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  6. Sea bass vs. Spinach raw

Sea bass vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on differences between sea bass and spinach raw

  • Sea bass is higher in vitamin B12, selenium, phosphorus, and vitamin B5, yet spinach raw is higher in vitamin A, folate, manganese, vitamin C, and iron.
  • Spinach raw covers your daily vitamin A needs 185% more than sea bass.
  • The amount of cholesterol in spinach raw is lower.
  • The glycemic index of sea bass is lower.

Food varieties used in this article are Fish, bass, striped, cooked, dry heat and Spinach, raw.

Infographic

Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 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 PhosphorusPhosphorus +418.4%
Contains more SeleniumSelenium +4580%
Contains more MagnesiumMagnesium +54.9%
Contains more CalciumCalcium +421.1%
Contains more PotassiumPotassium +70.1%
Contains more IronIron +150.9%
Contains more CopperCopper +225%
Contains less SodiumSodium -10.2%
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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 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 B1Vitamin B1 +47.4%
Contains more Vitamin B3Vitamin B3 +253.3%
Contains more Vitamin B5Vitamin B5 +1230.8%
Contains more Vitamin B6Vitamin B6 +77.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1412.9%
Contains more Vitamin B2Vitamin B2 +410.8%
Contains more FolateFolate +1840%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sea bass Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin B12 4.41µg 0µg 184%
Selenium 46.8µg 1µg 83%
Vitamin A 31µg 469µg 49%
Folate 10µg 194µg 46%
Protein 22.73g 2.86g 40%
Manganese 0.019mg 0.897mg 38%
Cholesterol 103mg 0mg 34%
Vitamin C 0mg 28.1mg 31%
Phosphorus 254mg 49mg 29%
Iron 1.08mg 2.71mg 20%
Vitamin B5 0.865mg 0.065mg 16%
Vitamin E 2.03mg 14%
Vitamin B2 0.037mg 0.189mg 12%
Vitamin B6 0.346mg 0.195mg 12%
Vitamin B3 2.558mg 0.724mg 11%
Copper 0.04mg 0.13mg 10%
Fiber 0g 2.2g 9%
Calcium 19mg 99mg 8%
Potassium 328mg 558mg 7%
Magnesium 51mg 79mg 7%
Polyunsaturated fat 1.005g 0.165g 6%
Calories 124kcal 23kcal 5%
Choline 19.3mg 4%
Fats 2.99g 0.39g 4%
Vitamin B1 0.115mg 0.078mg 3%
Saturated fat 0.65g 0.063g 3%
Monounsaturated fat 0.846g 0.01g 2%
Carbs 0g 3.63g 1%
Net carbs 0g 1.43g N/A
Sugar 0.42g N/A
Zinc 0.51mg 0.53mg 0%
Sodium 88mg 79mg 0%
Tryptophan 0.255mg 0.039mg 0%
Threonine 0.997mg 0.122mg 0%
Isoleucine 1.047mg 0.147mg 0%
Leucine 1.848mg 0.223mg 0%
Lysine 2.088mg 0.174mg 0%
Methionine 0.673mg 0.053mg 0%
Phenylalanine 0.887mg 0.129mg 0%
Valine 1.171mg 0.161mg 0%
Histidine 0.669mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.75g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 +694.8%
Contains more FatsFats +666.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.6%
Contains more OtherOther +87%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 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 +8360%
Contains more Poly. FatPolyunsaturated fat +509.1%
Contains less Sat. FatSaturated fat -90.3%

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.