Skim Milk vs. Spinach
Nutrition comparison of Skim Milk and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and spinach:
- Both spinach and skim milk are high in calcium.
- Spinach has 11.1 times less sugar than skim milk.
- Spinach has more niacin, Vitamin B6 and folate, however, skim milk 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and skim milk contain similar amounts of calories - spinach has 23 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is heavier in carbs, lighter in fat and similar to spinach for protein. Skim milk has a macronutrient ratio of 39:58:3 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Spinach | |
|---|---|---|
| Protein | 39% | 39% |
| Carbohydrates | 58% | 49% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and skim milk are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than skim milk - spinach has 2.2g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Spinach has 11.1 times less sugar than skim milk - spinach has 0.42g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Spinach and skim milk contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both spinach and skim milk are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and spinach are low in cholesterol - skim milk has 2mg 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 more Vitamin C than skim milk - spinach has 28.1mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 669% more Vitamin A than skim milk - spinach has 469ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than spinach - skim milk has 47iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 202 times more Vitamin E than skim milk - spinach has 2mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than skim milk - spinach has 482.9ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Spinach has more niacin, Vitamin B6 and folate, however, skim milk contains more pantothenic acid and Vitamin B12. Both skim milk and spinach contain significant amounts of thiamin and riboflavin.
| Skim Milk | Spinach | |
|---|---|---|
| Thiamin | 0.045 MG | 0.078 MG |
| Riboflavin | 0.182 MG | 0.189 MG |
| Niacin | 0.094 MG | 0.724 MG |
| Pantothenic acid | 0.357 MG | 0.065 MG |
| Vitamin B6 | 0.037 MG | 0.195 MG |
| Folate | 5 UG | 194 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Both spinach and skim milk are high in calcium. Skim milk has 23% more calcium than spinach - spinach has 99mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Spinach is a great source of iron and it has 89 times more iron than skim milk - spinach has 2.7mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Spinach is an excellent source of potassium and it has 258% more potassium than skim milk - spinach has 558mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.138 G |
| Total | 0.001 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both skim milk and spinach contain small amounts of linoleic acid.
| Skim Milk | Spinach | |
|---|---|---|
| linoleic acid | 0.002 G | 0.026 G |
| Total | 0.002 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 Skim Milk or Spinach .
Skim Milk 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 skim milk contain more calories in 100 grams?Spinach and skim milk contain similar amounts of calories - spinach has 23 calories in 100g and skim milk has 34 calories.
Is spinach or skim milk better for protein?
Spinach and skim milk contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and skim milk has 3.4g of protein.
Does spinach or skim milk have more carbohydrates?
By weight, both spinach and skim milk are low in carbohydrates - spinach has 3.6g of carbs for 100g and skim milk has 5g of carbohydrates.
Does spinach or skim milk contain more calcium?
Both spinach and skim milk are high in calcium. Skim milk has 20% more calcium than spinach - spinach has 99mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does spinach or skim milk contain more potassium?
Spinach is a rich source of potassium and it has 260% more potassium than skim milk - spinach has 558mg of potassium in 100 grams and skim milk has 156mg of potassium.