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  6. Haddock vs. Spinach raw

Haddock vs. Spinach raw — In-Depth Nutrition Comparison

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Differences between haddock and spinach raw

  • Haddock has more vitamin B12, selenium, and phosphorus, while spinach raw has more vitamin K, vitamin A, folate, manganese, iron, and vitamin C.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • The amount of cholesterol in spinach raw is lower.
  • Haddock has a lower glycemic index. The glycemic index of haddock is 0, while the glycemic index of spinach raw is 32.

The food types used in this comparison are Fish, haddock, cooked, dry heat and Spinach, raw.

Infographic

Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
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 +467.3%
Contains more SeleniumSelenium +3070%
Contains more MagnesiumMagnesium +203.8%
Contains more CalciumCalcium +607.1%
Contains more PotassiumPotassium +59%
Contains more IronIron +1190.5%
Contains more CopperCopper +400%
Contains more ZincZinc +32.5%
Contains less SodiumSodium -69.7%
Contains more ManganeseManganese +6800%

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
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 B3Vitamin B3 +468.9%
Contains more Vitamin B5Vitamin B5 +660%
Contains more Vitamin B6Vitamin B6 +67.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +312.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2133.3%
Contains more Vitamin EVitamin E +269.1%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more Vitamin B2Vitamin B2 +173.9%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +1392.3%

All nutrients comparison - raw data values

Nutrient Haddock Spinach raw DV% diff.
Vitamin K 0.1µg 482.9µg 402%
Vitamin B12 2.13µg 0µg 89%
Selenium 31.7µg 1µg 56%
Vitamin A 21µg 469µg 50%
Folate 13µg 194µg 45%
Manganese 0.013mg 0.897mg 38%
Protein 19.99g 2.86g 34%
Phosphorus 278mg 49mg 33%
Vitamin C 0mg 28.1mg 31%
Iron 0.21mg 2.71mg 31%
Cholesterol 66mg 0mg 22%
Vitamin B3 4.119mg 0.724mg 21%
Magnesium 26mg 79mg 13%
Copper 0.026mg 0.13mg 12%
Choline 79.6mg 19.3mg 11%
Vitamin E 0.55mg 2.03mg 10%
Vitamin B6 0.327mg 0.195mg 10%
Vitamin B5 0.494mg 0.065mg 9%
Fiber 0g 2.2g 9%
Vitamin B2 0.069mg 0.189mg 9%
Calcium 14mg 99mg 9%
Sodium 261mg 79mg 8%
Potassium 351mg 558mg 6%
Vitamin B1 0.023mg 0.078mg 5%
Calories 90kcal 23kcal 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Zinc 0.4mg 0.53mg 1%
Carbs 0g 3.63g 1%
Fats 0.55g 0.39g 0%
Net carbs 0g 1.43g N/A
Sugar 0g 0.42g N/A
Trans fat 0.005g 0g N/A
Saturated fat 0.111g 0.063g 0%
Monounsaturated fat 0.074g 0.01g 0%
Polyunsaturated fat 0.204g 0.165g 0%
Tryptophan 0.26mg 0.039mg 0%
Threonine 1.015mg 0.122mg 0%
Isoleucine 1.067mg 0.147mg 0%
Leucine 1.882mg 0.223mg 0%
Lysine 2.126mg 0.174mg 0%
Methionine 0.686mg 0.053mg 0%
Phenylalanine 0.904mg 0.129mg 0%
Valine 1.193mg 0.161mg 0%
Histidine 0.682mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.051g 0g N/A
Omega-3 - DHA 0.109g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 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 +599%
Contains more FatsFats +41%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.8%
~equal in Other ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 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 +640%
Contains more Poly. FatPolyunsaturated fat +23.6%
Contains less Sat. FatSaturated fat -43.2%

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.