Yogurt vs. Spinach
Nutrition comparison of Yogurt and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and spinach:
- Both spinach and yogurt are high in calcium.
- Spinach has 10.1 times less sugar than yogurt.
- Spinach has 32.2 times less saturated fat than yogurt.
- Spinach has 62% less calories than yogurt.
- Spinach has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more pantothenic acid and Vitamin B12.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 62% less calories than yogurt - spinach has 23 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is lighter in protein, lighter in carbs and much heavier in fat compared to spinach per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Spinach | |
|---|---|---|
| Protein | 22% | 39% |
| Carbohydrates | 30% | 49% |
| Fat | 48% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and yogurt are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than yogurt - spinach has 2.2g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Spinach has 10.1 times less sugar than yogurt - spinach has 0.42g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Spinach and yogurt contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Spinach has 32.2 times less saturated fat than yogurt - spinach has 0.06g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Spinach has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 55 times more Vitamin C than yogurt - spinach has 28.1mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 16 times more Vitamin A than yogurt - spinach has 469ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and spinach contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 32 times more Vitamin E than yogurt - spinach has 2mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 2413 times more Vitamin K than yogurt - spinach has 482.9ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more pantothenic acid and Vitamin B12. Both yogurt and spinach contain significant amounts of riboflavin.
| Yogurt | Spinach | |
|---|---|---|
| Thiamin | 0.029 MG | 0.078 MG |
| Riboflavin | 0.142 MG | 0.189 MG |
| Niacin | 0.075 MG | 0.724 MG |
| Pantothenic acid | 0.389 MG | 0.065 MG |
| Vitamin B6 | 0.032 MG | 0.195 MG |
| Folate | 7 UG | 194 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both spinach and yogurt are high in calcium. Yogurt has 22% more calcium than spinach - spinach has 99mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Spinach is a great source of iron and it has 53 times more iron than yogurt - spinach has 2.7mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Spinach is an excellent source of potassium and it has 260% more potassium than yogurt - spinach has 558mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.138 G |
| Total | 0.027 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, yogurt has more linoleic acid than spinach per 100 grams.
| Yogurt | Spinach | |
|---|---|---|
| linoleic acid | 0.065 G | 0.026 G |
| Total | 0.065 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Yogurt or Spinach .
Yogurt g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or yogurt contain more calories in 100 grams?Spinach has 60% less calories than yogurt - spinach has 23 calories in 100g and yogurt has 61 calories.
Is spinach or yogurt better for protein?
Spinach and yogurt contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and yogurt has 3.5g of protein.
Does spinach or yogurt have more carbohydrates?
By weight, both spinach and yogurt are low in carbohydrates - spinach has 3.6g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does spinach or yogurt contain more calcium?
Both spinach and yogurt are high in calcium. Yogurt has 20% more calcium than spinach - spinach has 99mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does spinach or yogurt contain more potassium?
Spinach is a rich source of potassium and it has 260% more potassium than yogurt - spinach has 558mg of potassium in 100 grams and yogurt has 155mg of potassium.