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  6. Spinach raw vs. Chinook salmon

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 Folate, Manganese, Vitamin A RAE, Vitamin C, and Iron, yet Chinook salmon is higher in Vitamin B12, Selenium, Vitamin B3, and Phosphorus.
  • Chinook salmon's daily need coverage for Vitamin B12 is 120% 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.

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.
Spinach raw
Spinach raw
5
:
5
Chinook salmon
Chinook salmon
Contains more Calcium +253.6%
Contains more Iron +197.8%
Contains more Potassium +10.5%
Contains more Copper +145.3%
Contains more Manganese +4621.1%
Contains more Magnesium +54.4%
Contains more Phosphorus +657.1%
Contains less Sodium -24.1%
Contains more Selenium +4580%
Equal in Potassium - 505
Equal in Zinc - 0.56
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Chinook salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
Contains more Calcium +253.6%
Contains more Iron +197.8%
Contains more Potassium +10.5%
Contains more Copper +145.3%
Contains more Manganese +4621.1%
Contains more Magnesium +54.4%
Contains more Phosphorus +657.1%
Contains less Sodium -24.1%
Contains more Selenium +4580%
Equal in Potassium - 505
Equal in Zinc - 0.56

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.
Spinach raw
Spinach raw
8
:
4
Chinook salmon
Chinook salmon
Contains more Vitamin A +1790.5%
Contains more Vitamin C +585.4%
Contains more Vitamin B1 +77.3%
Contains more Vitamin B2 +22.7%
Contains more Folate +454.3%
Contains more Vitamin B3 +1287.4%
Contains more Vitamin B5 +1230.8%
Contains more Vitamin B6 +136.9%
Contains more Vitamin B12 +∞%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Chinook salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
Contains more Vitamin A +1790.5%
Contains more Vitamin C +585.4%
Contains more Vitamin B1 +77.3%
Contains more Vitamin B2 +22.7%
Contains more Folate +454.3%
Contains more Vitamin B3 +1287.4%
Contains more Vitamin B5 +1230.8%
Contains more Vitamin B6 +136.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
2
Chinook salmon
Chinook salmon
Contains more Carbs +∞%
Contains more Water +39.3%
Contains more Protein +799.3%
Contains more Fats +3330.8%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Chinook salmon
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +39.3%
Contains more Protein +799.3%
Contains more Fats +3330.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Chinook salmon
Chinook salmon
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +57320%
Contains more Polyunsaturated fat +1513.3%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Chinook salmon
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +57320%
Contains more Polyunsaturated 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 Opinion
Net carbs 1.43g 0g Spinach raw
Protein 2.86g 25.72g Chinook salmon
Fats 0.39g 13.38g Chinook salmon
Carbs 3.63g 0g Spinach raw
Calories 23kcal 231kcal Chinook salmon
Fructose 0.15g Spinach raw
Sugar 0.42g Chinook salmon
Fiber 2.2g 0g Spinach raw
Calcium 99mg 28mg Spinach raw
Iron 2.71mg 0.91mg Spinach raw
Magnesium 79mg 122mg Chinook salmon
Phosphorus 49mg 371mg Chinook salmon
Potassium 558mg 505mg Spinach raw
Sodium 79mg 60mg Chinook salmon
Zinc 0.53mg 0.56mg Chinook salmon
Copper 0.13mg 0.053mg Spinach raw
Manganese 0.897mg 0.019mg Spinach raw
Selenium 1µg 46.8µg Chinook salmon
Vitamin A 9377IU 496IU Spinach raw
Vitamin A RAE 469µg 149µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 28.1mg 4.1mg Spinach raw
Vitamin B1 0.078mg 0.044mg Spinach raw
Vitamin B2 0.189mg 0.154mg Spinach raw
Vitamin B3 0.724mg 10.045mg Chinook salmon
Vitamin B5 0.065mg 0.865mg Chinook salmon
Vitamin B6 0.195mg 0.462mg Chinook salmon
Folate 194µg 35µg Spinach raw
Vitamin B12 0µg 2.87µg Chinook salmon
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg 0.288mg Chinook salmon
Threonine 0.122mg 1.127mg Chinook salmon
Isoleucine 0.147mg 1.185mg Chinook salmon
Leucine 0.223mg 2.09mg Chinook salmon
Lysine 0.174mg 2.362mg Chinook salmon
Methionine 0.053mg 0.761mg Chinook salmon
Phenylalanine 0.129mg 1.004mg Chinook salmon
Valine 0.161mg 1.325mg Chinook salmon
Histidine 0.064mg 0.757mg Chinook salmon
Cholesterol 0mg 85mg Spinach raw
Saturated Fat 0.063g 3.214g Spinach raw
Omega-3 - DHA 0g 0.727g Chinook salmon
Omega-3 - EPA 0g 1.01g Chinook salmon
Omega-3 - DPA 0g 0.296g Chinook salmon
Monounsaturated Fat 0.01g 5.742g Chinook salmon
Polyunsaturated fat 0.165g 2.662g Chinook salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Chinook salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
181%
Spinach raw
68%
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.