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  6. Spinach raw vs. Cod

Spinach raw vs. Cod — In-Depth Nutrition Comparison

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Important differences between spinach raw and cod

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, vitamin C, and iron; however, cod has more vitamin B5, selenium, vitamin B12, and phosphorus.
  • Cod's daily need coverage for vitamin B5 is 3059% more.
  • Spinach raw has 4829 times more vitamin K than cod. Spinach raw has 482.9µg of vitamin K, while cod has 0.1µg.
  • Spinach raw has a higher glycemic index than cod.

The food varieties used in the comparison are Spinach, raw and Fish, cod, Atlantic, raw.

Infographic

Spinach raw vs Cod 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%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +146.9%
Contains more CalciumCalcium +518.8%
Contains more PotassiumPotassium +35.1%
Contains more IronIron +613.2%
Contains more CopperCopper +364.3%
Contains more ZincZinc +17.8%
Contains more ManganeseManganese +5880%
Contains more PhosphorusPhosphorus +314.3%
Contains less SodiumSodium -31.6%
Contains more SeleniumSelenium +3210%

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%
Cod
Cod
6
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +2710%
Contains more Vitamin AVitamin A +3808.3%
Contains more Vitamin EVitamin E +217.2%
Contains more Vitamin B2Vitamin B2 +190.8%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +2671.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +184.9%
Contains more Vitamin B5Vitamin B5 +235284.6%
Contains more Vitamin B6Vitamin B6 +25.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +237.8%
~equal in Vitamin B1 ~0.076mg

All nutrients comparison - raw data values

Nutrient Spinach raw Cod DV% diff.
Vitamin B5 0.065mg 153mg 3059%
Vitamin K 482.9µg 0.1µg 402%
Selenium 1µg 33.1µg 58%
Vitamin A 469µg 12µg 51%
Folate 194µg 7µg 47%
Vitamin B12 0µg 0.91µg 38%
Manganese 0.897mg 0.015mg 38%
Vitamin C 28.1mg 1mg 30%
Protein 2.86g 17.81g 30%
Iron 2.71mg 0.38mg 29%
Phosphorus 49mg 203mg 22%
Cholesterol 0mg 43mg 14%
Copper 0.13mg 0.028mg 11%
Magnesium 79mg 32mg 11%
Vitamin B2 0.189mg 0.065mg 10%
Fiber 2.2g 0g 9%
Vitamin E 2.03mg 0.64mg 9%
Calcium 99mg 16mg 8%
Choline 19.3mg 65.2mg 8%
Vitamin B3 0.724mg 2.063mg 8%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Vitamin B6 0.195mg 0.245mg 4%
Potassium 558mg 413mg 4%
Calories 23kcal 82kcal 3%
Sodium 79mg 54mg 1%
Zinc 0.53mg 0.45mg 1%
Carbs 3.63g 0g 1%
Fats 0.39g 0.67g 0%
Net carbs 1.43g 0g N/A
Sugar 0.42g 0g N/A
Vitamin B1 0.078mg 0.076mg 0%
Saturated fat 0.063g 0.131g 0%
Monounsaturated fat 0.01g 0.094g 0%
Polyunsaturated fat 0.165g 0.231g 0%
Tryptophan 0.039mg 0.199mg 0%
Threonine 0.122mg 0.781mg 0%
Isoleucine 0.147mg 0.821mg 0%
Leucine 0.223mg 1.447mg 0%
Lysine 0.174mg 1.635mg 0%
Methionine 0.053mg 0.527mg 0%
Phenylalanine 0.129mg 0.695mg 0%
Valine 0.161mg 0.917mg 0%
Histidine 0.064mg 0.524mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.5%
Contains more OtherOther +473.3%
Contains more ProteinProtein +522.7%
Contains more FatsFats +71.8%

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -51.9%
Contains more Mono. FatMonounsaturated fat +840%
Contains more Poly. FatPolyunsaturated fat +40%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.