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  6. Fish soup vs. Spinach raw

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

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Differences between fish soup and spinach raw

  • Fish soup has more vitamin B12, while spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, vitamin E, and potassium.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.

The food types used in this comparison are Soup, stock, fish, home-prepared and Spinach, raw.

Infographic

Fish soup 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 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
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 +14.3%
Contains more MagnesiumMagnesium +1028.6%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +287.5%
Contains more IronIron +27000%
Contains more CopperCopper +124.1%
Contains more ZincZinc +783.3%
Contains less SodiumSodium -49.4%
Contains more ManganeseManganese +1625%
~equal in Selenium ~1µg

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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
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 B3Vitamin B3 +63.8%
Contains more Vitamin B5Vitamin B5 +406.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +28000%
Contains more Vitamin AVitamin A +23350%
Contains more Vitamin EVitamin E +1094.1%
Contains more Vitamin B1Vitamin B1 +136.4%
Contains more Vitamin B2Vitamin B2 +148.7%
Contains more Vitamin B6Vitamin B6 +427%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9600%
Contains more CholineCholine +175.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fish soup Spinach raw DV% diff.
Vitamin K 0µg 482.9µg 402%
Vitamin A 2µg 469µg 52%
Folate 2µg 194µg 48%
Manganese 0.052mg 0.897mg 37%
Iron 0.01mg 2.71mg 34%
Vitamin C 0.1mg 28.1mg 31%
Vitamin B12 0.69µg 0µg 29%
Magnesium 7mg 79mg 17%
Vitamin B6 0.037mg 0.195mg 12%
Potassium 144mg 558mg 12%
Vitamin E 0.17mg 2.03mg 12%
Calcium 3mg 99mg 10%
Vitamin B2 0.076mg 0.189mg 9%
Fiber 0g 2.2g 9%
Copper 0.058mg 0.13mg 8%
Vitamin B5 0.329mg 0.065mg 5%
Vitamin B1 0.033mg 0.078mg 4%
Zinc 0.06mg 0.53mg 4%
Sodium 156mg 79mg 3%
Vitamin B3 1.186mg 0.724mg 3%
Choline 7mg 19.3mg 2%
Phosphorus 56mg 49mg 1%
Saturated fat 0.203g 0.063g 1%
Carbs 0g 3.63g 1%
Monounsaturated fat 0.236g 0.01g 1%
Protein 2.26g 2.86g 1%
Fats 0.81g 0.39g 1%
Calories 16kcal 23kcal 0%
Net carbs 0g 1.43g N/A
Cholesterol 1mg 0mg 0%
Sugar 0g 0.42g N/A
Selenium 1µg 1µg 0%
Polyunsaturated fat 0.138g 0.165g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.035g 0g N/A
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.017g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 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 FatsFats +107.7%
Contains more ProteinProtein +26.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +421.2%
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 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 +2260%
Contains less Sat. FatSaturated fat -69%
Contains more Poly. FatPolyunsaturated fat +19.6%

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. Fish soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.