Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Yogurt vs. Spinach raw — In-Depth Nutrition Comparison

Compare

Summary of differences between Yogurt and Spinach raw

  • Yogurt has more Vitamin B12, and Selenium, however, Spinach raw is higher in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Vitamin C, Magnesium, and Vitamin E .
  • Spinach raw covers your daily need of Vitamin K 402% more than Yogurt.

These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Spinach, raw.

Infographic

Yogurt 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.
Contains more Calcium +11.1%
Contains more Phosphorus +175.5%
Contains less Sodium -54.4%
Contains more Selenium +870%
Contains more Iron +3771.4%
Contains more Magnesium +618.2%
Contains more Potassium +295.7%
Contains more Copper +664.7%
Contains more Manganese +9866.7%
Equal in Calcium - 99
Equal in Zinc - 0.53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +11.1%
Contains more Phosphorus +175.5%
Contains less Sodium -54.4%
Contains more Selenium +870%
Contains more Iron +3771.4%
Contains more Magnesium +618.2%
Contains more Potassium +295.7%
Contains more Copper +664.7%
Contains more Manganese +9866.7%
Equal in Calcium - 99
Equal in Zinc - 0.53

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.
Yogurt
3
:
Contains more Vitamin B2 +47.1%
Contains more Vitamin B5 +409.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +234325%
Contains more Vitamin E +20200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B3 +248.1%
Contains more Vitamin B6 +209.5%
Contains more Folate +2671.4%
Contains more Choline +27.8%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Contains more Vitamin B2 +47.1%
Contains more Vitamin B5 +409.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +234325%
Contains more Vitamin E +20200%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +239.1%
Contains more Vitamin B3 +248.1%
Contains more Vitamin B6 +209.5%
Contains more Folate +2671.4%
Contains more Choline +27.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +256.3%
Contains more Other +138.9%
Equal in Fats - 0.39
Equal in Carbs - 3.63
Equal in Water - 91.4
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 Protein +256.3%
Contains more Other +138.9%
Equal in Fats - 0.39
Equal in Carbs - 3.63
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +430%
Contains less Saturated Fat -46.2%
Contains more Polyunsaturated fat +1275%
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +430%
Contains less Saturated Fat -46.2%
Contains more Polyunsaturated fat +1275%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Lactose +∞%
Contains more Galactose +600%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
16% 26% 35% 23%
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
Contains more Lactose +∞%
Contains more Galactose +600%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Spinach raw
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 Yogurt Spinach raw Opinion
Net carbs 3.6g 1.43g Yogurt
Protein 10.19g 2.86g Yogurt
Fats 0.39g 0.39g
Carbs 3.6g 3.63g Spinach raw
Calories 59kcal 23kcal Yogurt
Fructose 0g 0.15g Spinach raw
Sugar 3.24g 0.42g Spinach raw
Fiber 0g 2.2g Spinach raw
Calcium 110mg 99mg Yogurt
Iron 0.07mg 2.71mg Spinach raw
Magnesium 11mg 79mg Spinach raw
Phosphorus 135mg 49mg Yogurt
Potassium 141mg 558mg Spinach raw
Sodium 36mg 79mg Yogurt
Zinc 0.52mg 0.53mg Spinach raw
Copper 0.017mg 0.13mg Spinach raw
Manganese 0.009mg 0.897mg Spinach raw
Selenium 9.7µg 1µg Yogurt
Vitamin A 4IU 9377IU Spinach raw
Vitamin A RAE 1µg 469µg Spinach raw
Vitamin E 0.01mg 2.03mg Spinach raw
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.023mg 0.078mg Spinach raw
Vitamin B2 0.278mg 0.189mg Yogurt
Vitamin B3 0.208mg 0.724mg Spinach raw
Vitamin B5 0.331mg 0.065mg Yogurt
Vitamin B6 0.063mg 0.195mg Spinach raw
Folate 7µg 194µg Spinach raw
Vitamin B12 0.75µg 0µg Yogurt
Choline 15.1mg 19.3mg Spinach raw
Vitamin K 0µg 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Cholesterol 5mg 0mg Spinach raw
Trans Fat 0.006g 0g Spinach raw
Saturated Fat 0.117g 0.063g Spinach raw
Monounsaturated Fat 0.053g 0.01g Yogurt
Polyunsaturated fat 0.012g 0.165g Spinach raw
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
Yogurt Spinach raw
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
17%
Yogurt
168%
Spinach raw
Minerals Daily Need Coverage Score
19%
Yogurt
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 43mg)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 2.82g)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.054g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.4)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw 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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.