Spinach vs. Yogurt — In-Depth Nutrition Comparison
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The main differences between spinach and yogurt
- Spinach is richer in vitamin K, vitamin A, iron, manganese, folate, magnesium, copper, and vitamin E, yet yogurt is richer in vitamin B12 and selenium.
- Daily need coverage for vitamin K for spinach is 411% higher.
- Spinach contains 2620 times more vitamin A than yogurt. Spinach contains 10481IU of vitamin A, while yogurt contains 4IU.
- Yogurt has a lower glycemic index than spinach.
Food types used in this article are Spinach, cooked, boiled, drained, without salt 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 | +690.9% |
| Contains more CalciumCalcium | +23.6% |
| Contains more PotassiumPotassium | +230.5% |
| Contains more IronIron | +5000% |
| Contains more CopperCopper | +923.5% |
| Contains more ZincZinc | +46.2% |
| Contains more ManganeseManganese | +10288.9% |
| Contains more PhosphorusPhosphorus | +141.1% |
| Contains less SodiumSodium | -48.6% |
| Contains more SeleniumSelenium | +546.7% |
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 | +52300% |
| Contains more Vitamin EVitamin E | +20700% |
| Contains more Vitamin B1Vitamin B1 | +313% |
| Contains more Vitamin B3Vitamin B3 | +135.6% |
| Contains more Vitamin B6Vitamin B6 | +284.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1985.7% |
| Contains more CholineCholine | +30.5% |
| Contains more Vitamin B2Vitamin B2 | +17.8% |
| Contains more Vitamin B5Vitamin B5 | +128.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 0µg | 411% |
| Vitamin A | 524µg | 1µg | 58% |
| Iron | 3.57mg | 0.07mg | 44% |
| Manganese | 0.935mg | 0.009mg | 40% |
| Folate | 146µg | 7µg | 35% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Magnesium | 87mg | 11mg | 18% |
| Copper | 0.174mg | 0.017mg | 17% |
| Selenium | 1.5µg | 9.7µg | 15% |
| Vitamin B6 | 0.242mg | 0.063mg | 14% |
| Protein | 2.97g | 10.19g | 14% |
| Vitamin E | 2.08mg | 0.01mg | 14% |
| Phosphorus | 56mg | 135mg | 11% |
| Vitamin C | 9.8mg | 0mg | 11% |
| Potassium | 466mg | 141mg | 10% |
| Fiber | 2.4g | 0g | 10% |
| Vitamin B1 | 0.095mg | 0.023mg | 6% |
| Vitamin B5 | 0.145mg | 0.331mg | 4% |
| Calcium | 136mg | 110mg | 3% |
| Vitamin B2 | 0.236mg | 0.278mg | 3% |
| Vitamin B3 | 0.49mg | 0.208mg | 2% |
| Calories | 23kcal | 59kcal | 2% |
| Zinc | 0.76mg | 0.52mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Sodium | 70mg | 36mg | 1% |
| Choline | 19.7mg | 15.1mg | 1% |
| Polyunsaturated fat | 0.109g | 0.012g | 1% |
| Fats | 0.26g | 0.39g | 0% |
| Net carbs | 1.35g | 3.6g | N/A |
| Carbs | 3.75g | 3.6g | 0% |
| Sugar | 0.43g | 3.24g | N/A |
| Trans fat | 0g | 0.006g | N/A |
| Saturated fat | 0.043g | 0.117g | 0% |
| Monounsaturated fat | 0.006g | 0.053g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.182mg | 0% | |
| Methionine | 0.055mg | 0% | |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 0.066mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +151.4% |
| Contains more ProteinProtein | +243.1% |
| Contains more FatsFats | +50% |
~equal in
Carbs
~3.6g
~equal in
Water
~85.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -63.2% |
| Contains more Poly. FatPolyunsaturated fat | +808.3% |
| Contains more Mono. FatMonounsaturated fat | +783.3% |
