Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Whey
  5. Compare
  6. Whey vs. Spinach raw

Whey vs. Spinach raw — In-Depth Nutrition Comparison

Compare

Differences between whey and spinach raw

  • Whey contains less vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, copper, vitamin E, and vitamin B6 than spinach raw.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of whey is 43.

The food types used in this comparison are Whey, sweet, fluid and Spinach, raw.

Infographic

Whey vs Spinach raw 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -31.6%
Contains more SeleniumSelenium +90%
Contains more MagnesiumMagnesium +887.5%
Contains more CalciumCalcium +110.6%
Contains more PotassiumPotassium +246.6%
Contains more IronIron +4416.7%
Contains more CopperCopper +3150%
Contains more ZincZinc +307.7%
Contains more ManganeseManganese +89600%
~equal in Phosphorus ~49mg

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.
Whey
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +489.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +28000%
Contains more Vitamin AVitamin A +15533.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B2Vitamin B2 +19.6%
Contains more Vitamin B3Vitamin B3 +878.4%
Contains more Vitamin B6Vitamin B6 +529%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +19300%
Contains more CholineCholine +20.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Whey Spinach raw DV% diff.
Vitamin K 0µg 482.9µg 402%
Vitamin A 3µg 469µg 52%
Folate 1µg 194µg 48%
Manganese 0.001mg 0.897mg 39%
Iron 0.06mg 2.71mg 33%
Vitamin C 0.1mg 28.1mg 31%
Magnesium 8mg 79mg 17%
Copper 0.004mg 0.13mg 14%
Vitamin E 0mg 2.03mg 14%
Vitamin B6 0.031mg 0.195mg 13%
Vitamin B12 0.28µg 0µg 12%
Potassium 161mg 558mg 12%
Fiber 0g 2.2g 9%
Vitamin B5 0.383mg 0.065mg 6%
Calcium 47mg 99mg 5%
Zinc 0.13mg 0.53mg 4%
Protein 0.85g 2.86g 4%
Vitamin B3 0.074mg 0.724mg 4%
Vitamin B1 0.036mg 0.078mg 4%
Selenium 1.9µg 1µg 2%
Vitamin B2 0.158mg 0.189mg 2%
Choline 16mg 19.3mg 1%
Sodium 54mg 79mg 1%
Cholesterol 2mg 0mg 1%
Carbs 5.14g 3.63g 1%
Saturated fat 0.23g 0.063g 1%
Polyunsaturated fat 0.011g 0.165g 1%
Calories 27kcal 23kcal 0%
Fats 0.36g 0.39g 0%
Net carbs 5.14g 1.43g N/A
Sugar 5.14g 0.42g N/A
Phosphorus 46mg 49mg 0%
Monounsaturated fat 0.1g 0.01g 0%
Tryptophan 0.013mg 0.039mg 0%
Threonine 0.054mg 0.122mg 0%
Isoleucine 0.047mg 0.147mg 0%
Leucine 0.078mg 0.223mg 0%
Lysine 0.068mg 0.174mg 0%
Methionine 0.016mg 0.053mg 0%
Phenylalanine 0.027mg 0.129mg 0%
Valine 0.046mg 0.161mg 0%
Histidine 0.016mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +41.6%
Contains more ProteinProtein +236.5%
Contains more OtherOther +224.5%
~equal in Fats ~0.39g
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +900%
Contains less Sat. FatSaturated fat -72.6%
Contains more Poly. FatPolyunsaturated fat +1400%

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.