Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Chinook salmon
  5. Compare
  6. Chinook salmon vs. Spinach raw

Chinook salmon vs. Spinach raw — In-Depth Nutrition Comparison

Compare

What are the differences between Chinook salmon and Spinach raw?

  • Chinook salmon is higher in Vitamin B12, Selenium, Vitamin B3, and Phosphorus, yet Spinach raw is higher in Folate, Manganese, Vitamin A RAE, Vitamin C, and Iron.
  • Chinook salmon's daily need coverage for Vitamin B12 is 120% more.

We used Fish, salmon, chinook, cooked, dry heat and Spinach, raw types in this article.

Infographic

Chinook salmon vs Spinach raw infographic
Infographic link

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.
Chinook salmon
Chinook salmon
5
:
5
Spinach raw
Spinach raw
Contains more Magnesium +54.4%
Contains more Phosphorus +657.1%
Contains less Sodium -24.1%
Contains more Selenium +4580%
Contains more Calcium +253.6%
Contains more Iron +197.8%
Contains more Potassium +10.5%
Contains more Copper +145.3%
Contains more Manganese +4621.1%
Equal in Zinc - 0.53
Chinook salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Magnesium +54.4%
Contains more Phosphorus +657.1%
Contains less Sodium -24.1%
Contains more Selenium +4580%
Contains more Calcium +253.6%
Contains more Iron +197.8%
Contains more Potassium +10.5%
Contains more Copper +145.3%
Contains more Manganese +4621.1%
Equal in Zinc - 0.53

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.
Chinook salmon
Chinook salmon
4
:
8
Spinach raw
Spinach raw
Contains more Vitamin B3 +1287.4%
Contains more Vitamin B5 +1230.8%
Contains more Vitamin B6 +136.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1790.5%
Contains more Vitamin C +585.4%
Contains more Vitamin B1 +77.3%
Contains more Vitamin B2 +22.7%
Contains more Folate +454.3%
Chinook salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B3 +1287.4%
Contains more Vitamin B5 +1230.8%
Contains more Vitamin B6 +136.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1790.5%
Contains more Vitamin C +585.4%
Contains more Vitamin B1 +77.3%
Contains more Vitamin B2 +22.7%
Contains more Folate +454.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinook salmon
Chinook salmon
2
:
3
Spinach raw
Spinach raw
Contains more Protein +799.3%
Contains more Fats +3330.8%
Contains more Carbs +∞%
Contains more Water +39.3%
Equal in Other - 1.72
Chinook salmon
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +799.3%
Contains more Fats +3330.8%
Contains more Carbs +∞%
Contains more Water +39.3%
Equal in Other - 1.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinook salmon
Chinook salmon
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +57320%
Contains more Polyunsaturated fat +1513.3%
Contains less Saturated Fat -98%
Chinook salmon
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +57320%
Contains more Polyunsaturated fat +1513.3%
Contains less Saturated Fat -98%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinook salmon Spinach raw
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chinook salmon Spinach raw Opinion
Net carbs 0g 1.43g Spinach raw
Protein 25.72g 2.86g Chinook salmon
Fats 13.38g 0.39g Chinook salmon
Carbs 0g 3.63g Spinach raw
Calories 231kcal 23kcal Chinook salmon
Fructose 0.15g Spinach raw
Sugar 0.42g Chinook salmon
Fiber 0g 2.2g Spinach raw
Calcium 28mg 99mg Spinach raw
Iron 0.91mg 2.71mg Spinach raw
Magnesium 122mg 79mg Chinook salmon
Phosphorus 371mg 49mg Chinook salmon
Potassium 505mg 558mg Spinach raw
Sodium 60mg 79mg Chinook salmon
Zinc 0.56mg 0.53mg Chinook salmon
Copper 0.053mg 0.13mg Spinach raw
Manganese 0.019mg 0.897mg Spinach raw
Selenium 46.8µg 1µg Chinook salmon
Vitamin A 496IU 9377IU Spinach raw
Vitamin A RAE 149µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 4.1mg 28.1mg Spinach raw
Vitamin B1 0.044mg 0.078mg Spinach raw
Vitamin B2 0.154mg 0.189mg Spinach raw
Vitamin B3 10.045mg 0.724mg Chinook salmon
Vitamin B5 0.865mg 0.065mg Chinook salmon
Vitamin B6 0.462mg 0.195mg Chinook salmon
Folate 35µg 194µg Spinach raw
Vitamin B12 2.87µg 0µg Chinook salmon
Vitamin K 482.9µg Spinach raw
Tryptophan 0.288mg 0.039mg Chinook salmon
Threonine 1.127mg 0.122mg Chinook salmon
Isoleucine 1.185mg 0.147mg Chinook salmon
Leucine 2.09mg 0.223mg Chinook salmon
Lysine 2.362mg 0.174mg Chinook salmon
Methionine 0.761mg 0.053mg Chinook salmon
Phenylalanine 1.004mg 0.129mg Chinook salmon
Valine 1.325mg 0.161mg Chinook salmon
Histidine 0.757mg 0.064mg Chinook salmon
Cholesterol 85mg 0mg Spinach raw
Saturated Fat 3.214g 0.063g Spinach raw
Omega-3 - DHA 0.727g 0g Chinook salmon
Omega-3 - EPA 1.01g 0g Chinook salmon
Omega-3 - DPA 0.296g 0g Chinook salmon
Monounsaturated Fat 5.742g 0.01g Chinook salmon
Polyunsaturated fat 2.662g 0.165g Chinook salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
68%
Chinook salmon
181%
Spinach raw
Minerals Daily Need Coverage Score
63%
Chinook salmon
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 3.151g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $14.8)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.