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  6. Fish oil vs. Spinach raw

Fish oil vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between Fish oil and Spinach raw?

  • Spinach raw is richer than Fish oil in Vitamin A RAE, Folate, Manganese, Iron, Vitamin C, Magnesium, Potassium, and Vitamin B6.
  • Fish oil's daily need coverage for Cholesterol is 255% more.
  • Fish oil has 338 times more Saturated Fat than Spinach raw. While Fish oil has 21.29g of Saturated Fat, Spinach raw has only 0.063g.
  • The amount of Cholesterol in Spinach raw is lower.

We used Fish oil, herring and Spinach, raw types in this article.

Infographic

Fish oil 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.
Fish oil
Fish oil
1
:
9
Spinach raw
Spinach raw
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Fish oil
Fish oil
0
:
11
Spinach raw
Spinach raw
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fish oil
Fish oil
1
:
4
Spinach raw
Spinach raw
Contains more Fats +25541%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 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 Fats +25541%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fish oil
Fish oil
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +565540%
Contains more Polyunsaturated fat +9357%
Contains less Saturated Fat -99.7%
Fish oil
23% 61% 17%
Saturated Fat: 21.29 g
Monounsaturated Fat: 56.564 g
Polyunsaturated fat: 15.604 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 +565540%
Contains more Polyunsaturated fat +9357%
Contains less Saturated Fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish oil Spinach raw Opinion
Net carbs 0g 1.43g Spinach raw
Protein 0g 2.86g Spinach raw
Fats 100g 0.39g Fish oil
Carbs 0g 3.63g Spinach raw
Calories 902kcal 23kcal Fish oil
Fructose 0.15g Spinach raw
Sugar 0.42g Fish oil
Fiber 0g 2.2g Spinach raw
Calcium 0mg 99mg Spinach raw
Iron 0mg 2.71mg Spinach raw
Magnesium 0mg 79mg Spinach raw
Phosphorus 0mg 49mg Spinach raw
Potassium 0mg 558mg Spinach raw
Sodium 0mg 79mg Fish oil
Zinc 0mg 0.53mg Spinach raw
Copper 0mg 0.13mg Spinach raw
Manganese 0mg 0.897mg Spinach raw
Selenium 0µg 1µg Spinach raw
Vitamin A 0IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0mg 0.078mg Spinach raw
Vitamin B2 0mg 0.189mg Spinach raw
Vitamin B3 0mg 0.724mg Spinach raw
Vitamin B5 0mg 0.065mg Spinach raw
Vitamin B6 0mg 0.195mg Spinach raw
Folate 0µg 194µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Cholesterol 766mg 0mg Spinach raw
Saturated Fat 21.29g 0.063g Spinach raw
Omega-3 - DHA 4.206g 0g Fish oil
Omega-3 - EPA 6.273g 0g Fish oil
Omega-3 - DPA 0.619g 0g Fish oil
Monounsaturated Fat 56.564g 0.01g Fish oil
Polyunsaturated fat 15.604g 0.165g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish oil 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
0%
Fish oil
181%
Spinach raw
Minerals Daily Need Coverage Score
0%
Fish oil
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 766mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 21.227g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $4.8)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 79mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 32)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.