Spinach raw vs. Chinook salmon — In-Depth Nutrition Comparison
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What are the differences between spinach raw and chinook salmon?
- Spinach raw is higher in vitamin A, folate, manganese, vitamin C, and iron, yet chinook salmon is higher in vitamin B12, selenium, vitamin B3, and phosphorus.
- Spinach raw's daily need coverage for vitamin A is 178% more.
- Spinach raw has 47 times more manganese than chinook salmon. While spinach raw has 0.897mg of manganese, chinook salmon has only 0.019mg.
- The glycemic index of chinook salmon is lower.
We used Spinach, raw and Fish, salmon, chinook, cooked, dry heat types in this article.
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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.
| Contains more CalciumCalcium | +253.6% |
| Contains more IronIron | +197.8% |
| Contains more CopperCopper | +145.3% |
| Contains more ManganeseManganese | +4621.1% |
| Contains more MagnesiumMagnesium | +54.4% |
| Contains more PhosphorusPhosphorus | +657.1% |
| Contains less SodiumSodium | -24.1% |
| Contains more SeleniumSelenium | +4580% |
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.
| Contains more Vitamin CVitamin C | +585.4% |
| Contains more Vitamin AVitamin A | +214.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +77.3% |
| Contains more Vitamin B2Vitamin B2 | +22.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +454.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1287.4% |
| Contains more Vitamin B5Vitamin B5 | +1230.8% |
| Contains more Vitamin B6Vitamin B6 | +136.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
25.72 g
Fats:
13.38 g
Carbs:
0 g
Water:
65.6 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +39.3% |
| Contains more OtherOther | +-136.6% |
| Contains more ProteinProtein | +799.3% |
| Contains more FatsFats | +3330.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
3.214 g
Monounsaturated fat:
Mono. Fat
5.742 g
Polyunsaturated fat:
Poly. Fat
2.662 g
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +57320% |
| Contains more Poly. FatPolyunsaturated fat | +1513.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin B12 | 0µg | 2.87µg | 120% |
| Selenium | 1µg | 46.8µg | 83% |
| Vitamin B3 | 0.724mg | 10.045mg | 58% |
| Protein | 2.86g | 25.72g | 46% |
| Phosphorus | 49mg | 371mg | 46% |
| Folate | 194µg | 35µg | 40% |
| Manganese | 0.897mg | 0.019mg | 38% |
| Vitamin A | 469µg | 149µg | 36% |
| Cholesterol | 0mg | 85mg | 28% |
| Vitamin C | 28.1mg | 4.1mg | 27% |
| Iron | 2.71mg | 0.91mg | 23% |
| Vitamin B6 | 0.195mg | 0.462mg | 21% |
| Fats | 0.39g | 13.38g | 20% |
| Polyunsaturated fat | 0.165g | 2.662g | 17% |
| Vitamin B5 | 0.065mg | 0.865mg | 16% |
| Monounsaturated fat | 0.01g | 5.742g | 14% |
| Saturated fat | 0.063g | 3.214g | 14% |
| Vitamin E | 2.03mg | 14% | |
| Calories | 23kcal | 231kcal | 10% |
| Magnesium | 79mg | 122mg | 10% |
| Copper | 0.13mg | 0.053mg | 9% |
| Fiber | 2.2g | 0g | 9% |
| Calcium | 99mg | 28mg | 7% |
| Choline | 19.3mg | 4% | |
| Vitamin B1 | 0.078mg | 0.044mg | 3% |
| Vitamin B2 | 0.189mg | 0.154mg | 3% |
| Potassium | 558mg | 505mg | 2% |
| Sodium | 79mg | 60mg | 1% |
| Carbs | 3.63g | 0g | 1% |
| Net carbs | 1.43g | 0g | N/A |
| Sugar | 0.42g | N/A | |
| Zinc | 0.53mg | 0.56mg | 0% |
| Tryptophan | 0.039mg | 0.288mg | 0% |
| Threonine | 0.122mg | 1.127mg | 0% |
| Isoleucine | 0.147mg | 1.185mg | 0% |
| Leucine | 0.223mg | 2.09mg | 0% |
| Lysine | 0.174mg | 2.362mg | 0% |
| Methionine | 0.053mg | 0.761mg | 0% |
| Phenylalanine | 0.129mg | 1.004mg | 0% |
| Valine | 0.161mg | 1.325mg | 0% |
| Histidine | 0.064mg | 0.757mg | 0% |
| Fructose | 0.15g | 0% | |
| Omega-3 - EPA | 0g | 1.01g | N/A |
| Omega-3 - DHA | 0g | 0.727g | N/A |
| Omega-3 - DPA | 0g | 0.296g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
137%
65%
Minerals Daily Need Coverage Score
45%
63%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 3.151g)
Which food is cheaper?
Spinach raw is cheaper (difference - $14.8)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Chinook salmon is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Chinook salmon contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Chinook salmon is lower in glycemic index (difference - 32)
Which food is richer in minerals?
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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.