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  6. Sockeye salmon vs. Spinach raw

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

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Summary of differences between sockeye salmon and spinach raw

  • Sockeye salmon has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, and phosphorus; however, spinach raw is higher in vitamin K, vitamin A, folate, and manganese.
  • Spinach raw covers your daily need for vitamin K, 402% more than sockeye salmon.
  • The glycemic index of spinach raw is higher.

These are the specific foods used in this comparison Fish, salmon, sockeye, cooked, dry heat and Spinach, raw.

Infographic

Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +522.4%
Contains more SeleniumSelenium +3450%
Contains more MagnesiumMagnesium +119.4%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +28%
Contains more IronIron +421.2%
Contains more CopperCopper +71.1%
Contains less SodiumSodium -14.1%
Contains more ManganeseManganese +6800%
~equal in Zinc ~0.53mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 B1Vitamin B1 +101.3%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin B3Vitamin B3 +1298.2%
Contains more Vitamin B5Vitamin B5 +1860%
Contains more Vitamin B6Vitamin B6 +324.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +483.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +708.6%
Contains more Vitamin EVitamin E +105.1%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +2671.4%

All nutrients comparison - raw data values

Nutrient Sockeye salmon Spinach raw DV% diff.
Vitamin K 0.1µg 482.9µg 402%
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Selenium 35.5µg 1µg 63%
Vitamin B3 10.123mg 0.724mg 59%
Vitamin B6 0.827mg 0.195mg 49%
Folate 7µg 194µg 47%
Protein 26.48g 2.86g 47%
Vitamin A 58µg 469µg 46%
Manganese 0.013mg 0.897mg 38%
Phosphorus 305mg 49mg 37%
Vitamin C 0mg 28.1mg 31%
Iron 0.52mg 2.71mg 27%
Vitamin B5 1.274mg 0.065mg 24%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 19.3mg 17%
Magnesium 36mg 79mg 10%
Calcium 11mg 99mg 9%
Fiber 0g 2.2g 9%
Polyunsaturated fat 1.327g 0.165g 8%
Fats 5.57g 0.39g 8%
Calories 156kcal 23kcal 7%
Vitamin B1 0.157mg 0.078mg 7%
Vitamin E 0.99mg 2.03mg 7%
Copper 0.076mg 0.13mg 6%
Monounsaturated fat 1.864g 0.01g 5%
Vitamin B2 0.246mg 0.189mg 4%
Potassium 436mg 558mg 4%
Saturated fat 0.969g 0.063g 4%
Sodium 92mg 79mg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 1.43g N/A
Sugar 0g 0.42g N/A
Zinc 0.55mg 0.53mg 0%
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.039mg 0%
Threonine 1.247mg 0.122mg 0%
Isoleucine 1.274mg 0.147mg 0%
Leucine 2.185mg 0.223mg 0%
Lysine 2.574mg 0.174mg 0%
Methionine 0.858mg 0.053mg 0%
Phenylalanine 1.086mg 0.129mg 0%
Valine 1.461mg 0.161mg 0%
Histidine 0.711mg 0.064mg 0%
Fructose 0g 0.15g 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +825.9%
Contains more FatsFats +1328.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.7%
Contains more OtherOther +177.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 +18540%
Contains more Poly. FatPolyunsaturated fat +704.2%
Contains less Sat. FatSaturated fat -93.5%

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.