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 for vitamin K, 402% more than yogurt.
- The glycemic index of spinach raw is higher.
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 | +46800% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 482.9µg | 402% |
| Vitamin A | 1µg | 469µg | 52% |
| Folate | 7µg | 194µg | 47% |
| Manganese | 0.009mg | 0.897mg | 39% |
| Iron | 0.07mg | 2.71mg | 33% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Magnesium | 11mg | 79mg | 16% |
| Selenium | 9.7µg | 1µg | 16% |
| Protein | 10.19g | 2.86g | 15% |
| Copper | 0.017mg | 0.13mg | 13% |
| Vitamin E | 0.01mg | 2.03mg | 13% |
| Potassium | 141mg | 558mg | 12% |
| Phosphorus | 135mg | 49mg | 12% |
| Vitamin B6 | 0.063mg | 0.195mg | 10% |
| Fiber | 0g | 2.2g | 9% |
| Vitamin B2 | 0.278mg | 0.189mg | 7% |
| Vitamin B5 | 0.331mg | 0.065mg | 5% |
| Vitamin B1 | 0.023mg | 0.078mg | 5% |
| Vitamin B3 | 0.208mg | 0.724mg | 3% |
| Calories | 59kcal | 23kcal | 2% |
| Sodium | 36mg | 79mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Choline | 15.1mg | 19.3mg | 1% |
| Polyunsaturated fat | 0.012g | 0.165g | 1% |
| Calcium | 110mg | 99mg | 1% |
| Fats | 0.39g | 0.39g | 0% |
| Carbs | 3.6g | 3.63g | 0% |
| Net carbs | 3.6g | 1.43g | N/A |
| Sugar | 3.24g | 0.42g | N/A |
| Zinc | 0.52mg | 0.53mg | 0% |
| Trans fat | 0.006g | 0g | N/A |
| Saturated fat | 0.117g | 0.063g | 0% |
| Monounsaturated fat | 0.053g | 0.01g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0g | 0.15g | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
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