%
Contains more Protein +820.3%
Contains more Fats +6748.7%
Contains more Carbs +958.4%
Contains more Other +253.5%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Powdered milk
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 Water +3600.4%
Contains more Protein +820.3%
Contains more Fats +6748.7%
Contains more Carbs +958.4%
Contains more Other +253.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Powdered milk
Powdered milk
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +79140%
Contains more Polyunsaturated fat +303%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Powdered milk
66% 31% 3%
Saturated Fat: 16.742 g
Monounsaturated Fat: 7.924 g
Polyunsaturated fat: 0.665 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +79140%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 1.43g 38.42g Powdered milk
Protein 2.86g 26.32g Powdered milk
Fats 0.39g 26.71g Powdered milk
Carbs 3.63g 38.42g Powdered milk
Calories 23kcal 496kcal Powdered milk
Fructose 0.15g Spinach raw
Sugar 0.42g 38.42g Spinach raw
Fiber 2.2g 0g Spinach raw
Calcium 99mg 912mg Powdered milk
Iron 2.71mg 0.47mg Spinach raw
Magnesium 79mg 85mg Powdered milk
Phosphorus 49mg 776mg Powdered milk
Potassium 558mg 1330mg Powdered milk
Sodium 79mg 371mg Spinach raw
Zinc 0.53mg 3.34mg Powdered milk
Copper 0.13mg 0.08mg Spinach raw
Manganese 0.897mg 0.04mg Spinach raw
Selenium 1µg 16.3µg Powdered milk
Vitamin A 9377IU 934IU Spinach raw
Vitamin A RAE 469µg 258µg Spinach raw
Vitamin E 2.03mg 0.58mg Spinach raw
Vitamin D 0IU 20IU Powdered milk
Vitamin D 0µg 0.5µg Powdered milk
Vitamin C 28.1mg 8.6mg Spinach raw
Vitamin B1 0.078mg 0.283mg Powdered milk
Vitamin B2 0.189mg 1.205mg Powdered milk
Vitamin B3 0.724mg 0.646mg Spinach raw
Vitamin B5 0.065mg 2.271mg Powdered milk
Vitamin B6 0.195mg 0.302mg Powdered milk
Folate 194µg 37µg Spinach raw
Vitamin B12 0µg 3.25µg Powdered milk
Vitamin K 482.9µg 2.2µg Spinach raw
Tryptophan 0.039mg 0.371mg Powdered milk
Threonine 0.122mg 1.188mg Powdered milk
Isoleucine 0.147mg 1.592mg Powdered milk
Leucine 0.223mg 2.578mg Powdered milk
Lysine 0.174mg 2.087mg Powdered milk
Methionine 0.053mg 0.66mg Powdered milk
Phenylalanine 0.129mg 1.271mg Powdered milk
Valine 0.161mg 1.762mg Powdered milk
Histidine 0.064mg 0.714mg Powdered milk
Cholesterol 0mg 97mg Spinach raw
Saturated Fat 0.063g 16.742g Spinach raw
Monounsaturated Fat 0.01g 7.924g Powdered milk
Polyunsaturated fat 0.165g 0.665g Powdered milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Powdered milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
181%
Spinach raw
93%
Powdered milk
Minerals Daily Need Coverage Score
45%
Spinach raw
106%
Powdered milk

Comparison summary

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 Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 97mg)
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.