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  6. Caviar vs. Spinach raw

Caviar vs. Spinach raw — In-Depth Nutrition Comparison

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How are caviar and spinach raw different?

  • Caviar is higher in vitamin B12, selenium, iron, choline, vitamin B5, and magnesium; however, spinach raw is richer in vitamin K and vitamin A.
  • Daily need coverage for vitamin B12 for caviar is 833% higher.
  • Caviar has a lower glycemic index (0) than spinach raw (32).

Fish, caviar, black, and red, granular and Spinach, raw are the varieties used in this article.

Infographic

Caviar 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.
Caviar
Caviar
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
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 +279.7%
Contains more CalciumCalcium +177.8%
Contains more IronIron +338.4%
Contains more ZincZinc +79.2%
Contains more PhosphorusPhosphorus +626.5%
Contains more SeleniumSelenium +6450%
Contains more PotassiumPotassium +208.3%
Contains more CopperCopper +18.2%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +1694%

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.
Caviar
Caviar
7
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% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +143.6%
Contains more Vitamin B2Vitamin B2 +228%
Contains more Vitamin B5Vitamin B5 +5284.6%
Contains more Vitamin B6Vitamin B6 +64.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2443.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +73.1%
Contains more Vitamin B3Vitamin B3 +503.3%
Contains more Vitamin KVitamin K +80383.3%
Contains more FolateFolate +288%
~equal in Vitamin E ~2.03mg

All nutrients comparison - raw data values

Nutrient Caviar Spinach raw DV% diff.
Vitamin B12 20µg 0µg 833%
Vitamin K 0.6µg 482.9µg 402%
Cholesterol 588mg 0mg 196%
Selenium 65.5µg 1µg 117%
Iron 11.88mg 2.71mg 115%
Choline 490.9mg 19.3mg 86%
Vitamin B5 3.5mg 0.065mg 69%
Sodium 1500mg 79mg 62%
Magnesium 300mg 79mg 53%
Polyunsaturated fat 7.405g 0.165g 48%
Phosphorus 356mg 49mg 44%
Protein 24.6g 2.86g 43%
Manganese 0.05mg 0.897mg 37%
Folate 50µg 194µg 36%
Vitamin B2 0.62mg 0.189mg 33%
Vitamin C 0mg 28.1mg 31%
Fats 17.9g 0.39g 27%
Vitamin A 271µg 469µg 22%
Saturated fat 4.06g 0.063g 18%
Calcium 275mg 99mg 18%
Vitamin D 2.9µg 0µg 15%
Vitamin D 117IU 0IU 15%
Monounsaturated fat 4.631g 0.01g 12%
Calories 264kcal 23kcal 12%
Potassium 181mg 558mg 11%
Vitamin B6 0.32mg 0.195mg 10%
Vitamin B1 0.19mg 0.078mg 9%
Fiber 0g 2.2g 9%
Vitamin B3 0.12mg 0.724mg 4%
Zinc 0.95mg 0.53mg 4%
Copper 0.11mg 0.13mg 2%
Vitamin E 1.89mg 2.03mg 1%
Carbs 4g 3.63g 0%
Net carbs 4g 1.43g N/A
Sugar 0g 0.42g N/A
Tryptophan 0.323mg 0.039mg 0%
Threonine 1.263mg 0.122mg 0%
Isoleucine 1.035mg 0.147mg 0%
Leucine 2.133mg 0.223mg 0%
Lysine 1.834mg 0.174mg 0%
Methionine 0.646mg 0.053mg 0%
Phenylalanine 1.071mg 0.129mg 0%
Valine 1.263mg 0.161mg 0%
Histidine 0.649mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 2.741g 0g N/A
Omega-3 - DHA 3.8g 0g N/A
Omega-3 - DPA 0.229g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
Caviar
4
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 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 +760.1%
Contains more FatsFats +4489.7%
Contains more OtherOther +248.8%
Contains more WaterWater +92.4%
~equal in Carbs ~3.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 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 +46210%
Contains more Poly. FatPolyunsaturated fat +4387.9%
Contains less Sat. FatSaturated fat -98.4%

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.