Catfish vs. Spinach — In-Depth Nutrition Comparison
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Summary of differences between catfish and spinach
- Catfish has more vitamin B12, phosphorus, and selenium; however, spinach is higher in vitamin K, vitamin A, iron, manganese, folate, and magnesium.
- Spinach covers your daily need for vitamin K 409% more than catfish.
- Spinach has less cholesterol.
- The glycemic index of spinach is higher.
These are the specific foods used in this comparison Fish, catfish, channel, farmed, cooked, dry heat and Spinach, cooked, boiled, drained, without salt.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PhosphorusPhosphorus | +341.1% |
| Contains more SeleniumSelenium | +560% |
| Contains more MagnesiumMagnesium | +278.3% |
| Contains more CalciumCalcium | +1411.1% |
| Contains more PotassiumPotassium | +27.3% |
| Contains more IronIron | +1175% |
| Contains more CopperCopper | +346.2% |
| Contains more ZincZinc | +31% |
| Contains less SodiumSodium | -41.2% |
| Contains more ManganeseManganese | +5094.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +420% |
| Contains more Vitamin B5Vitamin B5 | +459.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +299.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +523950% |
| Contains more Vitamin EVitamin E | +114.4% |
| Contains more Vitamin B1Vitamin B1 | +295.8% |
| Contains more Vitamin B2Vitamin B2 | +136% |
| Contains more Vitamin B6Vitamin B6 | +36.7% |
| Contains more Vitamin KVitamin K | +19644% |
| Contains more FolateFolate | +1116.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +520.9% |
| Contains more FatsFats | +2665.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +22.2% |
~equal in
Other
~1.81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +51816.7% |
| Contains more Poly. FatPolyunsaturated fat | +1142.2% |
| Contains less Sat. FatSaturated Fat | -97.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 144kcal | 23kcal |
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| Protein | 18.44g | 2.97g |
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| Fats | 7.19g | 0.26g |
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| Vitamin C | 0mg | 9.8mg |
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| Net carbs | 0g | 1.35g |
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| Carbs | 0g | 3.75g |
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| Cholesterol | 66mg | 0mg |
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| Vitamin D | 10IU | 0IU |
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| Magnesium | 23mg | 87mg |
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| Calcium | 9mg | 136mg |
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| Potassium | 366mg | 466mg |
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| Iron | 0.28mg | 3.57mg |
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| Sugar | 0g | 0.43g |
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| Fiber | 0g | 2.4g |
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| Copper | 0.039mg | 0.174mg |
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| Zinc | 0.58mg | 0.76mg |
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| Phosphorus | 247mg | 56mg |
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| Sodium | 119mg | 70mg |
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| Vitamin A | 2IU | 10481IU |
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| Vitamin A | 1µg | 524µg |
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| Vitamin E | 0.97mg | 2.08mg |
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| Vitamin D | 0.3µg | 0µg |
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| Manganese | 0.018mg | 0.935mg |
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| Selenium | 9.9µg | 1.5µg |
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| Vitamin B1 | 0.024mg | 0.095mg |
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| Vitamin B2 | 0.1mg | 0.236mg |
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| Vitamin B3 | 2.548mg | 0.49mg |
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| Vitamin B5 | 0.811mg | 0.145mg |
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| Vitamin B6 | 0.177mg | 0.242mg |
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| Vitamin B12 | 2.78µg | 0µg |
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| Vitamin K | 2.5µg | 493.6µg |
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| Folate | 12µg | 146µg |
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| Trans Fat | 0.063g | 0g |
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| Choline | 78.7mg | 19.7mg |
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| Saturated Fat | 1.586g | 0.043g |
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| Monounsaturated Fat | 3.115g | 0.006g |
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| Polyunsaturated fat | 1.354g | 0.109g |
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| Tryptophan | 0.22mg | 0.04mg |
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| Threonine | 0.833mg | 0.127mg |
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| Isoleucine | 0.82mg | 0.152mg |
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| Leucine | 1.396mg | 0.231mg |
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| Lysine | 1.677mg | 0.182mg |
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| Methionine | 0.539mg | 0.055mg |
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| Phenylalanine | 0.735mg | 0.134mg |
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| Valine | 0.894mg | 0.168mg |
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| Histidine | 0.404mg | 0.066mg |
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| Omega-3 - EPA | 0.02g | 0g |
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| Omega-3 - DHA | 0.069g | 0g |
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| Omega-3 - DPA | 0.018g | 0g |
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| Omega-6 - Eicosadienoic acid | 0.049g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
170%
Minerals Daily Need Coverage Score
27%
52%
Comparison summary
Which food is lower in Cholesterol?
Spinach is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Spinach contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 1.543g)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is lower in Sugar?
Catfish is lower in Sugar (difference - 0.43g)
Which food is lower in glycemic index?
Catfish is lower in glycemic index (difference - 32)
Which food is cheaper?
Catfish is cheaper (difference - $0.2)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.