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Spinach raw vs. Yogurt — In-Depth Nutrition Comparison

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Summary of differences between Spinach raw and Yogurt

  • Spinach raw has more Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Vitamin C, Magnesium, and Vitamin E , however, Yogurt is higher in Vitamin B12, and Selenium.
  • Spinach raw covers your daily need of Vitamin K 402% more than Yogurt.

These are the specific foods used in this comparison Spinach, raw and Yogurt, Greek, plain, nonfat.

Infographic

Spinach raw vs Yogurt 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.
Contains more Iron +3771.4%
Contains more Magnesium +618.2%
Contains more Potassium +295.7%
Contains more Copper +664.7%
Contains more Manganese +9866.7%
Contains more Calcium +11.1%
Contains more Phosphorus +175.5%
Contains less Sodium -54.4%
Contains more Selenium +870%
Equal in Zinc - 0.52
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +3771.4%
Contains more Magnesium +618.2%
Contains more Potassium +295.7%
Contains more Copper +664.7%
Contains more Manganese +9866.7%
Contains more Calcium +11.1%
Contains more Phosphorus +175.5%
Contains less Sodium -54.4%
Contains more Selenium +870%
Equal in Zinc - 0.52

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.
:
3
Yogurt
Contains more Vitamin A +234325%
Contains more Vitamin E +20200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B3 +248.1%
Contains more Vitamin B6 +209.5%
Contains more Folate +2671.4%
Contains more Choline +27.8%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +47.1%
Contains more Vitamin B5 +409.2%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
Contains more Vitamin A +234325%
Contains more Vitamin E +20200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B3 +248.1%
Contains more Vitamin B6 +209.5%
Contains more Folate +2671.4%
Contains more Choline +27.8%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +47.1%
Contains more Vitamin B5 +409.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +138.9%
Contains more Protein +256.3%
Equal in Fats - 0.39
Equal in Carbs - 3.6
Equal in Water - 85.1
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Other +138.9%
Contains more Protein +256.3%
Equal in Fats - 0.39
Equal in Carbs - 3.6
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -46.2%
Contains more Polyunsaturated fat +1275%
Contains more Monounsaturated Fat +430%
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -46.2%
Contains more Polyunsaturated fat +1275%
Contains more Monounsaturated Fat +430%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +600%
16% 26% 35% 23%
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
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Galactose +600%

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

All nutrients comparison - raw data values

Nutrient Spinach raw Yogurt Opinion
Net carbs 1.43g 3.6g Yogurt
Protein 2.86g 10.19g Yogurt
Fats 0.39g 0.39g
Carbs 3.63g 3.6g Spinach raw
Calories 23kcal 59kcal Yogurt
Fructose 0.15g 0g Spinach raw
Sugar 0.42g 3.24g Spinach raw
Fiber 2.2g 0g Spinach raw
Calcium 99mg 110mg Yogurt
Iron 2.71mg 0.07mg Spinach raw
Magnesium 79mg 11mg Spinach raw
Phosphorus 49mg 135mg Yogurt
Potassium 558mg 141mg Spinach raw
Sodium 79mg 36mg Yogurt
Zinc 0.53mg 0.52mg Spinach raw
Copper 0.13mg 0.017mg Spinach raw
Manganese 0.897mg 0.009mg Spinach raw
Selenium 1µg 9.7µg Yogurt
Vitamin A 9377IU 4IU Spinach raw
Vitamin A RAE 469µg 1µg Spinach raw
Vitamin E 2.03mg 0.01mg Spinach raw
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.023mg Spinach raw
Vitamin B2 0.189mg 0.278mg Yogurt
Vitamin B3 0.724mg 0.208mg Spinach raw
Vitamin B5 0.065mg 0.331mg Yogurt
Vitamin B6 0.195mg 0.063mg Spinach raw
Folate 194µg 7µg Spinach raw
Vitamin B12 0µg 0.75µg Yogurt
Choline 19.3mg 15.1mg Spinach raw
Vitamin K 482.9µg 0µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Cholesterol 0mg 5mg Spinach raw
Trans Fat 0g 0.006g Spinach raw
Saturated Fat 0.063g 0.117g Spinach raw
Monounsaturated Fat 0.01g 0.053g Yogurt
Polyunsaturated fat 0.165g 0.012g Spinach raw
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Yogurt
Low Fats diet Equal
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
168%
Spinach raw
17%
Yogurt
Minerals Daily Need Coverage Score
45%
Spinach raw
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 43mg)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 2.82g)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.054g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.4)
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.