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.
Detailed nutritional comparison of yogurt and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Spinach src

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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Yogurt Spinach
beta-carotene 5 UG 5626 UG
lutein + zeaxanthin ~ 12198 UG

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 .

Note: The specific food items compared are: Yogurt (Yogurt, plain, whole milk) and Spinach (Spinach, raw) .

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