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, folate, manganese, iron, vitamin C, magnesium, and vitamin E; however, yogurt is higher in vitamin B12 and selenium.
- Spinach raw covers your daily need for vitamin K, 402% more than yogurt.
- The glycemic index of spinach raw is higher.
These are the specific foods used in this comparison Spinach, raw and Yogurt, Greek, plain, nonfat.
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.
| Contains more MagnesiumMagnesium | +618.2% |
| Contains more PotassiumPotassium | +295.7% |
| Contains more IronIron | +3771.4% |
| Contains more CopperCopper | +664.7% |
| Contains more ManganeseManganese | +9866.7% |
| Contains more CalciumCalcium | +11.1% |
| Contains more PhosphorusPhosphorus | +175.5% |
| Contains less SodiumSodium | -54.4% |
| Contains more SeleniumSelenium | +870% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +46800% |
| Contains more Vitamin EVitamin E | +20200% |
| Contains more Vitamin B1Vitamin B1 | +239.1% |
| Contains more Vitamin B3Vitamin B3 | +248.1% |
| Contains more Vitamin B6Vitamin B6 | +209.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2671.4% |
| Contains more CholineCholine | +27.8% |
| Contains more Vitamin B2Vitamin B2 | +47.1% |
| Contains more Vitamin B5Vitamin B5 | +409.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
| Contains more OtherOther | +138.9% |
| Contains more ProteinProtein | +256.3% |
~equal in
Fats
~0.39g
~equal in
Carbs
~3.6g
~equal in
Water
~85.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
| Contains less Sat. FatSaturated fat | -46.2% |
| Contains more Poly. FatPolyunsaturated fat | +1275% |
| Contains more Mono. FatMonounsaturated fat | +430% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +600% |
~equal in
Starch
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 0µg | 402% |
| Vitamin A | 469µg | 1µg | 52% |
| Folate | 194µg | 7µg | 47% |
| Manganese | 0.897mg | 0.009mg | 39% |
| Iron | 2.71mg | 0.07mg | 33% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Magnesium | 79mg | 11mg | 16% |
| Selenium | 1µg | 9.7µg | 16% |
| Protein | 2.86g | 10.19g | 15% |
| Copper | 0.13mg | 0.017mg | 13% |
| Vitamin E | 2.03mg | 0.01mg | 13% |
| Potassium | 558mg | 141mg | 12% |
| Phosphorus | 49mg | 135mg | 12% |
| Vitamin B6 | 0.195mg | 0.063mg | 10% |
| Fiber | 2.2g | 0g | 9% |
| Vitamin B2 | 0.189mg | 0.278mg | 7% |
| Vitamin B5 | 0.065mg | 0.331mg | 5% |
| Vitamin B1 | 0.078mg | 0.023mg | 5% |
| Vitamin B3 | 0.724mg | 0.208mg | 3% |
| Calories | 23kcal | 59kcal | 2% |
| Sodium | 79mg | 36mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Choline | 19.3mg | 15.1mg | 1% |
| Polyunsaturated fat | 0.165g | 0.012g | 1% |
| Calcium | 99mg | 110mg | 1% |
| Fats | 0.39g | 0.39g | 0% |
| Carbs | 3.63g | 3.6g | 0% |
| Net carbs | 1.43g | 3.6g | N/A |
| Sugar | 0.42g | 3.24g | N/A |
| Zinc | 0.53mg | 0.52mg | 0% |
| Trans fat | 0g | 0.006g | N/A |
| Saturated fat | 0.063g | 0.117g | 0% |
| Monounsaturated fat | 0.01g | 0.053g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 0g | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
45%
19%
Comparison summary
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 43mg)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 2.82g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.054g)
Which food is cheaper?
Spinach raw is cheaper (difference - $2.4)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins