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  6. Pacific saury raw vs. Spinach raw

Pacific saury raw vs. Spinach raw — In-Depth Nutrition Comparison

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How are Pacific saury raw and Spinach raw different?

  • Pacific saury raw is higher in Vitamin B12, Phosphorus, Selenium, and Vitamin D, however, Spinach raw is richer in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, and Vitamin C.
  • Daily need coverage for Vitamin K from Spinach raw is 402% higher.

Fish, pike, northern, raw and Spinach, raw are the varieties used in this article.

Infographic

Pacific saury raw 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.
Pacific saury raw
Pacific saury raw
4
:
6
Spinach raw
Spinach raw
Contains more Phosphorus +349%
Contains less Sodium -50.6%
Contains more Zinc +26.4%
Contains more Selenium +1160%
Contains more Calcium +73.7%
Contains more Iron +392.7%
Contains more Magnesium +154.8%
Contains more Potassium +115.4%
Contains more Copper +154.9%
Contains more Manganese +273.8%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Phosphorus +349%
Contains less Sodium -50.6%
Contains more Zinc +26.4%
Contains more Selenium +1160%
Contains more Calcium +73.7%
Contains more Iron +392.7%
Contains more Magnesium +154.8%
Contains more Potassium +115.4%
Contains more Copper +154.9%
Contains more Manganese +273.8%

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.
Pacific saury raw
Pacific saury raw
4
:
8
Spinach raw
Spinach raw
Contains more Vitamin D +∞%
Contains more Vitamin B3 +217.7%
Contains more Vitamin B5 +1053.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +13295.7%
Contains more Vitamin E +915%
Contains more Vitamin C +639.5%
Contains more Vitamin B1 +34.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B6 +66.7%
Contains more Folate +1193.3%
Contains more Vitamin K +482800%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
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 D +∞%
Contains more Vitamin B3 +217.7%
Contains more Vitamin B5 +1053.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +13295.7%
Contains more Vitamin E +915%
Contains more Vitamin C +639.5%
Contains more Vitamin B1 +34.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B6 +66.7%
Contains more Folate +1193.3%
Contains more Vitamin K +482800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
2
:
3
Spinach raw
Spinach raw
Contains more Protein +573.4%
Contains more Fats +76.9%
Contains more Carbs +∞%
Contains more Water +15.8%
Contains more Other +52.2%
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 Protein +573.4%
Contains more Fats +76.9%
Contains more Carbs +∞%
Contains more Water +15.8%
Contains more Other +52.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +1470%
Contains more Polyunsaturated fat +22.4%
Contains less Saturated Fat -46.6%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 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 +1470%
Contains more Polyunsaturated fat +22.4%
Contains less Saturated Fat -46.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Spinach raw Opinion
Net carbs 0g 1.43g Spinach raw
Protein 19.26g 2.86g Pacific saury raw
Fats 0.69g 0.39g Pacific saury raw
Carbs 0g 3.63g Spinach raw
Calories 88kcal 23kcal Pacific saury raw
Fructose 0.15g Spinach raw
Sugar 0g 0.42g Pacific saury raw
Fiber 0g 2.2g Spinach raw
Calcium 57mg 99mg Spinach raw
Iron 0.55mg 2.71mg Spinach raw
Magnesium 31mg 79mg Spinach raw
Phosphorus 220mg 49mg Pacific saury raw
Potassium 259mg 558mg Spinach raw
Sodium 39mg 79mg Pacific saury raw
Zinc 0.67mg 0.53mg Pacific saury raw
Copper 0.051mg 0.13mg Spinach raw
Manganese 0.24mg 0.897mg Spinach raw
Selenium 12.6µg 1µg Pacific saury raw
Vitamin A 70IU 9377IU Spinach raw
Vitamin A RAE 21µg 469µg Spinach raw
Vitamin E 0.2mg 2.03mg Spinach raw
Vitamin D 99IU 0IU Pacific saury raw
Vitamin D 2.5µg 0µg Pacific saury raw
Vitamin C 3.8mg 28.1mg Spinach raw
Vitamin B1 0.058mg 0.078mg Spinach raw
Vitamin B2 0.063mg 0.189mg Spinach raw
Vitamin B3 2.3mg 0.724mg Pacific saury raw
Vitamin B5 0.75mg 0.065mg Pacific saury raw
Vitamin B6 0.117mg 0.195mg Spinach raw
Folate 15µg 194µg Spinach raw
Vitamin B12 2µg 0µg Pacific saury raw
Vitamin K 0.1µg 482.9µg Spinach raw
Tryptophan 0.216mg 0.039mg Pacific saury raw
Threonine 0.844mg 0.122mg Pacific saury raw
Isoleucine 0.887mg 0.147mg Pacific saury raw
Leucine 1.565mg 0.223mg Pacific saury raw
Lysine 1.768mg 0.174mg Pacific saury raw
Methionine 0.57mg 0.053mg Pacific saury raw
Phenylalanine 0.752mg 0.129mg Pacific saury raw
Valine 0.992mg 0.161mg Pacific saury raw
Histidine 0.567mg 0.064mg Pacific saury raw
Cholesterol 39mg 0mg Spinach raw
Saturated Fat 0.118g 0.063g Spinach raw
Omega-3 - DHA 0.074g 0g Pacific saury raw
Omega-3 - EPA 0.033g 0g Pacific saury raw
Omega-3 - DPA 0.014g 0g Pacific saury raw
Monounsaturated Fat 0.157g 0.01g Pacific saury raw
Polyunsaturated fat 0.202g 0.165g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw 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
42%
Pacific saury raw
181%
Spinach raw
Minerals Daily Need Coverage Score
32%
Pacific saury raw
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.055g)
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?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.2)

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.