Milk vs Spinach
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Spinach, mature is higher in more vitamins & minerals
Calories (kcal)
Milk 34
Spinach —
Protein (g)
Milk 3.43
Spinach 2.91
Carbs (g)
Milk 4.92
Spinach 2.64
Fat (g)
Milk 0.080
Spinach 0.604
Fiber (g)
Milk —
Spinach 1.59
Quick answers
Which has more protein?
Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) — 3.43g vs 2.91g per 100g.
Which is more nutrient-dense?
Spinach, mature scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Milk | Spinach | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 34 kcal | — | |
| Macronutrients | |||
| Water | 90.8 g | 92.4 g | -2% |
| Protein | 3.43 g | 2.91 g | +18% |
| Total lipid (fat) | 0.080 g | 0.604 g | -87% |
| Carbohydrate, by difference | 4.92 g | 2.64 g | +86% |
| Fiber, total dietary | — | 1.59 g | |
| Sugars, Total | 5.05 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.049 g | — | |
| Fatty acids, total monounsaturated | 0.017 g | — | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 3.00 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 30.3 mg | |
| Thiamin (Vitamin B1) | 0.056 mg | 0.076 mg | -27% |
| Riboflavin (Vitamin B2) | 0.131 mg | 0.192 mg | -32% |
| Niacin (Vitamin B3) | 0.118 mg | 0.510 mg | -77% |
| Pantothenic acid (Vitamin B5) | 0.388 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.058 mg | 0.214 mg | -73% |
| Biotin (Vitamin B7) | 2.00 ug | 113 ug | -98% |
| Choline, total | 18.2 mg | — | |
| Vitamin B-12 — Cobalamin | 0.580 ug | — | |
| Vitamin A, RAE | 64.0 ug | 306 ug | -79% |
| Carotene, beta | 2.00 ug | 3669 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3) | 1.10 ug | — | |
| Minerals | |||
| Calcium, Ca | 132 mg | 66.6 mg | +98% |
| Iron, Fe | 0 mg | 1.05 mg | -100% |
| Magnesium, Mg | 12.5 mg | 93.0 mg | -87% |
| Phosphorus, P | 107 mg | 40.6 mg | +164% |
| Potassium, K | 167 mg | 460 mg | -64% |
| Sodium, Na | 41.0 mg | 107 mg | -62% |
| Zinc, Zn | 0.450 mg | 0.423 mg | +6% |
| Copper, Cu | 0.002 mg | 0.079 mg | -97% |
| Manganese, Mn | 0.001 mg | 0.426 mg | -100% |
| Selenium, Se | 2.00 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 34 kcal | 28 kcal | +23% |
| Energy (Atwater Specific Factors) | 34 kcal | 22 kcal | +58% |
| Energy | 144 kj | — | |
| Nitrogen | 0.540 g | 0.465 g | +16% |
| Total fat (NLEA) | 0.070 g | — | |
| Ash | 0.770 g | 1.42 g | -46% |
| Carbohydrate, by summation | — | 1.59 g | |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 5.05 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Iodine, I | 35.7 ug | — | |
| Choline, free | 3.10 mg | — | |
| Choline, from phosphocholine | 0.800 mg | — | |
| Choline, from phosphotidyl choline | 2.00 mg | — | |
| Choline, from glycerophosphocholine | 11.5 mg | — | |
| Choline, from sphingomyelin | 0.900 mg | — | |
| Betaine | 0.900 mg | — | |
| Retinol | 64.0 ug | — | |
| cis-beta-Carotene | 1.00 ug | — | |
| trans-beta-Carotene | 1.00 ug | — | |
| Carotene, gamma | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 10.0 ug | -100% |
| Cryptoxanthin, alpha | 0 ug | 0 ug | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| cis-Lycopene | 0 ug | — | |
| trans-Lycopene | 0 ug | — | |
| Lycopene | — | 7918 ug | |
| cis-Lutein/Zeaxanthin | 0 ug | 0 ug | = |
| Alpha-carotene (Provitamin A) | 1.00 ug | 7451 ug | -100% |
| Zeaxanthin | 0 ug | 467 ug | -100% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 44.0 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.10 ug | — | |
| 25-hydroxycholecalciferol | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.003 g | — | |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0.001 g | — | |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.001 g | — | |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.002 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.002 g | — | |
| SFA 14:0 (Myristic acid) | 0.008 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.021 g | — | |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.009 g | — | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 21:0 | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 12:1 | 0 g | — | |
| MUFA 14:1 c | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.001 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 17:1 c | 0 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.017 g | — | |
| MUFA 20:1 c | 0 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 22:1 n-9 | 0 g | — | |
| MUFA 22:1 n-11 | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.006 g | — | |
| PUFA 18:2 c | 0.005 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.005 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 c | 0 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 c | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 c | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 22:3 | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:4c | 0 g | — | |
| PUFA 20:5c | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0 g | — | |
| PUFA 22:5 c | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.001 g | — | |
| TFA 14:1 t | 0 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.001 g | — | |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| Fatty acids, total trans-dienoic | 0 g | — | |
| TFA 18:2 t not further defined | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| TFA 18:3 t | 0 g | — | |
| Tryptophan (EAA) | 0.048 g | — | |
| Threonine (EAA) | 0.166 g | — | |
| Isoleucine (EAA, BCAA) | 0.182 g | — | |
| Leucine (EAA, BCAA) | 0.347 g | — | |
| Lysine (EAA) | 0.302 g | — | |
| Methionine (EAA) | 0.093 g | — | |
| Phenylalanine (EAA) | 0.168 g | — | |
| Tyrosine (conditionally essential) | 0.168 g | — | |
| Valine (EAA, BCAA) | 0.222 g | — | |
| Arginine (conditionally essential) | 0.131 g | — | |
| Histidine (EAA) | 0.101 g | — | |
| Alanine | 0.118 g | — | |
| Aspartic acid | 0.299 g | — | |
| Glutamic acid | 0.832 g | — | |
| Glycine (conditionally essential) | 0.071 g | — | |
| Proline (conditionally essential) | 0.348 g | — | |
| Serine | 0.202 g | — | |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.038 g | — | |
| Choline | |||
| Choline from glycerophoshocholine | 9.70 mg | — | |
| Choline from phosphatidylcholine | 0.800 mg | — | |
| Choline from phosphocholine | 1.70 mg | — | |
| Choline from sphingomyelin | 0.700 mg | — | |
| Free Choline | 2.80 mg | — | |
| Total Choline | 16.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 34.2 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 3.08 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) nutrition facts Spinach, mature nutrition facts Compare other foods →
Dig deeper — biggest differences
Phosphorus, P +164% in Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) Carotene, beta -100% in Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) Iron, Fe -100% in Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) Manganese, Mn -100% in Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)
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