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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.

Infographic

Spinach raw vs Chinook salmon 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
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%
~equal in Potassium ~505mg
~equal in Zinc ~0.56mg

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
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 +∞%
~equal in Vitamin D ~µg

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
26% 13% 66%
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
28% 49% 23%
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.
Spinach raw Chinook salmon
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Chinook salmon 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?

ok
ok
is better in case of low diet
Spinach raw Chinook salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Spinach raw
65%
Chinook salmon
Minerals Daily Need Coverage Score
45%
Spinach raw
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 3.151g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $14.8)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
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.

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.