Side-by-Side Comparison

Greek Yogurt (Plain Nonfat) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Thick creamy plain Greek yogurt presented in a minimalist ceramic bowl

dairy

Greek Yogurt (Plain Nonfat)

59Calories

10.2Protein

0.0Fiber

0.0Vit C

View Details

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-61%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 59 kcal, 36 kcal less).

Higher Protein

+256%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) provides 10.2 g vs 2.9 g in Spinach (Raw) (+7.3 g, +256%).

Higher Dietary Fiber

Spinach (Raw)

Spinach (Raw) provides 2.2 g vs 0 g in Greek Yogurt (Plain Nonfat) (+2.2 g).

Higher Vitamin C

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 0 mg in Greek Yogurt (Plain Nonfat) (+28.1 mg).

Comparing per 100 g standard edible portion.

Nutrient

Greek Yogurt (Plain Nonfat)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

59 kcal3% DV

Spinach (Raw)

23 kcal1% DV

Greek Yogurt (Plain Nonfat) provides 59 kcal vs 23 kcal in Spinach (Raw) (+36 kcal, +157%).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

10.2 g20% DV

Spinach (Raw)

2.9 g6% DV

Greek Yogurt (Plain Nonfat) provides 10.2 g vs 2.9 g in Spinach (Raw) (+7.3 g, +256%).

CarbohydratesSimilar

Greek Yogurt (Plain Nonfat)

3.6 g1% DV

Spinach (Raw)

3.6 g1% DV

Both Greek Yogurt (Plain Nonfat) and Spinach (Raw) provide similar amounts of carbohydrates (3.6 g).

Dietary FiberSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0 g

Spinach (Raw)

2.2 g8% DV

Spinach (Raw) has higher dietary fiber (2.2 g vs 0 g).

Total FatSimilar

Greek Yogurt (Plain Nonfat)

0.39 g1% DV

Spinach (Raw)

0.39 g1% DV

Both Greek Yogurt (Plain Nonfat) and Spinach (Raw) provide similar amounts of total fat (0.39 g).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

3.2 g6% DV

Spinach (Raw)

0.42 g1% DV

Greek Yogurt (Plain Nonfat) provides 3.2 g vs 0.42 g in Spinach (Raw) (+2.8 g, +671%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0 mg

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) has higher vitamin c (28.1 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

2.0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 2.0 µg in Greek Yogurt (Plain Nonfat) (+467 µg, +23350%).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Spinach (Raw)

0 µg

Both Greek Yogurt (Plain Nonfat) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.03 mg

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.03 mg in Greek Yogurt (Plain Nonfat) (+2.0 mg, +6667%).

Vitamin KSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.2 µg

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 0.2 µg in Greek Yogurt (Plain Nonfat) (+483 µg, +241350%).

Folate (DFE)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

7.0 µg2% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 7.0 µg in Greek Yogurt (Plain Nonfat) (+187 µg, +2671%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.02 mg2% DV

Spinach (Raw)

0.08 mg7% DV

Spinach (Raw) provides slightly more thiamin (vitamin b1) (0.08 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.28 mg21% DV

Spinach (Raw)

0.19 mg15% DV

Greek Yogurt (Plain Nonfat) provides 0.28 mg vs 0.19 mg in Spinach (Raw) (+0.09 mg, +47%).

Niacin (Vitamin B3)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.21 mg1% DV

Spinach (Raw)

0.72 mg5% DV

Spinach (Raw) provides 0.72 mg vs 0.21 mg in Greek Yogurt (Plain Nonfat) (+0.52 mg, +248%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.45 mg9% DV

Spinach (Raw)

0.07 mg1% DV

Greek Yogurt (Plain Nonfat) provides 0.45 mg vs 0.07 mg in Spinach (Raw) (+0.38 mg, +589%).

Vitamin B6Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.06 mg4% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.06 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.8 µg31% DV

Spinach (Raw)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (0.8 µg vs 0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

36.0 mg2% DV

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 36.0 mg in Greek Yogurt (Plain Nonfat) (+43.0 mg, +119%).

PotassiumSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

141 mg3% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 141 mg in Greek Yogurt (Plain Nonfat) (+417 mg, +296%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

110 mg8% DV

Spinach (Raw)

99.0 mg8% DV

Greek Yogurt (Plain Nonfat) provides 110 mg vs 99.0 mg in Spinach (Raw) (+11.0 mg, +11%).

IronSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.05 mg

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+2.7 mg, +5320%).

MagnesiumSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

11.0 mg3% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 11.0 mg in Greek Yogurt (Plain Nonfat) (+68.0 mg, +618%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

135 mg11% DV

Spinach (Raw)

49.0 mg4% DV

Greek Yogurt (Plain Nonfat) provides 135 mg vs 49.0 mg in Spinach (Raw) (+86.0 mg, +176%).

ZincSimilar

Greek Yogurt (Plain Nonfat)

0.52 mg5% DV

Spinach (Raw)

0.53 mg5% DV

Both Greek Yogurt (Plain Nonfat) and Spinach (Raw) provide similar amounts of zinc (0.52 mg).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.12 g1% DV

Spinach (Raw)

0.06 g

Greek Yogurt (Plain Nonfat) provides slightly more saturated fat (0.12 g vs 0.06 g).

Nutrient

Greek Yogurt (Plain Nonfat)200 g (1 cup container (200 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

118 kcal6% DV

Spinach (Raw)

7 kcal

Greek Yogurt (Plain Nonfat) provides 118 kcal vs 7 kcal in Spinach (Raw) (+111 kcal, +1610%).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

20.4 g41% DV

Spinach (Raw)

0.86 g2% DV

Greek Yogurt (Plain Nonfat) provides 20.4 g vs 0.86 g in Spinach (Raw) (+19.5 g, +2275%).

CarbohydratesGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

7.2 g3% DV

Spinach (Raw)

1.1 g

Greek Yogurt (Plain Nonfat) provides 7.2 g vs 1.1 g in Spinach (Raw) (+6.1 g, +561%).

Dietary FiberSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0 g

Spinach (Raw)

0.66 g2% DV

Spinach (Raw) has higher dietary fiber (0.66 g vs 0 g).

Total FatGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.78 g1% DV

Spinach (Raw)

0.12 g

Greek Yogurt (Plain Nonfat) provides 0.78 g vs 0.12 g in Spinach (Raw) (+0.66 g, +567%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

6.5 g13% DV

Spinach (Raw)

0.13 g

Greek Yogurt (Plain Nonfat) provides 6.5 g vs 0.13 g in Spinach (Raw) (+6.4 g, +5043%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0 mg

Spinach (Raw)

8.4 mg9% DV

Spinach (Raw) has higher vitamin c (8.4 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

4.0 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 4.0 µg in Greek Yogurt (Plain Nonfat) (+137 µg, +3417%).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Spinach (Raw)

0 µg

Both Greek Yogurt (Plain Nonfat) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.06 mg

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.06 mg in Greek Yogurt (Plain Nonfat) (+0.55 mg, +915%).

Vitamin KSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.4 µg

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 0.4 µg in Greek Yogurt (Plain Nonfat) (+144 µg, +36117%).

Folate (DFE)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

14 µg4% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 14 µg in Greek Yogurt (Plain Nonfat) (+44 µg, +316%).

Thiamin (Vitamin B1)Similar

Greek Yogurt (Plain Nonfat)

0.05 mg4% DV

Spinach (Raw)

0.02 mg2% DV

Both Greek Yogurt (Plain Nonfat) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.56 mg43% DV

Spinach (Raw)

0.06 mg4% DV

Greek Yogurt (Plain Nonfat) provides 0.56 mg vs 0.06 mg in Spinach (Raw) (+0.50 mg, +881%).

Niacin (Vitamin B3)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.42 mg3% DV

Spinach (Raw)

0.22 mg1% DV

Greek Yogurt (Plain Nonfat) provides 0.42 mg vs 0.22 mg in Spinach (Raw) (+0.20 mg, +92%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.90 mg18% DV

Spinach (Raw)

0.02 mg

Greek Yogurt (Plain Nonfat) provides 0.90 mg vs 0.02 mg in Spinach (Raw) (+0.88 mg, +4495%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.13 mg7% DV

Spinach (Raw)

0.06 mg3% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin b6 (0.13 mg vs 0.06 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.5 µg63% DV

Spinach (Raw)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (1.5 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

72.0 mg3% DV

Spinach (Raw)

23.7 mg1% DV

Greek Yogurt (Plain Nonfat) provides 72.0 mg vs 23.7 mg in Spinach (Raw) (+48.3 mg, +204%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

282 mg6% DV

Spinach (Raw)

167 mg4% DV

Greek Yogurt (Plain Nonfat) provides 282 mg vs 167 mg in Spinach (Raw) (+115 mg, +68%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

220 mg17% DV

Spinach (Raw)

29.7 mg2% DV

Greek Yogurt (Plain Nonfat) provides 220 mg vs 29.7 mg in Spinach (Raw) (+190 mg, +641%).

IronSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.10 mg1% DV

Spinach (Raw)

0.81 mg5% DV

Spinach (Raw) provides 0.81 mg vs 0.10 mg in Greek Yogurt (Plain Nonfat) (+0.71 mg, +713%).

MagnesiumSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

22.0 mg5% DV

Spinach (Raw)

23.7 mg6% DV

Spinach (Raw) provides 23.7 mg vs 22.0 mg in Greek Yogurt (Plain Nonfat) (+1.7 mg, +8%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

270 mg22% DV

Spinach (Raw)

14.7 mg1% DV

Greek Yogurt (Plain Nonfat) provides 270 mg vs 14.7 mg in Spinach (Raw) (+255 mg, +1737%).

ZincGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.0 mg9% DV

Spinach (Raw)

0.16 mg1% DV

Greek Yogurt (Plain Nonfat) provides 1.0 mg vs 0.16 mg in Spinach (Raw) (+0.88 mg, +554%).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.24 g1% DV

Spinach (Raw)

0.02 g

Greek Yogurt (Plain Nonfat) provides 0.24 g vs 0.02 g in Spinach (Raw) (+0.22 g, +1170%).

Nutrient

Greek Yogurt (Plain Nonfat)Amount per 100 kcal (169 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Greek Yogurt (Plain Nonfat)

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Greek Yogurt (Plain Nonfat) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

17.2 g34% DV

Spinach (Raw)

12.4 g25% DV

Greek Yogurt (Plain Nonfat) provides 17.2 g vs 12.4 g in Spinach (Raw) (+4.8 g, +38%).

CarbohydratesSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

6.1 g2% DV

Spinach (Raw)

15.8 g6% DV

Spinach (Raw) provides 15.8 g vs 6.1 g in Greek Yogurt (Plain Nonfat) (+9.7 g, +160%).

Dietary FiberSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0 g

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) has higher dietary fiber (9.6 g vs 0 g).

Total FatSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.66 g1% DV

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 0.66 g in Greek Yogurt (Plain Nonfat) (+1.0 g, +157%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

5.5 g11% DV

Spinach (Raw)

1.8 g4% DV

Greek Yogurt (Plain Nonfat) provides 5.5 g vs 1.8 g in Spinach (Raw) (+3.6 g, +200%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0 mg

Spinach (Raw)

122 mg136% DV

Spinach (Raw) has higher vitamin c (122 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

3.4 µg

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 3.4 µg in Greek Yogurt (Plain Nonfat) (+2,037 µg, +60259%).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Spinach (Raw)

0 µg

Both Greek Yogurt (Plain Nonfat) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.05 mg

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+8.8 mg, +17317%).

Vitamin KSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.3 µg

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 0.3 µg in Greek Yogurt (Plain Nonfat) (+2,100 µg, +621384%).

Folate (DFE)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

12 µg3% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 12 µg in Greek Yogurt (Plain Nonfat) (+832 µg, +7034%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.04 mg3% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.04 mg in Greek Yogurt (Plain Nonfat) (+0.30 mg, +773%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.47 mg36% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.47 mg in Greek Yogurt (Plain Nonfat) (+0.35 mg, +75%).

Niacin (Vitamin B3)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.35 mg2% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.35 mg in Greek Yogurt (Plain Nonfat) (+2.8 mg, +796%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.76 mg15% DV

Spinach (Raw)

0.28 mg6% DV

Greek Yogurt (Plain Nonfat) provides 0.76 mg vs 0.28 mg in Spinach (Raw) (+0.47 mg, +168%).

Vitamin B6Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.11 mg6% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.11 mg in Greek Yogurt (Plain Nonfat) (+0.74 mg, +697%).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.3 µg53% DV

Spinach (Raw)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (1.3 µg vs 0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

60.8 mg3% DV

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 60.8 mg in Greek Yogurt (Plain Nonfat) (+283 mg, +465%).

PotassiumSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

238 mg5% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 238 mg in Greek Yogurt (Plain Nonfat) (+2,189 mg, +919%).

CalciumSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

186 mg14% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 186 mg in Greek Yogurt (Plain Nonfat) (+245 mg, +132%).

IronSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.08 mg

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 0.08 mg in Greek Yogurt (Plain Nonfat) (+11.7 mg, +13851%).

MagnesiumSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

18.6 mg4% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 18.6 mg in Greek Yogurt (Plain Nonfat) (+325 mg, +1749%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

228 mg18% DV

Spinach (Raw)

213 mg17% DV

Greek Yogurt (Plain Nonfat) provides 228 mg vs 213 mg in Spinach (Raw) (+15.0 mg, +7%).

ZincSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.88 mg8% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.88 mg in Greek Yogurt (Plain Nonfat) (+1.4 mg, +162%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.20 g1% DV

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.20 g in Greek Yogurt (Plain Nonfat) (+0.07 g, +35%).

Nutrient

Greek Yogurt (Plain Nonfat)Normalized to 300 kcal (508 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Greek Yogurt (Plain Nonfat)

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Greek Yogurt (Plain Nonfat) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

51.8 g104% DV

Spinach (Raw)

37.3 g75% DV

Greek Yogurt (Plain Nonfat) provides 51.8 g vs 37.3 g in Spinach (Raw) (+14.5 g, +39%).

CarbohydratesSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

18.3 g7% DV

Spinach (Raw)

47.3 g17% DV

Spinach (Raw) provides 47.3 g vs 18.3 g in Greek Yogurt (Plain Nonfat) (+29.0 g, +159%).

Dietary FiberSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0 g

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) has higher dietary fiber (28.7 g vs 0 g).

Total FatSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

2.0 g3% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 2.0 g in Greek Yogurt (Plain Nonfat) (+3.1 g, +157%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

16.5 g33% DV

Spinach (Raw)

5.5 g11% DV

Greek Yogurt (Plain Nonfat) provides 16.5 g vs 5.5 g in Spinach (Raw) (+11.0 g, +201%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0 mg

Spinach (Raw)

366 mg407% DV

Spinach (Raw) has higher vitamin c (366 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

10 µg1% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 10 µg in Greek Yogurt (Plain Nonfat) (+6,106 µg, +60094%).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Spinach (Raw)

0 µg

Both Greek Yogurt (Plain Nonfat) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.15 mg1% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 0.15 mg in Greek Yogurt (Plain Nonfat) (+26.3 mg, +17270%).

Vitamin KSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

1.0 µg1% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 1.0 µg in Greek Yogurt (Plain Nonfat) (+6,296 µg, +619685%).

Folate (DFE)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

36 µg9% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 36 µg in Greek Yogurt (Plain Nonfat) (+2,494 µg, +7014%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.12 mg10% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.12 mg in Greek Yogurt (Plain Nonfat) (+0.90 mg, +771%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

1.4 mg109% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 1.4 mg in Greek Yogurt (Plain Nonfat) (+1.1 mg, +75%).

Niacin (Vitamin B3)Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

1.1 mg7% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 1.1 mg in Greek Yogurt (Plain Nonfat) (+8.4 mg, +793%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

2.3 mg46% DV

Spinach (Raw)

0.85 mg17% DV

Greek Yogurt (Plain Nonfat) provides 2.3 mg vs 0.85 mg in Spinach (Raw) (+1.4 mg, +169%).

Vitamin B6Spinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.32 mg19% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.32 mg in Greek Yogurt (Plain Nonfat) (+2.2 mg, +695%).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

3.8 µg159% DV

Spinach (Raw)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (3.8 µg vs 0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

183 mg8% DV

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 183 mg in Greek Yogurt (Plain Nonfat) (+847 mg, +463%).

PotassiumSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

716 mg15% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 716 mg in Greek Yogurt (Plain Nonfat) (+6,560 mg, +916%).

CalciumSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

559 mg43% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 559 mg in Greek Yogurt (Plain Nonfat) (+732 mg, +131%).

IronSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.25 mg1% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 0.25 mg in Greek Yogurt (Plain Nonfat) (+35.1 mg, +13813%).

MagnesiumSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

55.9 mg13% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 55.9 mg in Greek Yogurt (Plain Nonfat) (+974 mg, +1744%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

686 mg55% DV

Spinach (Raw)

639 mg51% DV

Greek Yogurt (Plain Nonfat) provides 686 mg vs 639 mg in Spinach (Raw) (+46.8 mg, +7%).

ZincSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

2.6 mg24% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 2.6 mg in Greek Yogurt (Plain Nonfat) (+4.3 mg, +162%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Greek Yogurt (Plain Nonfat)

0.61 g3% DV

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.61 g in Greek Yogurt (Plain Nonfat) (+0.21 g, +35%).

Greek Yogurt (Plain Nonfat) vs Spinach (Raw)

Greek Yogurt (Plain Nonfat)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary