Side-by-Side Comparison

Spinach (Raw) vs Whole Milk (3.25% Fat)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Clean fresh glass of pure white milk on neutral studio surface

dairy

Whole Milk (3.25% Fat)

61Calories

3.1Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-62%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 61 kcal, 38 kcal less).

Higher Protein

+10%

Whole Milk (3.25% Fat)

Whole Milk (3.25% Fat) provides 3.2 g vs 2.9 g in Spinach (Raw) (+0.29 g, +10%).

Higher Dietary Fiber

Spinach (Raw)

Spinach (Raw) provides 2.2 g vs 0 g in Whole Milk (3.25% Fat) (+2.2 g).

Higher Vitamin C

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 0 mg in Whole Milk (3.25% Fat) (+28.1 mg).

Comparing per 100 g standard edible portion.

Nutrient

Spinach (Raw)100 g edible portion

Whole Milk (3.25% Fat)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Whole Milk (3.25% Fat) higher

Spinach (Raw)

23 kcal1% DV

Whole Milk (3.25% Fat)

61 kcal3% DV

Whole Milk (3.25% Fat) provides 61 kcal vs 23 kcal in Spinach (Raw) (+38 kcal, +165%).

ProteinWhole Milk (3.25% Fat) higher

Spinach (Raw)

2.9 g6% DV

Whole Milk (3.25% Fat)

3.2 g6% DV

Whole Milk (3.25% Fat) provides 3.2 g vs 2.9 g in Spinach (Raw) (+0.29 g, +10%).

CarbohydratesWhole Milk (3.25% Fat) higher

Spinach (Raw)

3.6 g1% DV

Whole Milk (3.25% Fat)

4.8 g2% DV

Whole Milk (3.25% Fat) provides 4.8 g vs 3.6 g in Spinach (Raw) (+1.2 g, +32%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

2.2 g8% DV

Whole Milk (3.25% Fat)

0 g

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

Total FatWhole Milk (3.25% Fat) higher

Spinach (Raw)

0.39 g1% DV

Whole Milk (3.25% Fat)

3.3 g4% DV

Whole Milk (3.25% Fat) provides 3.3 g vs 0.39 g in Spinach (Raw) (+2.9 g, +733%).

Total SugarsWhole Milk (3.25% Fat) higher

Spinach (Raw)

0.42 g1% DV

Whole Milk (3.25% Fat)

5.1 g10% DV

Whole Milk (3.25% Fat) provides 5.1 g vs 0.42 g in Spinach (Raw) (+4.6 g, +1102%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

28.1 mg31% DV

Whole Milk (3.25% Fat)

0 mg

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

469 µg52% DV

Whole Milk (3.25% Fat)

46 µg5% DV

Spinach (Raw) provides 469 µg vs 46 µg in Whole Milk (3.25% Fat) (+423 µg, +920%).

Vitamin DWhole Milk (3.25% Fat) higher

Spinach (Raw)

0 µg

Whole Milk (3.25% Fat)

1.3 µg7% DV

Whole Milk (3.25% Fat) has higher vitamin d (1.3 µg vs 0 µg).

Vitamin ESpinach (Raw) higher

Spinach (Raw)

2.0 mg14% DV

Whole Milk (3.25% Fat)

0.07 mg

Spinach (Raw) provides 2.0 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+2.0 mg, +2800%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

483 µg402% DV

Whole Milk (3.25% Fat)

0.3 µg

Spinach (Raw) provides 483 µg vs 0.3 µg in Whole Milk (3.25% Fat) (+483 µg, +160867%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

194 µg49% DV

Whole Milk (3.25% Fat)

5.0 µg1% DV

Spinach (Raw) provides 194 µg vs 5.0 µg in Whole Milk (3.25% Fat) (+189 µg, +3780%).

Thiamin (Vitamin B1)Similar

Spinach (Raw)

0.08 mg7% DV

Whole Milk (3.25% Fat)

0.05 mg4% DV

Both Spinach (Raw) and Whole Milk (3.25% Fat) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Similar

Spinach (Raw)

0.19 mg15% DV

Whole Milk (3.25% Fat)

0.17 mg13% DV

Both Spinach (Raw) and Whole Milk (3.25% Fat) provide similar amounts of riboflavin (vitamin b2) (0.19 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

0.72 mg5% DV

Whole Milk (3.25% Fat)

0.09 mg1% DV

Spinach (Raw) provides 0.72 mg vs 0.09 mg in Whole Milk (3.25% Fat) (+0.64 mg, +713%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Spinach (Raw)

0.07 mg1% DV

Whole Milk (3.25% Fat)

0.37 mg7% DV

Whole Milk (3.25% Fat) provides 0.37 mg vs 0.07 mg in Spinach (Raw) (+0.31 mg, +474%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

0.20 mg11% DV

Whole Milk (3.25% Fat)

0.04 mg2% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.04 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Spinach (Raw)

0 µg

Whole Milk (3.25% Fat)

0.5 µg19% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.5 µg vs 0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg3% DV

Whole Milk (3.25% Fat)

43.0 mg2% DV

Spinach (Raw) provides 79.0 mg vs 43.0 mg in Whole Milk (3.25% Fat) (+36.0 mg, +84%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

558 mg12% DV

Whole Milk (3.25% Fat)

132 mg3% DV

Spinach (Raw) provides 558 mg vs 132 mg in Whole Milk (3.25% Fat) (+426 mg, +323%).

CalciumWhole Milk (3.25% Fat) higher

Spinach (Raw)

99.0 mg8% DV

Whole Milk (3.25% Fat)

113 mg9% DV

Whole Milk (3.25% Fat) provides 113 mg vs 99.0 mg in Spinach (Raw) (+14.0 mg, +14%).

IronSpinach (Raw) higher

Spinach (Raw)

2.7 mg15% DV

Whole Milk (3.25% Fat)

0.03 mg

Spinach (Raw) provides 2.7 mg vs 0.03 mg in Whole Milk (3.25% Fat) (+2.7 mg, +8933%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg19% DV

Whole Milk (3.25% Fat)

10.0 mg2% DV

Spinach (Raw) provides 79.0 mg vs 10.0 mg in Whole Milk (3.25% Fat) (+69.0 mg, +690%).

PhosphorusWhole Milk (3.25% Fat) higher

Spinach (Raw)

49.0 mg4% DV

Whole Milk (3.25% Fat)

84.0 mg7% DV

Whole Milk (3.25% Fat) provides 84.0 mg vs 49.0 mg in Spinach (Raw) (+35.0 mg, +71%).

ZincSpinach (Raw) higher

Spinach (Raw)

0.53 mg5% DV

Whole Milk (3.25% Fat)

0.37 mg3% DV

Spinach (Raw) provides 0.53 mg vs 0.37 mg in Whole Milk (3.25% Fat) (+0.16 mg, +43%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Spinach (Raw)

0.06 g

Whole Milk (3.25% Fat)

1.9 g9% DV

Whole Milk (3.25% Fat) provides 1.9 g vs 0.06 g in Spinach (Raw) (+1.8 g, +2852%).

Nutrient

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

Whole Milk (3.25% Fat)244 g (1 cup (244 g))

Macronutrients6 nutrients

Calories (Energy)Whole Milk (3.25% Fat) higher

Spinach (Raw)

7 kcal

Whole Milk (3.25% Fat)

149 kcal7% DV

Whole Milk (3.25% Fat) provides 149 kcal vs 7 kcal in Spinach (Raw) (+142 kcal, +2057%).

ProteinWhole Milk (3.25% Fat) higher

Spinach (Raw)

0.86 g2% DV

Whole Milk (3.25% Fat)

7.7 g15% DV

Whole Milk (3.25% Fat) provides 7.7 g vs 0.86 g in Spinach (Raw) (+6.8 g, +796%).

CarbohydratesWhole Milk (3.25% Fat) higher

Spinach (Raw)

1.1 g

Whole Milk (3.25% Fat)

11.7 g4% DV

Whole Milk (3.25% Fat) provides 11.7 g vs 1.1 g in Spinach (Raw) (+10.6 g, +975%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

0.66 g2% DV

Whole Milk (3.25% Fat)

0 g

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

Total FatWhole Milk (3.25% Fat) higher

Spinach (Raw)

0.12 g

Whole Milk (3.25% Fat)

7.9 g10% DV

Whole Milk (3.25% Fat) provides 7.9 g vs 0.12 g in Spinach (Raw) (+7.8 g, +6678%).

Total SugarsWhole Milk (3.25% Fat) higher

Spinach (Raw)

0.13 g

Whole Milk (3.25% Fat)

12.3 g25% DV

Whole Milk (3.25% Fat) provides 12.3 g vs 0.13 g in Spinach (Raw) (+12.2 g, +9679%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

8.4 mg9% DV

Whole Milk (3.25% Fat)

0 mg

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

141 µg16% DV

Whole Milk (3.25% Fat)

112 µg12% DV

Spinach (Raw) provides 141 µg vs 112 µg in Whole Milk (3.25% Fat) (+28 µg, +25%).

Vitamin DWhole Milk (3.25% Fat) higher

Spinach (Raw)

0 µg

Whole Milk (3.25% Fat)

3.2 µg16% DV

Whole Milk (3.25% Fat) has higher vitamin d (3.2 µg vs 0 µg).

Vitamin ESpinach (Raw) higher

Spinach (Raw)

0.61 mg4% DV

Whole Milk (3.25% Fat)

0.17 mg1% DV

Spinach (Raw) provides 0.61 mg vs 0.17 mg in Whole Milk (3.25% Fat) (+0.44 mg, +257%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

145 µg121% DV

Whole Milk (3.25% Fat)

0.7 µg1% DV

Spinach (Raw) provides 145 µg vs 0.7 µg in Whole Milk (3.25% Fat) (+144 µg, +19691%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

58 µg15% DV

Whole Milk (3.25% Fat)

12 µg3% DV

Spinach (Raw) provides 58 µg vs 12 µg in Whole Milk (3.25% Fat) (+46 µg, +377%).

Thiamin (Vitamin B1)Whole Milk (3.25% Fat) higher

Spinach (Raw)

0.02 mg2% DV

Whole Milk (3.25% Fat)

0.11 mg9% DV

Whole Milk (3.25% Fat) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Spinach (Raw)

0.06 mg4% DV

Whole Milk (3.25% Fat)

0.41 mg32% DV

Whole Milk (3.25% Fat) provides 0.41 mg vs 0.06 mg in Spinach (Raw) (+0.36 mg, +627%).

Niacin (Vitamin B3)Similar

Spinach (Raw)

0.22 mg1% DV

Whole Milk (3.25% Fat)

0.22 mg1% DV

Both Spinach (Raw) and Whole Milk (3.25% Fat) provide similar amounts of niacin (vitamin b3) (0.22 mg).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Spinach (Raw)

0.02 mg

Whole Milk (3.25% Fat)

0.91 mg18% DV

Whole Milk (3.25% Fat) provides 0.91 mg vs 0.02 mg in Spinach (Raw) (+0.89 mg, +4567%).

Vitamin B6Similar

Spinach (Raw)

0.06 mg3% DV

Whole Milk (3.25% Fat)

0.09 mg5% DV

Both Spinach (Raw) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Spinach (Raw)

0 µg

Whole Milk (3.25% Fat)

1.1 µg46% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (1.1 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Spinach (Raw)

23.7 mg1% DV

Whole Milk (3.25% Fat)

105 mg5% DV

Whole Milk (3.25% Fat) provides 105 mg vs 23.7 mg in Spinach (Raw) (+81.2 mg, +343%).

PotassiumWhole Milk (3.25% Fat) higher

Spinach (Raw)

167 mg4% DV

Whole Milk (3.25% Fat)

322 mg7% DV

Whole Milk (3.25% Fat) provides 322 mg vs 167 mg in Spinach (Raw) (+155 mg, +92%).

CalciumWhole Milk (3.25% Fat) higher

Spinach (Raw)

29.7 mg2% DV

Whole Milk (3.25% Fat)

276 mg21% DV

Whole Milk (3.25% Fat) provides 276 mg vs 29.7 mg in Spinach (Raw) (+246 mg, +828%).

IronSpinach (Raw) higher

Spinach (Raw)

0.81 mg5% DV

Whole Milk (3.25% Fat)

0.07 mg

Spinach (Raw) provides 0.81 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+0.74 mg, +1011%).

MagnesiumSimilar

Spinach (Raw)

23.7 mg6% DV

Whole Milk (3.25% Fat)

24.4 mg6% DV

Both Spinach (Raw) and Whole Milk (3.25% Fat) provide similar amounts of magnesium (23.7 mg).

PhosphorusWhole Milk (3.25% Fat) higher

Spinach (Raw)

14.7 mg1% DV

Whole Milk (3.25% Fat)

205 mg16% DV

Whole Milk (3.25% Fat) provides 205 mg vs 14.7 mg in Spinach (Raw) (+190 mg, +1294%).

ZincWhole Milk (3.25% Fat) higher

Spinach (Raw)

0.16 mg1% DV

Whole Milk (3.25% Fat)

0.90 mg8% DV

Whole Milk (3.25% Fat) provides 0.90 mg vs 0.16 mg in Spinach (Raw) (+0.74 mg, +468%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Spinach (Raw)

0.02 g

Whole Milk (3.25% Fat)

4.5 g23% DV

Whole Milk (3.25% Fat) provides 4.5 g vs 0.02 g in Spinach (Raw) (+4.5 g, +23913%).

Nutrient

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

Whole Milk (3.25% Fat)Amount per 100 kcal (164 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

100 kcal5% DV

Whole Milk (3.25% Fat)

100 kcal5% DV

Both Spinach (Raw) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Spinach (Raw)

12.4 g25% DV

Whole Milk (3.25% Fat)

5.2 g10% DV

Spinach (Raw) provides 12.4 g vs 5.2 g in Whole Milk (3.25% Fat) (+7.3 g, +141%).

CarbohydratesSpinach (Raw) higher

Spinach (Raw)

15.8 g6% DV

Whole Milk (3.25% Fat)

7.9 g3% DV

Spinach (Raw) provides 15.8 g vs 7.9 g in Whole Milk (3.25% Fat) (+7.9 g, +101%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

9.6 g34% DV

Whole Milk (3.25% Fat)

0 g

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

Total FatWhole Milk (3.25% Fat) higher

Spinach (Raw)

1.7 g2% DV

Whole Milk (3.25% Fat)

5.3 g7% DV

Whole Milk (3.25% Fat) provides 5.3 g vs 1.7 g in Spinach (Raw) (+3.6 g, +214%).

Total SugarsWhole Milk (3.25% Fat) higher

Spinach (Raw)

1.8 g4% DV

Whole Milk (3.25% Fat)

8.3 g17% DV

Whole Milk (3.25% Fat) provides 8.3 g vs 1.8 g in Spinach (Raw) (+6.5 g, +353%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

122 mg136% DV

Whole Milk (3.25% Fat)

0 mg

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

2,040 µg227% DV

Whole Milk (3.25% Fat)

75 µg8% DV

Spinach (Raw) provides 2,040 µg vs 75 µg in Whole Milk (3.25% Fat) (+1,965 µg, +2604%).

Vitamin DWhole Milk (3.25% Fat) higher

Spinach (Raw)

0 µg

Whole Milk (3.25% Fat)

2.1 µg11% DV

Whole Milk (3.25% Fat) has higher vitamin d (2.1 µg vs 0 µg).

Vitamin ESpinach (Raw) higher

Spinach (Raw)

8.8 mg59% DV

Whole Milk (3.25% Fat)

0.11 mg1% DV

Spinach (Raw) provides 8.8 mg vs 0.11 mg in Whole Milk (3.25% Fat) (+8.7 mg, +7592%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

2,101 µg1751% DV

Whole Milk (3.25% Fat)

0.5 µg

Spinach (Raw) provides 2,101 µg vs 0.5 µg in Whole Milk (3.25% Fat) (+2,100 µg, +426854%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

844 µg211% DV

Whole Milk (3.25% Fat)

8.2 µg2% DV

Spinach (Raw) provides 844 µg vs 8.2 µg in Whole Milk (3.25% Fat) (+836 µg, +10191%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

0.34 mg28% DV

Whole Milk (3.25% Fat)

0.08 mg6% DV

Spinach (Raw) provides 0.34 mg vs 0.08 mg in Whole Milk (3.25% Fat) (+0.26 mg, +350%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.82 mg63% DV

Whole Milk (3.25% Fat)

0.28 mg21% DV

Spinach (Raw) provides 0.82 mg vs 0.28 mg in Whole Milk (3.25% Fat) (+0.54 mg, +197%).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

3.1 mg20% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Spinach (Raw) provides 3.1 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+3.0 mg, +2058%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Spinach (Raw)

0.28 mg6% DV

Whole Milk (3.25% Fat)

0.61 mg12% DV

Whole Milk (3.25% Fat) provides 0.61 mg vs 0.28 mg in Spinach (Raw) (+0.33 mg, +116%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

0.85 mg50% DV

Whole Milk (3.25% Fat)

0.06 mg3% DV

Spinach (Raw) provides 0.85 mg vs 0.06 mg in Whole Milk (3.25% Fat) (+0.79 mg, +1337%).

