Yogurt vs. Spinach raw — In-Depth Nutrition Comparison
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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, 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
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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 PhosphorusPhosphorus | +175.5% |
| Contains less SodiumSodium | -54.4% |
| Contains more SeleniumSelenium | +870% |
| Contains more MagnesiumMagnesium | +618.2% |
| Contains more PotassiumPotassium | +295.7% |
| Contains more IronIron | +3771.4% |
| Contains more CopperCopper | +664.7% |
| Contains more ManganeseManganese | +9866.7% |
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 B2Vitamin B2 | +47.1% |
| Contains more Vitamin B5Vitamin B5 | +409.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +234325% |
| Contains more Vitamin EVitamin E | +20200% |
| Contains more Vitamin B1Vitamin B1 | +239.1% |
| Contains more Vitamin B3Vitamin B3 | +248.1% |
| Contains more Vitamin B6Vitamin B6 | +209.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2671.4% |
| Contains more CholineCholine | +27.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +256.3% |
| Contains more OtherOther | +138.9% |
~equal in
Fats
~0.39g
~equal in
Carbs
~3.63g
~equal in
Water
~91.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.117 g
Monounsaturated Fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
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 | +430% |
| Contains less Sat. FatSaturated Fat | -46.2% |
| Contains more Poly. FatPolyunsaturated fat | +1275% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 g
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 LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +600% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 59kcal | 23kcal |
|
| Protein | 10.19g | 2.86g |
|
| Fats | 0.39g | 0.39g | |
| Vitamin C | 0mg | 28.1mg |
|
| Net carbs | 3.6g | 1.43g |
|
| Carbs | 3.6g | 3.63g |
|
| Cholesterol | 5mg | 0mg |
|
| Magnesium | 11mg | 79mg |
|
| Calcium | 110mg | 99mg |
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| Potassium | 141mg | 558mg |
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| Iron | 0.07mg | 2.71mg |
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| Sugar | 3.24g | 0.42g |
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| Fiber | 0g | 2.2g |
|
| Copper | 0.017mg | 0.13mg |
|
| Zinc | 0.52mg | 0.53mg |
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| Phosphorus | 135mg | 49mg |
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| Sodium | 36mg | 79mg |
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| Vitamin A | 4IU | 9377IU |
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| Vitamin A | 1µg | 469µg |
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| Vitamin E | 0.01mg | 2.03mg |
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| Manganese | 0.009mg | 0.897mg |
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| Selenium | 9.7µg | 1µg |
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| Vitamin B1 | 0.023mg | 0.078mg |
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| Vitamin B2 | 0.278mg | 0.189mg |
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| Vitamin B3 | 0.208mg | 0.724mg |
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| Vitamin B5 | 0.331mg | 0.065mg |
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| Vitamin B6 | 0.063mg | 0.195mg |
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| Vitamin B12 | 0.75µg | 0µg |
|
| Vitamin K | 0µg | 482.9µg |
|
| Folate | 7µg | 194µg |
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| Trans Fat | 0.006g | 0g |
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| Choline | 15.1mg | 19.3mg |
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| Saturated Fat | 0.117g | 0.063g |
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| Monounsaturated Fat | 0.053g | 0.01g |
|
| Polyunsaturated fat | 0.012g | 0.165g |
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| Tryptophan | 0.039mg |
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| Threonine | 0.122mg |
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| Isoleucine | 0.147mg |
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| Leucine | 0.223mg |
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| Lysine | 0.174mg |
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| Methionine | 0.053mg |
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| Phenylalanine | 0.129mg |
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| Valine | 0.161mg |
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| Histidine | 0.064mg |
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| Fructose | 0g | 0.15g |
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| Omega-3 - ALA | 0.001g |
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| Omega-6 - Linoleic acid | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
168%
Minerals Daily Need Coverage Score
19%
45%
Comparison summary
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 43mg)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 2.82g)
Which food is lower in Saturated Fat?
Spinach raw is lower in Saturated Fat (difference - 0.054g)
Which food is cheaper?
Spinach raw is cheaper (difference - $2.4)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins