Spinach vs. Milk — In-Depth Nutrition Comparison

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Significant differences between spinach and milk

Spinach has more vitamin K, vitamin A, iron, manganese, folate, copper, magnesium, vitamin B6, and vitamin E; however, milk is richer in vitamin B12.
Spinach covers your daily vitamin K needs 411% more than milk.
Milk has 312 times less manganese than spinach. Spinach has 0.935mg of manganese, while milk has 0.003mg.

Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

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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.

Spinach

Milk

Contains more MagnesiumMagnesium	+690.9%
Contains more PotassiumPotassium	+210.7%
Contains more IronIron	+11800%
Contains more CopperCopper	+1640%
Contains more ZincZinc	+81%
Contains more ManganeseManganese	+31066.7%

Contains more PhosphorusPhosphorus	+69.6%
Contains less SodiumSodium	-37.1%
Contains more SeleniumSelenium	+120%

~equal in Calcium ~125mg

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.

Spinach

Milk

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+803.4%
Contains more Vitamin EVitamin E	+20700%
Contains more Vitamin B1Vitamin B1	+375%
Contains more Vitamin B2Vitamin B2	+27.6%
Contains more Vitamin B3Vitamin B3	+426.9%
Contains more Vitamin B6Vitamin B6	+554.1%
Contains more Vitamin KVitamin K	+493500%
Contains more FolateFolate	+2820%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B5Vitamin B5	+149%
Contains more Vitamin B12Vitamin B12	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg	0.1µg	411%
Vitamin A	524µg	58µg	52%
Iron	3.57mg	0.03mg	44%
Manganese	0.935mg	0.003mg	41%
Folate	146µg	5µg	35%
Vitamin B12	0µg	0.47µg	20%
Magnesium	87mg	11mg	18%
Copper	0.174mg	0.01mg	18%
Vitamin B6	0.242mg	0.037mg	16%
Vitamin E	2.08mg	0.01mg	14%
Vitamin C	9.8mg	0mg	11%
Fiber	2.4g	0g	10%
Potassium	466mg	150mg	9%
Vitamin D*	0 IU	48 IU	6%
Vitamin D	0µg	1.2µg	6%
Phosphorus	56mg	95mg	6%
Vitamin B1	0.095mg	0.02mg	6%
Vitamin B2	0.236mg	0.185mg	4%
Vitamin B5	0.145mg	0.361mg	4%
Zinc	0.76mg	0.42mg	3%
Selenium	1.5µg	3.3µg	3%
Saturated fat	0.043g	0.633g	3%
Cholesterol	0mg	5mg	2%
Vitamin B3	0.49mg	0.093mg	2%
Calories	23kcal	42kcal	1%
Protein	2.97g	3.37g	1%
Fats	0.26g	0.97g	1%
Calcium	136mg	125mg	1%
Sodium	70mg	44mg	1%
Monounsaturated fat	0.006g	0.277g	1%
Protein per 100 calories	13g	8g	N/A
Calories per 10 g protein	77kcal	125kcal	N/A
Weight per 100 calories	435g	238g	N/A
Net carbs	1.35g	4.99g	N/A
Carbs	3.75g	4.99g	0%
Sugar	0.43g	5.2g	N/A
Choline	19.7mg	17.7mg	0%
Polyunsaturated fat	0.109g	0.035g	0%
Tryptophan	0.04mg	0.043mg	0%
Threonine	0.127mg	0.143mg	0%
Isoleucine	0.152mg	0.174mg	0%
Leucine	0.231mg	0.319mg	0%
Lysine	0.182mg	0.282mg	0%
Methionine	0.055mg	0.088mg	0%
Phenylalanine	0.134mg	0.174mg	0%
Valine	0.168mg	0.22mg	0%
Histidine	0.066mg	0.101mg	0%
Omega-3 - ALA		0.004g	N/A
Omega-6 - Linoleic acid		0.027g	N/A