Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Soy milk

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

Compare

What are the differences between spinach raw and soy milk?

  • Spinach raw is richer than soy milk in vitamin K, vitamin A, folate, vitamin C, manganese, iron, potassium, magnesium, vitamin E, and vitamin B2.
  • Spinach raw's daily need coverage for vitamin K is 400% more.

We used Spinach, raw and Soymilk, original, and vanilla, unfortified types in this article.

Infographic

Spinach raw vs Soy 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.
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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +216%
Contains more CalciumCalcium +296%
Contains more PotassiumPotassium +372.9%
Contains more IronIron +323.4%
Contains more ZincZinc +341.7%
Contains more ManganeseManganese +302.2%
Contains less SodiumSodium -35.4%
Contains more SeleniumSelenium +380%
~equal in Copper ~0.128mg
~equal in Phosphorus ~52mg

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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1745.5%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +173.9%
Contains more Vitamin B3Vitamin B3 +41.1%
Contains more Vitamin B6Vitamin B6 +153.2%
Contains more Vitamin KVitamin K +15996.7%
Contains more FolateFolate +977.8%
Contains more Vitamin B5Vitamin B5 +473.8%
Contains more CholineCholine +22.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Soy milk DV% diff.
Vitamin K 482.9µg 3µg 400%
Vitamin A 469µg 0µg 52%
Folate 194µg 18µg 44%
Vitamin C 28.1mg 0mg 31%
Manganese 0.897mg 0.223mg 29%
Iron 2.71mg 0.64mg 26%
Potassium 558mg 118mg 13%
Vitamin E 2.03mg 0.11mg 13%
Magnesium 79mg 25mg 13%
Vitamin B6 0.195mg 0.077mg 9%
Vitamin B2 0.189mg 0.069mg 9%
Calcium 99mg 25mg 7%
Selenium 1µg 4.8µg 7%
Fiber 2.2g 0.6g 6%
Vitamin B5 0.065mg 0.373mg 6%
Polyunsaturated fat 0.165g 0.961g 5%
Zinc 0.53mg 0.12mg 4%
Calories 23kcal 54kcal 2%
Vitamin B1 0.078mg 0.06mg 2%
Fats 0.39g 1.75g 2%
Choline 19.3mg 23.6mg 1%
Protein 2.86g 3.27g 1%
Monounsaturated fat 0.01g 0.401g 1%
Saturated fat 0.063g 0.205g 1%
Sodium 79mg 51mg 1%
Carbs 3.63g 6.28g 1%
Vitamin B3 0.724mg 0.513mg 1%
Net carbs 1.43g 5.68g N/A
Sugar 0.42g 3.99g N/A
Copper 0.13mg 0.128mg 0%
Phosphorus 49mg 52mg 0%
Tryptophan 0.039mg 0.038mg 0%
Threonine 0.122mg 0.108mg 0%
Isoleucine 0.147mg 0.114mg 0%
Leucine 0.223mg 0.186mg 0%
Lysine 0.174mg 0.131mg 0%
Methionine 0.053mg 0.027mg 0%
Phenylalanine 0.129mg 0.113mg 0%
Valine 0.161mg 0.117mg 0%
Histidine 0.064mg 0.061mg 0%
Fructose 0.15g 0%

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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more OtherOther +164.6%
Contains more ProteinProtein +14.3%
Contains more FatsFats +348.7%
Contains more CarbsCarbs +73%
~equal in Water ~88.05g

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains less Sat. FatSaturated fat -69.3%
Contains more Mono. FatMonounsaturated fat +3910%
Contains more Poly. FatPolyunsaturated fat +482.4%

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.