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  6. Smoked salmon vs. Spinach raw

Smoked salmon vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between smoked salmon and spinach raw

  • Smoked salmon is richer in vitamin B12, vitamin D, selenium, and vitamin B3, yet spinach raw is richer in vitamin K, vitamin A, folate, manganese, and vitamin C.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Spinach raw contains less sodium.
  • Smoked salmon has a lower glycemic index than spinach raw.

Food types used in this article are Fish, salmon, chinook, smoked and Spinach, raw.

Infographic

Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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 CopperCopper +76.9%
Contains more PhosphorusPhosphorus +234.7%
Contains more SeleniumSelenium +3140%
Contains more MagnesiumMagnesium +338.9%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +218.9%
Contains more IronIron +218.8%
Contains more ZincZinc +71%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +5176.5%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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 +551.9%
Contains more Vitamin B5Vitamin B5 +1238.5%
Contains more Vitamin B6Vitamin B6 +42.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +361.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1703.8%
Contains more Vitamin EVitamin E +50.4%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more Vitamin B2Vitamin B2 +87.1%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +9600%

All nutrients comparison - raw data values

Nutrient Smoked salmon Spinach raw DV% diff.
Vitamin K 0.1µg 482.9µg 402%
Vitamin B12 3.26µg 0µg 136%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Selenium 32.4µg 1µg 57%
Vitamin A 26µg 469µg 49%
Folate 2µg 194µg 48%
Manganese 0.017mg 0.897mg 38%
Protein 18.28g 2.86g 31%
Vitamin C 0mg 28.1mg 31%
Sodium 672mg 79mg 26%
Vitamin B3 4.72mg 0.724mg 25%
Iron 0.85mg 2.71mg 23%
Phosphorus 164mg 49mg 16%
Vitamin B5 0.87mg 0.065mg 16%
Magnesium 18mg 79mg 15%
Choline 89mg 19.3mg 13%
Potassium 175mg 558mg 11%
Copper 0.23mg 0.13mg 11%
Fiber 0g 2.2g 9%
Calcium 11mg 99mg 9%
Cholesterol 23mg 0mg 8%
Vitamin B2 0.101mg 0.189mg 7%
Vitamin B6 0.278mg 0.195mg 6%
Polyunsaturated fat 0.995g 0.165g 6%
Fats 4.32g 0.39g 6%
Monounsaturated fat 2.023g 0.01g 5%
Calories 117kcal 23kcal 5%
Vitamin B1 0.023mg 0.078mg 5%
Vitamin E 1.35mg 2.03mg 5%
Saturated fat 0.929g 0.063g 4%
Zinc 0.31mg 0.53mg 2%
Carbs 0g 3.63g 1%
Net carbs 0g 1.43g N/A
Sugar 0g 0.42g N/A
Tryptophan 0.205mg 0.039mg 0%
Threonine 0.801mg 0.122mg 0%
Isoleucine 0.842mg 0.147mg 0%
Leucine 1.486mg 0.223mg 0%
Lysine 1.679mg 0.174mg 0%
Methionine 0.541mg 0.053mg 0%
Phenylalanine 0.714mg 0.129mg 0%
Valine 0.942mg 0.161mg 0%
Histidine 0.538mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 +539.2%
Contains more FatsFats +1007.7%
Contains more OtherOther +214%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 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 +20130%
Contains more Poly. FatPolyunsaturated fat +503%
Contains less Sat. FatSaturated fat -93.2%

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.