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  6. Salmon raw vs. Spinach raw

Salmon raw vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and spinach raw

  • Salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, and vitamin B5; however, spinach raw is higher in vitamin A, folate, manganese, vitamin C, and iron.
  • Spinach raw covers your daily need for vitamin A, 187% more than salmon raw.
  • The glycemic index of spinach raw is higher.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Spinach, raw.

Infographic

Salmon raw vs Spinach raw infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 CopperCopper +92.3%
Contains more ZincZinc +20.8%
Contains more PhosphorusPhosphorus +308.2%
Contains less SodiumSodium -44.3%
Contains more SeleniumSelenium +3550%
Contains more MagnesiumMagnesium +172.4%
Contains more CalciumCalcium +725%
Contains more PotassiumPotassium +13.9%
Contains more IronIron +238.8%
Contains more ManganeseManganese +5506.3%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 +189.7%
Contains more Vitamin B2Vitamin B2 +101.1%
Contains more Vitamin B3Vitamin B3 +985.6%
Contains more Vitamin B5Vitamin B5 +2460%
Contains more Vitamin B6Vitamin B6 +319.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3808.3%
Contains more FolateFolate +676%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 1µg 65%
Vitamin A 12µg 469µg 51%
Vitamin B6 0.818mg 0.195mg 48%
Vitamin B3 7.86mg 0.724mg 45%
Folate 25µg 194µg 42%
Manganese 0.016mg 0.897mg 38%
Protein 19.84g 2.86g 34%
Vitamin B5 1.664mg 0.065mg 32%
Vitamin C 0mg 28.1mg 31%
Iron 0.8mg 2.71mg 24%
Phosphorus 200mg 49mg 22%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.165g 16%
Vitamin B2 0.38mg 0.189mg 15%
Vitamin E 2.03mg 14%
Copper 0.25mg 0.13mg 13%
Magnesium 29mg 79mg 12%
Vitamin B1 0.226mg 0.078mg 12%
Fiber 0g 2.2g 9%
Calcium 12mg 99mg 9%
Fats 6.34g 0.39g 9%
Calories 142kcal 23kcal 6%
Monounsaturated fat 2.103g 0.01g 5%
Saturated fat 0.981g 0.063g 4%
Choline 19.3mg 4%
Sodium 44mg 79mg 2%
Potassium 490mg 558mg 2%
Zinc 0.64mg 0.53mg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 1.43g N/A
Sugar 0.42g N/A
Tryptophan 0.222mg 0.039mg 0%
Threonine 0.87mg 0.122mg 0%
Isoleucine 0.914mg 0.147mg 0%
Leucine 1.613mg 0.223mg 0%
Lysine 1.822mg 0.174mg 0%
Methionine 0.587mg 0.053mg 0%
Phenylalanine 0.775mg 0.129mg 0%
Valine 1.022mg 0.161mg 0%
Histidine 0.584mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +593.7%
Contains more FatsFats +1525.6%
Contains more OtherOther +209.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +20930%
Contains more Poly. FatPolyunsaturated fat +1438.8%
Contains less Sat. FatSaturated fat -93.6%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.