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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 RAE, Iron, Manganese, Folate, Magnesium, Copper, and Vitamin E , yet Yogurt is richer in Vitamin B12, and Selenium.
  • Daily need coverage for Vitamin K from Spinach is 411% higher.
  • Spinach contains 524 times more Vitamin A RAE than Yogurt. Spinach contains 524µg of Vitamin A RAE, while Yogurt contains 1µg.

Food types used in this article are Spinach, cooked, boiled, drained, without salt and Yogurt, Greek, plain, nonfat.

Infographic

Spinach vs Yogurt 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.
:
3
Yogurt
Contains more Calcium +23.6%
Contains more Iron +5000%
Contains more Magnesium +690.9%
Contains more Potassium +230.5%
Contains more Zinc +46.2%
Contains more Copper +923.5%
Contains more Manganese +10288.9%
Contains more Phosphorus +141.1%
Contains less Sodium -48.6%
Contains more Selenium +546.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +23.6%
Contains more Iron +5000%
Contains more Magnesium +690.9%
Contains more Potassium +230.5%
Contains more Zinc +46.2%
Contains more Copper +923.5%
Contains more Manganese +10288.9%
Contains more Phosphorus +141.1%
Contains less Sodium -48.6%
Contains more Selenium +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.
:
3
Yogurt
Contains more Vitamin A +261925%
Contains more Vitamin E +20700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +313%
Contains more Vitamin B3 +135.6%
Contains more Vitamin B6 +284.1%
Contains more Folate +1985.7%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B5 +128.3%
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 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +261925%
Contains more Vitamin E +20700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +313%
Contains more Vitamin B3 +135.6%
Contains more Vitamin B6 +284.1%
Contains more Folate +1985.7%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B5 +128.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Yogurt
Contains more Other +151.4%
Contains more Protein +243.1%
Contains more Fats +50%
Equal in Carbs - 3.6
Equal in Water - 85.1
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +151.4%
Contains more Protein +243.1%
Contains more Fats +50%
Equal in Carbs - 3.6
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Yogurt
Contains less Saturated Fat -63.2%
Contains more Polyunsaturated fat +808.3%
Contains more Monounsaturated Fat +783.3%
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -63.2%
Contains more Polyunsaturated fat +808.3%
Contains more Monounsaturated Fat +783.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach 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 Yogurt Opinion
Net carbs 1.35g 3.6g Yogurt
Protein 2.97g 10.19g Yogurt
Fats 0.26g 0.39g Yogurt
Carbs 3.75g 3.6g Spinach
Calories 23kcal 59kcal Yogurt
Sugar 0.43g 3.24g Spinach
Fiber 2.4g 0g Spinach
Calcium 136mg 110mg Spinach
Iron 3.57mg 0.07mg Spinach
Magnesium 87mg 11mg Spinach
Phosphorus 56mg 135mg Yogurt
Potassium 466mg 141mg Spinach
Sodium 70mg 36mg Yogurt
Zinc 0.76mg 0.52mg Spinach
Copper 0.174mg 0.017mg Spinach
Manganese 0.935mg 0.009mg Spinach
Selenium 1.5µg 9.7µg Yogurt
Vitamin A 10481IU 4IU Spinach
Vitamin A RAE 524µg 1µg Spinach
Vitamin E 2.08mg 0.01mg Spinach
Vitamin C 9.8mg 0mg Spinach
Vitamin B1 0.095mg 0.023mg Spinach
Vitamin B2 0.236mg 0.278mg Yogurt
Vitamin B3 0.49mg 0.208mg Spinach
Vitamin B5 0.145mg 0.331mg Yogurt
Vitamin B6 0.242mg 0.063mg Spinach
Folate 146µg 7µg Spinach
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 493.6µg 0µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Cholesterol 0mg 5mg Spinach
Trans Fat 0g 0.006g Spinach
Saturated Fat 0.043g 0.117g Spinach
Monounsaturated Fat 0.006g 0.053g Yogurt
Polyunsaturated fat 0.109g 0.012g Spinach
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 Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
183%
Spinach
17%
Yogurt
Minerals Daily Need Coverage Score
52%
Spinach
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.81g)
Which food is lower in Cholesterol?
Spinach
Spinach is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.074g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $2.4)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.