Vitamin B12Whole Milk (3.25% Fat) higher

Spinach (Raw)

0 µg

Whole Milk (3.25% Fat)

0.7 µg31% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.7 µg vs 0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

344 mg15% DV

Whole Milk (3.25% Fat)

70.5 mg3% DV

Spinach (Raw) provides 344 mg vs 70.5 mg in Whole Milk (3.25% Fat) (+273 mg, +387%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

2,427 mg52% DV

Whole Milk (3.25% Fat)

216 mg5% DV

Spinach (Raw) provides 2,427 mg vs 216 mg in Whole Milk (3.25% Fat) (+2,211 mg, +1021%).

CalciumSpinach (Raw) higher

Spinach (Raw)

431 mg33% DV

Whole Milk (3.25% Fat)

185 mg14% DV

Spinach (Raw) provides 431 mg vs 185 mg in Whole Milk (3.25% Fat) (+245 mg, +132%).

IronSpinach (Raw) higher

Spinach (Raw)

11.8 mg65% DV

Whole Milk (3.25% Fat)

0.05 mg

Spinach (Raw) provides 11.8 mg vs 0.05 mg in Whole Milk (3.25% Fat) (+11.7 mg, +23860%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

344 mg82% DV

Whole Milk (3.25% Fat)

16.4 mg4% DV

Spinach (Raw) provides 344 mg vs 16.4 mg in Whole Milk (3.25% Fat) (+327 mg, +1995%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

213 mg17% DV

Whole Milk (3.25% Fat)

138 mg11% DV

Spinach (Raw) provides 213 mg vs 138 mg in Whole Milk (3.25% Fat) (+75.4 mg, +55%).

ZincSpinach (Raw) higher

Spinach (Raw)

2.3 mg21% DV

Whole Milk (3.25% Fat)

0.61 mg6% DV

Spinach (Raw) provides 2.3 mg vs 0.61 mg in Whole Milk (3.25% Fat) (+1.7 mg, +280%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Spinach (Raw)

0.27 g1% DV

Whole Milk (3.25% Fat)

3.1 g15% DV

Whole Milk (3.25% Fat) provides 3.1 g vs 0.27 g in Spinach (Raw) (+2.8 g, +1013%).

Nutrient

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

Whole Milk (3.25% Fat)Normalized to 300 kcal (492 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

300 kcal15% DV

Whole Milk (3.25% Fat)

300 kcal15% DV

Both Spinach (Raw) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Spinach (Raw)

37.3 g75% DV

Whole Milk (3.25% Fat)

15.5 g31% DV

Spinach (Raw) provides 37.3 g vs 15.5 g in Whole Milk (3.25% Fat) (+21.8 g, +141%).

CarbohydratesSpinach (Raw) higher

Spinach (Raw)

47.3 g17% DV

Whole Milk (3.25% Fat)

23.6 g9% DV

Spinach (Raw) provides 47.3 g vs 23.6 g in Whole Milk (3.25% Fat) (+23.7 g, +100%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

28.7 g102% DV

Whole Milk (3.25% Fat)

0 g

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

Total FatWhole Milk (3.25% Fat) higher

Spinach (Raw)

5.1 g7% DV

Whole Milk (3.25% Fat)

16.0 g21% DV

Whole Milk (3.25% Fat) provides 16.0 g vs 5.1 g in Spinach (Raw) (+10.9 g, +214%).

Total SugarsWhole Milk (3.25% Fat) higher

Spinach (Raw)

5.5 g11% DV

Whole Milk (3.25% Fat)

24.8 g50% DV

Whole Milk (3.25% Fat) provides 24.8 g vs 5.5 g in Spinach (Raw) (+19.4 g, +354%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

366 mg407% DV

Whole Milk (3.25% Fat)

0 mg

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

6,116 µg680% DV

Whole Milk (3.25% Fat)

226 µg25% DV

Spinach (Raw) provides 6,116 µg vs 226 µg in Whole Milk (3.25% Fat) (+5,889 µg, +2602%).

Vitamin DWhole Milk (3.25% Fat) higher

Spinach (Raw)

0 µg

Whole Milk (3.25% Fat)

6.4 µg32% DV

Whole Milk (3.25% Fat) has higher vitamin d (6.4 µg vs 0 µg).

