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  6. Skipjack tuna vs. Spinach raw

Skipjack tuna vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between skipjack tuna and spinach raw?

  • Skipjack tuna is higher in vitamin B3, vitamin B12, selenium, vitamin B6, and phosphorus, yet spinach raw is higher in vitamin A, folate, manganese, and vitamin C.
  • Spinach raw's daily need coverage for vitamin A is 186% more.
  • The amount of cholesterol in spinach raw is lower.
  • The glycemic index of skipjack tuna is lower.

We used Fish, tuna, skipjack, fresh, cooked, dry heat and Spinach, raw types in this article.

Infographic

Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
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 ZincZinc +98.1%
Contains more PhosphorusPhosphorus +481.6%
Contains less SodiumSodium -40.5%
Contains more SeleniumSelenium +4580%
Contains more MagnesiumMagnesium +79.5%
Contains more CalciumCalcium +167.6%
Contains more IronIron +69.4%
Contains more CopperCopper +18.2%
Contains more ManganeseManganese +4621.1%
~equal in Potassium ~558mg

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
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 +2490.6%
Contains more Vitamin B5Vitamin B5 +646.2%
Contains more Vitamin B6Vitamin B6 +403.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2710%
Contains more Vitamin AVitamin A +2505.6%
Contains more Vitamin B1Vitamin B1 +105.3%
Contains more Vitamin B2Vitamin B2 +54.9%
Contains more FolateFolate +1840%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Skipjack tuna Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin B3 18.756mg 0.724mg 113%
Vitamin B12 2.19µg 0µg 91%
Selenium 46.8µg 1µg 83%
Vitamin B6 0.981mg 0.195mg 60%
Protein 28.21g 2.86g 51%
Vitamin A 18µg 469µg 50%
Folate 10µg 194µg 46%
Manganese 0.019mg 0.897mg 38%
Phosphorus 285mg 49mg 34%
Vitamin C 1mg 28.1mg 30%
Cholesterol 60mg 0mg 20%
Iron 1.6mg 2.71mg 14%
Vitamin E 2.03mg 14%
Fiber 0g 2.2g 9%
Magnesium 44mg 79mg 8%
Vitamin B5 0.485mg 0.065mg 8%
Calcium 37mg 99mg 6%
Vitamin B2 0.122mg 0.189mg 5%
Calories 132kcal 23kcal 5%
Zinc 1.05mg 0.53mg 5%
Choline 19.3mg 4%
Vitamin B1 0.038mg 0.078mg 3%
Copper 0.11mg 0.13mg 2%
Saturated fat 0.42g 0.063g 2%
Polyunsaturated fat 0.403g 0.165g 2%
Sodium 47mg 79mg 1%
Potassium 522mg 558mg 1%
Carbs 0g 3.63g 1%
Fats 1.29g 0.39g 1%
Monounsaturated fat 0.243g 0.01g 1%
Net carbs 0g 1.43g N/A
Sugar 0.42g N/A
Tryptophan 0.316mg 0.039mg 0%
Threonine 1.237mg 0.122mg 0%
Isoleucine 1.3mg 0.147mg 0%
Leucine 2.293mg 0.223mg 0%
Lysine 2.59mg 0.174mg 0%
Methionine 0.835mg 0.053mg 0%
Phenylalanine 1.101mg 0.129mg 0%
Valine 1.453mg 0.161mg 0%
Histidine 0.83mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.091g 0g N/A
Omega-3 - DHA 0.237g 0g N/A
Omega-3 - DPA 0.017g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 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 +886.4%
Contains more FatsFats +230.8%
Contains more OtherOther +377.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +46.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 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 +2330%
Contains more Poly. FatPolyunsaturated fat +144.2%
Contains less Sat. FatSaturated fat -85%

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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.