Detailed Comparison Between Whole Milk and Spinach
Water Content:
Spinach contains 91.4 grams of water per 100 grams, whereas whole milk contains 88.1 grams of water per 100 grams.
Energy:
Spinach provides 23 kilocalories (97 kilojoules) per 100 grams, while whole milk provides 61 kilocalories per 100 grams.
Protein:
Spinach has 2.86 grams of protein per 100 grams, compared to 3.27 grams of protein per 100 grams in whole milk.
Total Lipid (Fat):
Spinach contains 0.39 grams of total fat per 100 grams, whereas whole milk contains 3.2 grams of total fat per 100 grams.
Ash:
Spinach has 1.72 grams of ash per 100 grams, while whole milk has 0.8 grams of ash per 100 grams.
Carbohydrates:
Spinach contains 3.63 grams of carbohydrates per 100 grams, including 2.2 grams of dietary fiber and 0.42 grams of total sugars.
Whole milk contains 4.63 grams of carbohydrates per 100 grams, with 4.81 grams of total sugars, primarily lactose.
Micronutrients
Calcium:
Spinach provides 99 milligrams of calcium per 100 grams, while whole milk provides 123 milligrams per 100 grams.
Iron:
Spinach contains 2.71 milligrams of iron per 100 grams, whereas whole milk has 0 milligrams of iron.
Magnesium:
Spinach offers 79 milligrams of magnesium per 100 grams, compared to 11.9 milligrams in whole milk.
Phosphorus:
Spinach contains 49 milligrams of phosphorus per 100 grams, while whole milk contains 101 milligrams per 100 grams.
Potassium:
Spinach provides 558 milligrams of potassium per 100 grams, compared to 150 milligrams in whole milk.
Sodium:
Spinach has 79 milligrams of sodium per 100 grams, whereas whole milk has 38 milligrams per 100 grams.
Zinc:
Spinach contains 0.53 milligrams of zinc per 100 grams, while whole milk contains 0.42 milligrams per 100 grams.
Copper:
Spinach provides 0.13 milligrams of copper per 100 grams, compared to 0.001 milligrams in whole milk.
Manganese:
Spinach has 0.897 milligrams of manganese per 100 grams, while whole milk contains 0 milligrams.
Selenium:
Spinach provides 1 microgram of selenium per 100 grams, compared to 1.9 micrograms in whole milk.
Iodine:
Spinach data does not list iodine, whereas whole milk contains 37.9 micrograms of iodine per 100 grams.
Vitamins
Vitamin C:
Spinach contains 28.1 milligrams of vitamin C per 100 grams, while whole milk has 0 milligrams.
Thiamin (Vitamin B1):
Spinach provides 0.078 milligrams of thiamin per 100 grams, compared to 0.056 milligrams in whole milk.
Riboflavin (Vitamin B2):
Spinach contains 0.189 milligrams of riboflavin per 100 grams, while whole milk has 0.138 milligrams.
Niacin (Vitamin B3):
Spinach provides 0.724 milligrams of niacin per 100 grams, compared to 0.105 milligrams in whole milk.
Pantothenic Acid (Vitamin B5):
Spinach contains 0.065 milligrams of pantothenic acid per 100 grams, whereas whole milk contains 0.362 milligrams.
Vitamin B6:
Spinach has 0.195 milligrams of vitamin B6 per 100 grams, while whole milk has 0.061 milligrams.
Folate:
Spinach provides 194 micrograms of folate per 100 grams, whereas whole milk has 0 micrograms.
Choline:
Spinach contains 19.3 milligrams of choline per 100 grams, while whole milk provides 17.8 milligrams.
Vitamin B12:
Spinach has 0 micrograms of vitamin B12 per 100 grams, compared to 0.54 micrograms in whole milk.
Vitamin A:
Spinach provides 469 micrograms RAE (9380 IU) of vitamin A per 100 grams, while whole milk provides 32 micrograms RAE.
Vitamin E:
Spinach contains 2.03 milligrams of vitamin E per 100 grams, whereas whole milk contains 0.05 milligrams.
Vitamin D:
Spinach has 0 micrograms (0 IU) of vitamin D per 100 grams, while whole milk contains 0.96 micrograms (38.4 IU).
Vitamin K:
Spinach contains 483 micrograms of vitamin K per 100 grams, while the vitamin K content in whole milk is not listed.
Carotenoids and Antioxidants
Beta-carotene:
Spinach provides 5630 micrograms of beta-carotene per 100 grams, compared to 7 micrograms in whole milk.
Lutein + Zeaxanthin:
Spinach contains 12200 micrograms of lutein + zeaxanthin per 100 grams, while whole milk contains 5 micrograms.
Lycopene:
Both spinach and whole milk contain 0 micrograms of lycopene.
Summary
Spinach is richer in most vitamins and minerals, including vitamin A, vitamin C, vitamin K, folate, magnesium, and potassium. It is low in fat and provides dietary fiber.
Whole milk offers more calcium and vitamin B12, along with significant amounts of vitamin D, and contains higher amounts of fat and protein. It has lactose as its primary carbohydrate.
Spinach is a better source of antioxidants like beta-carotene and lutein + zeaxanthin, which are beneficial for eye health.
Whole milk provides more energy (calories) per 100 grams, primarily from its fat content, making it more calorie-dense than spinach.
Read about Health benefits of Milk -https://www.swachhorganicfarms.com/post/health-benefits-of-milk
We sell Milk procured directly from our own Farm. Our Raw Organic Milk has no adulteration, no preservatives. Swachh Organic Farms has Free Daily Milk Delivery system in Hyderabad, Telangana. Pure Cow Milk and Buffalo Milk are our main products. We always ensure that Good Quality standards are maintained in Milk production and Milk Supply chain. At our dairy farm in Hyderabad, we pride ourselves on delivering the highest quality milk to our customers. Our pure milk is sourced from cows and buffaloes that are fed nutritious fodder, ensuring they produce the best raw milk. We offer organic milk that is free from water dilution, milk powder, growth hormone injections, and antibiotics. Our commitment to hygiene in milk production guarantees a clean and safe product. Choose our organic milk for a wholesome and natural dairy experience.
To Buy Pure Fresh Cow Milk in Hyderabad visit - https://www.swachhorganicfarms.com/product-page/buy-a2-cow-milk-hyderabad
To Buy Pure Fresh Buffalo Milk in Hyderabad visit -
To Buy Pure Fresh Organic Milk Products visit -
Nutrition Information source : USDA sources & soupersage.com
コメント