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Spinach vs. Milk — In-Depth Nutrition Comparison

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Significant differences between spinach and milk

  • Spinach has more vitamin K, vitamin A, iron, manganese, folate, copper, magnesium, vitamin B6, and vitamin E; however, milk is richer in vitamin B12.
  • Spinach covers your daily vitamin K needs 411% more than milk.
  • Milk has 312 times less manganese than spinach. Spinach has 0.935mg of manganese, while milk has 0.003mg.

Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Spinach vs 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Milk
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +690.9%
Contains more PotassiumPotassium +210.7%
Contains more IronIron +11800%
Contains more CopperCopper +1640%
Contains more ZincZinc +81%
Contains more ManganeseManganese +31066.7%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -37.1%
Contains more SeleniumSelenium +120%
~equal in Calcium ~125mg

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
Spinach
10
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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Milk
Milk
3
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +803.4%
Contains more Vitamin EVitamin E +20700%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +27.6%
Contains more Vitamin B3Vitamin B3 +426.9%
Contains more Vitamin B6Vitamin B6 +554.1%
Contains more Vitamin KVitamin K +493500%
Contains more FolateFolate +2820%
Contains more CholineCholine +11.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +149%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Spinach Milk DV% diff.
Vitamin K 493.6µg 0.1µg 411%
Vitamin A 524µg 58µg 52%
Iron 3.57mg 0.03mg 44%
Manganese 0.935mg 0.003mg 41%
Folate 146µg 5µg 35%
Vitamin B12 0µg 0.47µg 20%
Magnesium 87mg 11mg 18%
Copper 0.174mg 0.01mg 18%
Vitamin B6 0.242mg 0.037mg 16%
Vitamin E 2.08mg 0.01mg 14%
Vitamin C 9.8mg 0mg 11%
Fiber 2.4g 0g 10%
Potassium 466mg 150mg 9%
Phosphorus 56mg 95mg 6%
Vitamin D 0µg 1.2µg 6%
Vitamin B1 0.095mg 0.02mg 6%
Vitamin D 0IU 48IU 6%
Vitamin B5 0.145mg 0.361mg 4%
Vitamin B2 0.236mg 0.185mg 4%
Zinc 0.76mg 0.42mg 3%
Saturated fat 0.043g 0.633g 3%
Selenium 1.5µg 3.3µg 3%
Vitamin B3 0.49mg 0.093mg 2%
Cholesterol 0mg 5mg 2%
Monounsaturated fat 0.006g 0.277g 1%
Calories 23kcal 42kcal 1%
Protein 2.97g 3.37g 1%
Sodium 70mg 44mg 1%
Calcium 136mg 125mg 1%
Fats 0.26g 0.97g 1%
Carbs 3.75g 4.99g 0%
Net carbs 1.35g 4.99g N/A
Sugar 0.43g 5.2g N/A
Choline 19.7mg 17.7mg 0%
Polyunsaturated fat 0.109g 0.035g 0%
Tryptophan 0.04mg 0.043mg 0%
Threonine 0.127mg 0.143mg 0%
Isoleucine 0.152mg 0.174mg 0%
Leucine 0.231mg 0.319mg 0%
Lysine 0.182mg 0.282mg 0%
Methionine 0.055mg 0.088mg 0%
Phenylalanine 0.134mg 0.174mg 0%
Valine 0.168mg 0.22mg 0%
Histidine 0.066mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more OtherOther +141.3%
Contains more ProteinProtein +13.5%
Contains more FatsFats +273.1%
Contains more CarbsCarbs +33.1%
~equal in Water ~89.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +211.4%
Contains more Mono. FatMonounsaturated fat +4516.7%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.