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  6. Sardines vs. Spinach raw

Sardines vs. Spinach raw — In-Depth Nutrition Comparison

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A recap on differences between sardines and spinach raw

  • Sardines are higher in vitamin B12, selenium, phosphorus, and vitamin D, yet spinach raw is higher in vitamin K, vitamin A, folate, manganese, and vitamin C.
  • Spinach raw covers your daily vitamin K needs 400% more than sardines.
  • The amount of cholesterol in spinach raw is lower.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Spinach, raw.

Infographic

Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 CalciumCalcium +285.9%
Contains more CopperCopper +43.1%
Contains more ZincZinc +147.2%
Contains more PhosphorusPhosphorus +900%
Contains more SeleniumSelenium +5170%
Contains more MagnesiumMagnesium +102.6%
Contains more PotassiumPotassium +40.6%
Contains less SodiumSodium -74.3%
Contains more ManganeseManganese +730.6%
~equal in Iron ~2.71mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 B2Vitamin B2 +20.1%
Contains more Vitamin B3Vitamin B3 +624.4%
Contains more Vitamin B5Vitamin B5 +887.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +288.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1365.6%
Contains more Vitamin B6Vitamin B6 +16.8%
Contains more Vitamin KVitamin K +18473.1%
Contains more FolateFolate +1840%
~equal in Vitamin E ~2.03mg
~equal in Vitamin B1 ~0.078mg

All nutrients comparison - raw data values

Nutrient Sardines Spinach raw DV% diff.
Vitamin K 2.6µg 482.9µg 400%
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 1µg 94%
Phosphorus 490mg 49mg 63%
Vitamin A 32µg 469µg 49%
Cholesterol 142mg 0mg 47%
Folate 10µg 194µg 46%
Protein 24.62g 2.86g 44%
Manganese 0.108mg 0.897mg 34%
Polyunsaturated fat 5.148g 0.165g 33%
Vitamin C 0mg 28.1mg 31%
Calcium 382mg 99mg 28%
Vitamin B3 5.245mg 0.724mg 28%
Vitamin D 4.8µg 0µg 24%
Vitamin D 193IU 0IU 24%
Fats 11.45g 0.39g 17%
Vitamin B5 0.642mg 0.065mg 12%
Choline 75mg 19.3mg 10%
Monounsaturated fat 3.869g 0.01g 10%
Sodium 307mg 79mg 10%
Magnesium 39mg 79mg 10%
Fiber 0g 2.2g 9%
Calories 208kcal 23kcal 9%
Zinc 1.31mg 0.53mg 7%
Saturated fat 1.528g 0.063g 7%
Copper 0.186mg 0.13mg 6%
Potassium 397mg 558mg 5%
Vitamin B2 0.227mg 0.189mg 3%
Iron 2.92mg 2.71mg 3%
Vitamin B6 0.167mg 0.195mg 2%
Carbs 0g 3.63g 1%
Net carbs 0g 1.43g N/A
Sugar 0g 0.42g N/A
Vitamin E 2.04mg 2.03mg 0%
Vitamin B1 0.08mg 0.078mg 0%
Tryptophan 0.276mg 0.039mg 0%
Threonine 1.079mg 0.122mg 0%
Isoleucine 1.134mg 0.147mg 0%
Leucine 2.001mg 0.223mg 0%
Lysine 2.26mg 0.174mg 0%
Methionine 0.729mg 0.053mg 0%
Phenylalanine 0.961mg 0.129mg 0%
Valine 1.268mg 0.161mg 0%
Histidine 0.725mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +760.8%
Contains more FatsFats +2835.9%
Contains more OtherOther +151.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +53.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 +38590%
Contains more Poly. FatPolyunsaturated fat +3020%
Contains less Sat. FatSaturated fat -95.9%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.