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  6. Spinach raw vs. Whey

Spinach raw vs. Whey — In-Depth Nutrition Comparison

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Differences between Spinach raw and Whey

  • Whey contains less Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Vitamin C, Magnesium, Copper, Vitamin E , and Vitamin B6 than Spinach raw.
  • Spinach raw's daily need coverage for Vitamin K is 402% higher.

The food types used in this comparison are Spinach, raw and Whey, sweet, fluid.

Infographic

Spinach raw vs Whey 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
8
:
2
Whey
Whey
Contains more Calcium +110.6%
Contains more Iron +4416.7%
Contains more Magnesium +887.5%
Contains more Potassium +246.6%
Contains more Zinc +307.7%
Contains more Copper +3150%
Contains more Manganese +89600%
Contains less Sodium -31.6%
Contains more Selenium +90%
Equal in Phosphorus - 46
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Calcium +110.6%
Contains more Iron +4416.7%
Contains more Magnesium +887.5%
Contains more Potassium +246.6%
Contains more Zinc +307.7%
Contains more Copper +3150%
Contains more Manganese +89600%
Contains less Sodium -31.6%
Contains more Selenium +90%
Equal in Phosphorus - 46

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
10
:
2
Whey
Whey
Contains more Vitamin A +78041.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +28000%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +878.4%
Contains more Vitamin B6 +529%
Contains more Folate +19300%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +489.2%
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%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin A +78041.7%
Contains more Vitamin E +∞%
Contains more Vitamin C +28000%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +878.4%
Contains more Vitamin B6 +529%
Contains more Folate +19300%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +489.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
2
Whey
Whey
Contains more Protein +236.5%
Contains more Other +224.5%
Contains more Carbs +41.6%
Equal in Fats - 0.36
Equal in Water - 93.12
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
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +236.5%
Contains more Other +224.5%
Contains more Carbs +41.6%
Equal in Fats - 0.36
Equal in Water - 93.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
1
Whey
Whey
Contains less Saturated Fat -72.6%
Contains more Polyunsaturated fat +1400%
Contains more Monounsaturated Fat +900%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains less Saturated Fat -72.6%
Contains more Polyunsaturated fat +1400%
Contains more Monounsaturated Fat +900%

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 Whey
Lower in Sodium ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Spinach raw Whey Opinion
Net carbs 1.43g 5.14g Whey
Protein 2.86g 0.85g Spinach raw
Fats 0.39g 0.36g Spinach raw
Carbs 3.63g 5.14g Whey
Calories 23kcal 27kcal Whey
Fructose 0.15g Spinach raw
Sugar 0.42g 5.14g Spinach raw
Fiber 2.2g 0g Spinach raw
Calcium 99mg 47mg Spinach raw
Iron 2.71mg 0.06mg Spinach raw
Magnesium 79mg 8mg Spinach raw
Phosphorus 49mg 46mg Spinach raw
Potassium 558mg 161mg Spinach raw
Sodium 79mg 54mg Whey
Zinc 0.53mg 0.13mg Spinach raw
Copper 0.13mg 0.004mg Spinach raw
Manganese 0.897mg 0.001mg Spinach raw
Selenium 1µg 1.9µg Whey
Vitamin A 9377IU 12IU Spinach raw
Vitamin A RAE 469µg 3µg Spinach raw
Vitamin E 2.03mg 0mg Spinach raw
Vitamin C 28.1mg 0.1mg Spinach raw
Vitamin B1 0.078mg 0.036mg Spinach raw
Vitamin B2 0.189mg 0.158mg Spinach raw
Vitamin B3 0.724mg 0.074mg Spinach raw
Vitamin B5 0.065mg 0.383mg Whey
Vitamin B6 0.195mg 0.031mg Spinach raw
Folate 194µg 1µg Spinach raw
Vitamin B12 0µg 0.28µg Whey
Vitamin K 482.9µg 0µg Spinach raw
Tryptophan 0.039mg 0.013mg Spinach raw
Threonine 0.122mg 0.054mg Spinach raw
Isoleucine 0.147mg 0.047mg Spinach raw
Leucine 0.223mg 0.078mg Spinach raw
Lysine 0.174mg 0.068mg Spinach raw
Methionine 0.053mg 0.016mg Spinach raw
Phenylalanine 0.129mg 0.027mg Spinach raw
Valine 0.161mg 0.046mg Spinach raw
Histidine 0.064mg 0.016mg Spinach raw
Cholesterol 0mg 2mg Spinach raw
Saturated Fat 0.063g 0.23g Spinach raw
Monounsaturated Fat 0.01g 0.1g Whey
Polyunsaturated fat 0.165g 0.011g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Whey
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
181%
Spinach raw
9%
Whey
Minerals Daily Need Coverage Score
45%
Spinach raw
8%
Whey

Comparison summary

Which food contains less Sodium?
Whey
Whey contains less Sodium (difference - 25mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 4.72g)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.167g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 11)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $3.4)
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

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.