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  6. Fish sandwich vs. Spinach raw

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

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Important differences between Fish sandwich and Spinach raw

  • Fish sandwich has more Selenium, and Vitamin B12, however, Spinach raw has more Vitamin K, Vitamin A RAE, Folate, Vitamin C, Manganese, Iron, and Magnesium.
  • Spinach raw's daily need coverage for Vitamin K is 391% more.
  • Spinach raw is lower in Sodium.

The food varieties used in the comparison are Fast foods, fish sandwich, with tartar sauce and Spinach, raw.

Infographic

Fish sandwich 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 sandwich
Fish sandwich
2
:
8
Spinach raw
Spinach raw
Contains more Phosphorus +136.7%
Contains more Selenium +1700%
Contains more Calcium +167.6%
Contains more Iron +80.7%
Contains more Magnesium +216%
Contains more Potassium +170.9%
Contains less Sodium -86.9%
Contains more Copper +73.3%
Contains more Manganese +239.8%
Equal in Zinc - 0.53
Fish sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 57% 18% 50% 19% 79% 14% 25% 35% 99%
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 +136.7%
Contains more Selenium +1700%
Contains more Calcium +167.6%
Contains more Iron +80.7%
Contains more Magnesium +216%
Contains more Potassium +170.9%
Contains less Sodium -86.9%
Contains more Copper +73.3%
Contains more Manganese +239.8%
Equal in Zinc - 0.53

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 sandwich
Fish sandwich
5
:
7
Spinach raw
Spinach raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +169.2%
Contains more Vitamin B3 +197%
Contains more Vitamin B5 +469.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +10678.2%
Contains more Vitamin E +269.1%
Contains more Vitamin C +1461.1%
Contains more Vitamin B2 +35%
Contains more Vitamin B6 +178.6%
Contains more Folate +321.7%
Contains more Vitamin K +3450.7%
Fish sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 11% 6% 6% 53% 33% 41% 23% 17% 35% 86% 34%
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 B1 +169.2%
Contains more Vitamin B3 +197%
Contains more Vitamin B5 +469.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +10678.2%
Contains more Vitamin E +269.1%
Contains more Vitamin C +1461.1%
Contains more Vitamin B2 +35%
Contains more Vitamin B6 +178.6%
Contains more Folate +321.7%
Contains more Vitamin K +3450.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fish sandwich
Fish sandwich
4
:
1
Spinach raw
Spinach raw
Contains more Protein +259.8%
Contains more Fats +3092.3%
Contains more Carbs +635.3%
Contains more Other +23.8%
Contains more Water +88.7%
Fish sandwich
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 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 +259.8%
Contains more Fats +3092.3%
Contains more Carbs +635.3%
Contains more Other +23.8%
Contains more Water +88.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fish sandwich
Fish sandwich
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +25850%
Contains more Polyunsaturated fat +3692.1%
Contains less Saturated Fat -96.8%
Fish sandwich
18% 24% 58%
Saturated Fat: 1.949 g
Monounsaturated Fat: 2.595 g
Polyunsaturated fat: 6.257 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 +25850%
Contains more Polyunsaturated fat +3692.1%
Contains less Saturated Fat -96.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Fish sandwich
Fish sandwich
3
:
2
Spinach raw
Spinach raw
Contains more Glucose +990.9%
Contains more Fructose +880%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Galactose +∞%
Fish sandwich
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Glucose +990.9%
Contains more Fructose +880%
Contains more Maltose +∞%
Contains more Sucrose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sandwich Spinach raw Opinion
Net carbs 25.69g 1.43g Fish sandwich
Protein 10.29g 2.86g Fish sandwich
Fats 12.45g 0.39g Fish sandwich
Carbs 26.69g 3.63g Fish sandwich
Calories 257kcal 23kcal Fish sandwich
Fructose 1.47g 0.15g Fish sandwich
Sugar 3.53g 0.42g Spinach raw
Fiber 1g 2.2g Spinach raw
Calcium 37mg 99mg Spinach raw
Iron 1.5mg 2.71mg Spinach raw
Magnesium 25mg 79mg Spinach raw
Phosphorus 116mg 49mg Fish sandwich
Potassium 206mg 558mg Spinach raw
Sodium 602mg 79mg Spinach raw
Zinc 0.49mg 0.53mg Spinach raw
Copper 0.075mg 0.13mg Spinach raw
Manganese 0.264mg 0.897mg Spinach raw
Selenium 18µg 1µg Fish sandwich
Vitamin A 87IU 9377IU Spinach raw
Vitamin A RAE 6µg 469µg Spinach raw
Vitamin E 0.55mg 2.03mg Spinach raw
Vitamin D 9IU 0IU Fish sandwich
Vitamin D 0.2µg 0µg Fish sandwich
Vitamin C 1.8mg 28.1mg Spinach raw
Vitamin B1 0.21mg 0.078mg Fish sandwich
Vitamin B2 0.14mg 0.189mg Spinach raw
Vitamin B3 2.15mg 0.724mg Fish sandwich
Vitamin B5 0.37mg 0.065mg Fish sandwich
Vitamin B6 0.07mg 0.195mg Spinach raw
Folate 46µg 194µg Spinach raw
Vitamin B12 0.68µg 0µg Fish sandwich
Vitamin K 13.6µg 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 35mg 0mg Spinach raw
Trans Fat 0.08g 0g Spinach raw
Saturated Fat 1.949g 0.063g Spinach raw
Omega-3 - DHA 0.064g 0g Fish sandwich
Omega-3 - EPA 0.029g 0g Fish sandwich
Omega-3 - DPA 0.003g 0g Fish sandwich
Monounsaturated Fat 2.595g 0.01g Fish sandwich
Polyunsaturated fat 6.257g 0.165g Fish sandwich
Omega-6 - Eicosadienoic acid 0.005g Fish sandwich
Omega-6 - Linoleic acid 5.561g Fish sandwich
Omega-6 - Gamma-linoleic acid 0.023g Fish sandwich
Omega-3 - ALA 0.489g Fish sandwich
Omega-3 - Eicosatrienoic acid 0.001g Fish sandwich
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Fish sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sandwich 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
29%
Fish sandwich
181%
Spinach raw
Minerals Daily Need Coverage Score
40%
Fish sandwich
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 3.11g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 523mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 1.886g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $0.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.