Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and spinach:
Spinach has 54% less calories than milk - spinach has 23 calories per 100 grams and milk has 50 calories.
Milk | Spinach | |
---|---|---|
Protein | 27% | 40% |
Carbohydrates | 38% | 49% |
Fat | 35% | 10% |
Alcohol | ~ | ~ |
Both spinach and milk are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
Spinach is a great source of dietary fiber and it has more dietary fiber than milk - spinach has 2.2g of dietary fiber per 100 grams and milk does not contain significant amounts.
Spinach has 11 times less sugar than milk - spinach has 0.42g of sugar per 100 grams and milk has 5.1g of sugar.
Spinach and milk contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and milk has 3.3g of protein.
Spinach has 18.9 times less saturated fat than milk - spinach has 0.06g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
Both milk and spinach are low in trans fat - milk has 0.09g of trans fat per 100 grams and spinach does not contain significant amounts.
Both milk and spinach are low in cholesterol - milk has 8mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Spinach is an excellent source of Vitamin C and it has 139 times more Vitamin C than milk - spinach has 28.1mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Spinach is an excellent source of Vitamin A and it has 753% more Vitamin A than milk - spinach has 469ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Milk has more Vitamin D than spinach - milk has 49iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Spinach has 66 times more Vitamin E than milk - spinach has 2mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Spinach is an excellent source of Vitamin K and it has 2413 times more Vitamin K than milk - spinach has 482.9ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
Spinach has more niacin, Vitamin B6 and folate, however, milk contains more pantothenic acid and Vitamin B12. Both milk and spinach contain significant amounts of thiamin and riboflavin.
Milk | Spinach | |
---|---|---|
Thiamin | 0.039 MG | 0.078 MG |
Riboflavin | 0.185 MG | 0.189 MG |
Niacin | 0.092 MG | 0.724 MG |
Pantothenic acid | 0.356 MG | 0.065 MG |
Vitamin B6 | 0.038 MG | 0.195 MG |
Folate | 5 UG | 194 UG |
Vitamin B12 | 0.53 UG | ~ |
Both spinach and milk are high in calcium. Milk has 21% more calcium than spinach - spinach has 99mg of calcium per 100 grams and milk has 120mg of calcium.
Spinach is a great source of iron and it has 134 times more iron than milk - spinach has 2.7mg of iron per 100 grams and milk has 0.02mg of iron.
Spinach is an excellent source of potassium and it has 299% more potassium than milk - spinach has 558mg of potassium per 100 grams and milk has 140mg of potassium.
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than milk per 100 grams.
Milk | Spinach | |
---|---|---|
alpha linoleic acid | 0.008 G | 0.138 G |
Total | 0.008 G | 0.138 G |
Comparing omega-6 fatty acids, milk has more linoleic acid than spinach per 100 grams.
Milk | Spinach | |
---|---|---|
other omega 6 | 0.004 G | ~ |
linoleic acid | 0.062 G | 0.026 G |
Total | 0.066 G | 0.026 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Milk 244g
(
cup
)
|
Daily Values (%) |
Spinach 30g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
122KCAL 6% |
|
>999% | calories | 5% |
|
6.9KCAL 0.3% | |
12G 5% |
|
991% | carbohydrates | 5% |
|
1.1G 0.4% | |
|
5% | dietary fiber | >999% |
|
0.66G 3% | ||
12G | >999% | sugar | 5% | 0.13G | |||
4.8G 8% |
|
>999% | total fat | 5% |
|
0.12G 0.2% | |
3.1G 17% |
|
>999% | saturated fat | 5% |
|
0.02G 0.1% | |
1.4G | >999% | monounsaturated fat | 5% | 0G | |||
0.18G | 259% | polyunsaturated fat | 5% | 0.05G | |||
0.21G | >999% | trans fat | 5% | ||||
20MG | >999% | cholesterol | 5% | ||||
115MG 8% |
|
379% | sodium | 5% |
|
24MG 2% | |
5% | Vitamins and Minerals | 5% | |||||
134UG 19% |
|
5% | Vitamin A | 5% |
|
141UG 20% | |
0.49MG 1% |
|
5% | Vitamin C | >999% |
|
8.4MG 11% | |
120IU 24% |
|
>999% | Vitamin D | 5% |
|
||
293MG 29% |
|
877% | calcium | 5% |
|
30MG 3% | |
0.05MG 0.3% |
|
5% | iron | >999% |
|
0.81MG 5% | |
27MG 9% |
|
12% | magnesium | 5% |
|
24MG 8% | |
342MG 15% |
|
105% | potassium | 5% |
|
167MG 7% | |
0.1MG 9% |
|
398% | thiamin (Vit B1) | 5% |
|
0.02MG 2% | |
0.45MG 41% |
|
649% | riboflavin (Vit B2) | 5% |
|
0.06MG 5% | |
0.22MG 2% |
|
5% | niacin (Vit B3) | 5% |
|
0.22MG 2% | |
0.09MG 7% |
|
50% | Vitamin B6 | 5% |
|
0.06MG 5% | |
0.87MG 17% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
0.02MG 0.4% | |
12UG 3% |
|
5% | folate (Vit B9) | 383% |
|
58UG 15% | |
1.3UG 54% |
|
>999% | Vitamin B12 | 5% |
|
||
0.07MG 1% |
|
5% | Vitamin E | 770% |
|
0.61MG 4% | |
0.49UG 1% |
|
5% | Vitamin K | >999% |
|
145UG 161% | |
8.1G 16% |
|
842% | protein | 5% |
|
0.86G 2% | |
40MG 9% |
|
590% | choline | 5% |
|
5.8MG 1% | |
0.01MG 1% |
|
5% | copper | 297% |
|
0.04MG 3% | |
8.3UG 0.3% |
|
>999% | fluoride | 5% |
|
||
0.03MG 2% |
|
5% | manganese | 797% |
|
0.27MG 15% | |
224MG 32% |
|
>999% | phosphorus | 5% |
|
15MG 2% | |
6.1UG 11% |
|
>999% | selenium | 5% |
|
0.3UG 1% | |
1.2MG 15% |
|
650% | zinc | 5% |
|
0.16MG 2% | |
218G | 707% | Water | 5% | 27G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, biotin (Vit B7). |