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  6. Spinach raw vs. Pollock

Spinach raw vs. Pollock — In-Depth Nutrition Comparison

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The main differences between spinach raw and pollock

  • Spinach raw is richer in vitamin K, vitamin A, folate, manganese, vitamin C, and iron, yet pollock is richer in vitamin B12, selenium, and phosphorus.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Pollock has a lower glycemic index than spinach raw.

Food types used in this article are Spinach, raw and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Spinach raw vs Pollock 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +383.9%
Contains more CopperCopper +116.7%
Contains less SodiumSodium -81.1%
Contains more ManganeseManganese +4883.3%
Contains more PhosphorusPhosphorus +444.9%
Contains more SeleniumSelenium +4310%
~equal in Magnesium ~81mg
~equal in Zinc ~0.57mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2658.8%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +6366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin B3Vitamin B3 +445.4%
Contains more Vitamin B5Vitamin B5 +564.6%
Contains more Vitamin B6Vitamin B6 +68.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +374.6%

All nutrients comparison - raw data values

Nutrient Spinach raw Pollock DV% diff.
Vitamin K 482.9µg 0.1µg 402%
Vitamin B12 0µg 3.66µg 153%
Selenium 1µg 44.1µg 78%
Vitamin A 469µg 17µg 50%
Folate 194µg 3µg 48%
Protein 2.86g 23.48g 41%
Manganese 0.897mg 0.018mg 38%
Phosphorus 49mg 267mg 31%
Vitamin C 28.1mg 0mg 31%
Cholesterol 0mg 86mg 29%
Iron 2.71mg 0.56mg 27%
Vitamin B3 0.724mg 3.949mg 20%
Sodium 79mg 419mg 15%
Choline 19.3mg 91.6mg 13%
Vitamin E 2.03mg 0.28mg 12%
Vitamin B6 0.195mg 0.329mg 10%
Fiber 2.2g 0g 9%
Copper 0.13mg 0.06mg 8%
Vitamin B5 0.065mg 0.432mg 7%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 51IU 6%
Potassium 558mg 430mg 4%
Calories 23kcal 111kcal 4%
Polyunsaturated fat 0.165g 0.583g 3%
Vitamin B2 0.189mg 0.223mg 3%
Calcium 99mg 72mg 3%
Vitamin B1 0.078mg 0.054mg 2%
Carbs 3.63g 0g 1%
Fats 0.39g 1.18g 1%
Net carbs 1.43g 0g N/A
Magnesium 79mg 81mg 0%
Sugar 0.42g 0g N/A
Zinc 0.53mg 0.57mg 0%
Saturated fat 0.063g 0.159g 0%
Monounsaturated fat 0.01g 0.134g 0%
Tryptophan 0.039mg 0.263mg 0%
Threonine 0.122mg 1.029mg 0%
Isoleucine 0.147mg 1.082mg 0%
Leucine 0.223mg 1.908mg 0%
Lysine 0.174mg 2.157mg 0%
Methionine 0.053mg 0.696mg 0%
Phenylalanine 0.129mg 0.917mg 0%
Valine 0.161mg 1.21mg 0%
Histidine 0.064mg 0.691mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.086g N/A
Omega-3 - DHA 0g 0.423g N/A
Omega-3 - DPA 0g 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.1%
Contains more ProteinProtein +721%
Contains more FatsFats +202.6%
~equal in Other ~1.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated fat -60.4%
Contains more Mono. FatMonounsaturated fat +1240%
Contains more Poly. FatPolyunsaturated fat +253.3%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.