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  6. Chinook salmon vs. Spinach raw

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

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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 vitamin A, folate, manganese, vitamin C, and iron.
  • Spinach raw's daily need coverage for vitamin A is 178% more.
  • The amount of cholesterol in spinach raw is lower.
  • The glycemic index of chinook salmon is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +54.4%
Contains more PhosphorusPhosphorus +657.1%
Contains less SodiumSodium -24.1%
Contains more SeleniumSelenium +4580%
Contains more CalciumCalcium +253.6%
Contains more PotassiumPotassium +10.5%
Contains more IronIron +197.8%
Contains more CopperCopper +145.3%
Contains more ManganeseManganese +4621.1%
~equal in Zinc ~0.53mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B3Vitamin B3 +1287.4%
Contains more Vitamin B5Vitamin B5 +1230.8%
Contains more Vitamin B6Vitamin B6 +136.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +585.4%
Contains more Vitamin AVitamin A +214.8%
Contains more Vitamin B1Vitamin B1 +77.3%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more FolateFolate +454.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 1µg 83%
Vitamin B3 10.045mg 0.724mg 58%
Protein 25.72g 2.86g 46%
Phosphorus 371mg 49mg 46%
Folate 35µg 194µg 40%
Manganese 0.019mg 0.897mg 38%
Vitamin A 149µg 469µg 36%
Cholesterol 85mg 0mg 28%
Vitamin C 4.1mg 28.1mg 27%
Iron 0.91mg 2.71mg 23%
Vitamin B6 0.462mg 0.195mg 21%
Fats 13.38g 0.39g 20%
Polyunsaturated fat 2.662g 0.165g 17%
Vitamin B5 0.865mg 0.065mg 16%
Monounsaturated fat 5.742g 0.01g 14%
Saturated fat 3.214g 0.063g 14%
Vitamin E 2.03mg 14%
Calories 231kcal 23kcal 10%
Magnesium 122mg 79mg 10%
Copper 0.053mg 0.13mg 9%
Fiber 0g 2.2g 9%
Calcium 28mg 99mg 7%
Choline 19.3mg 4%
Vitamin B1 0.044mg 0.078mg 3%
Vitamin B2 0.154mg 0.189mg 3%
Potassium 505mg 558mg 2%
Sodium 60mg 79mg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 1.43g N/A
Sugar 0.42g N/A
Zinc 0.56mg 0.53mg 0%
Tryptophan 0.288mg 0.039mg 0%
Threonine 1.127mg 0.122mg 0%
Isoleucine 1.185mg 0.147mg 0%
Leucine 2.09mg 0.223mg 0%
Lysine 2.362mg 0.174mg 0%
Methionine 0.761mg 0.053mg 0%
Phenylalanine 1.004mg 0.129mg 0%
Valine 1.325mg 0.161mg 0%
Histidine 0.757mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
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 ProteinProtein +799.3%
Contains more FatsFats +3330.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.3%
~equal in Other ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +57320%
Contains more Poly. FatPolyunsaturated fat +1513.3%
Contains less Sat. FatSaturated fat -98%

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.