Vitamin ESpinach (Raw) higher

Spinach (Raw)

26.5 mg176% DV

Whole Milk (3.25% Fat)

0.34 mg2% DV

Spinach (Raw) provides 26.5 mg vs 0.34 mg in Whole Milk (3.25% Fat) (+26.1 mg, +7586%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

6,297 µg5248% DV

Whole Milk (3.25% Fat)

1.5 µg1% DV

Spinach (Raw) provides 6,297 µg vs 1.5 µg in Whole Milk (3.25% Fat) (+6,296 µg, +426527%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

2,530 µg632% DV

Whole Milk (3.25% Fat)

25 µg6% DV

Spinach (Raw) provides 2,530 µg vs 25 µg in Whole Milk (3.25% Fat) (+2,505 µg, +10184%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

1.0 mg85% DV

Whole Milk (3.25% Fat)

0.23 mg19% DV

Spinach (Raw) provides 1.0 mg vs 0.23 mg in Whole Milk (3.25% Fat) (+0.79 mg, +349%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

2.5 mg190% DV

Whole Milk (3.25% Fat)

0.83 mg64% DV

Spinach (Raw) provides 2.5 mg vs 0.83 mg in Whole Milk (3.25% Fat) (+1.6 mg, +196%).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

9.4 mg59% DV

Whole Milk (3.25% Fat)

0.44 mg3% DV

Spinach (Raw) provides 9.4 mg vs 0.44 mg in Whole Milk (3.25% Fat) (+9.0 mg, +2056%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Spinach (Raw)

0.85 mg17% DV

Whole Milk (3.25% Fat)

1.8 mg37% DV

Whole Milk (3.25% Fat) provides 1.8 mg vs 0.85 mg in Spinach (Raw) (+0.99 mg, +117%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

2.5 mg150% DV

Whole Milk (3.25% Fat)

0.18 mg10% DV

Spinach (Raw) provides 2.5 mg vs 0.18 mg in Whole Milk (3.25% Fat) (+2.4 mg, +1336%).

Vitamin B12Whole Milk (3.25% Fat) higher

Spinach (Raw)

0 µg

Whole Milk (3.25% Fat)

2.2 µg92% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (2.2 µg vs 0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg45% DV

Whole Milk (3.25% Fat)

212 mg9% DV

Spinach (Raw) provides 1,030 mg vs 212 mg in Whole Milk (3.25% Fat) (+819 mg, +387%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

7,276 mg155% DV

Whole Milk (3.25% Fat)

649 mg14% DV

Spinach (Raw) provides 7,276 mg vs 649 mg in Whole Milk (3.25% Fat) (+6,627 mg, +1020%).

CalciumSpinach (Raw) higher

Spinach (Raw)

1,291 mg99% DV

Whole Milk (3.25% Fat)

556 mg43% DV

Spinach (Raw) provides 1,291 mg vs 556 mg in Whole Milk (3.25% Fat) (+735 mg, +132%).

IronSpinach (Raw) higher

Spinach (Raw)

35.3 mg196% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Spinach (Raw) provides 35.3 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+35.2 mg, +23842%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg245% DV

Whole Milk (3.25% Fat)

49.2 mg12% DV

Spinach (Raw) provides 1,030 mg vs 49.2 mg in Whole Milk (3.25% Fat) (+981 mg, +1994%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

639 mg51% DV

Whole Milk (3.25% Fat)

413 mg33% DV

Spinach (Raw) provides 639 mg vs 413 mg in Whole Milk (3.25% Fat) (+226 mg, +55%).

ZincSpinach (Raw) higher

Spinach (Raw)

6.9 mg63% DV

Whole Milk (3.25% Fat)

1.8 mg17% DV

Spinach (Raw) provides 6.9 mg vs 1.8 mg in Whole Milk (3.25% Fat) (+5.1 mg, +280%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Spinach (Raw)

0.82 g4% DV

Whole Milk (3.25% Fat)

9.2 g46% DV

Whole Milk (3.25% Fat) provides 9.2 g vs 0.82 g in Spinach (Raw) (+8.3 g, +1014%).

Spinach (Raw) vs Whole Milk (3.25% Fat)

Spinach (Raw)

Whole Milk (3.25% Fat)

Nutritional Takeaways

Comparison Summary