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  6. Spinach raw vs. Sea bass

Spinach raw vs. Sea bass — In-Depth Nutrition Comparison

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A recap on differences between spinach raw and sea bass

  • Spinach raw is higher in vitamin A, folate, manganese, vitamin C, and iron, yet sea bass is higher in vitamin B12, selenium, phosphorus, and vitamin B5.
  • Spinach raw covers your daily vitamin A needs 185% more than sea bass.
  • The glycemic index of sea bass is lower.

Food varieties used in this article are Spinach, raw and Fish, bass, striped, cooked, dry heat.

Infographic

Spinach raw vs Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more MagnesiumMagnesium +54.9%
Contains more CalciumCalcium +421.1%
Contains more PotassiumPotassium +70.1%
Contains more IronIron +150.9%
Contains more CopperCopper +225%
Contains less SodiumSodium -10.2%
Contains more ManganeseManganese +4621.1%
Contains more PhosphorusPhosphorus +418.4%
Contains more SeleniumSelenium +4580%
~equal in Zinc ~0.51mg

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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1412.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +410.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1840%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +47.4%
Contains more Vitamin B3Vitamin B3 +253.3%
Contains more Vitamin B5Vitamin B5 +1230.8%
Contains more Vitamin B6Vitamin B6 +77.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spinach raw Sea bass DV% diff.
Vitamin K 482.9µg 402%
Vitamin B12 0µg 4.41µg 184%
Selenium 1µg 46.8µg 83%
Vitamin A 469µg 31µg 49%
Folate 194µg 10µg 46%
Protein 2.86g 22.73g 40%
Manganese 0.897mg 0.019mg 38%
Cholesterol 0mg 103mg 34%
Vitamin C 28.1mg 0mg 31%
Phosphorus 49mg 254mg 29%
Iron 2.71mg 1.08mg 20%
Vitamin B5 0.065mg 0.865mg 16%
Vitamin E 2.03mg 14%
Vitamin B2 0.189mg 0.037mg 12%
Vitamin B6 0.195mg 0.346mg 12%
Vitamin B3 0.724mg 2.558mg 11%
Copper 0.13mg 0.04mg 10%
Fiber 2.2g 0g 9%
Calcium 99mg 19mg 8%
Potassium 558mg 328mg 7%
Magnesium 79mg 51mg 7%
Polyunsaturated fat 0.165g 1.005g 6%
Calories 23kcal 124kcal 5%
Choline 19.3mg 4%
Fats 0.39g 2.99g 4%
Vitamin B1 0.078mg 0.115mg 3%
Saturated fat 0.063g 0.65g 3%
Monounsaturated fat 0.01g 0.846g 2%
Carbs 3.63g 0g 1%
Net carbs 1.43g 0g N/A
Sugar 0.42g N/A
Zinc 0.53mg 0.51mg 0%
Sodium 79mg 88mg 0%
Tryptophan 0.039mg 0.255mg 0%
Threonine 0.122mg 0.997mg 0%
Isoleucine 0.147mg 1.047mg 0%
Leucine 0.223mg 1.848mg 0%
Lysine 0.174mg 2.088mg 0%
Methionine 0.053mg 0.673mg 0%
Phenylalanine 0.129mg 0.887mg 0%
Valine 0.161mg 1.171mg 0%
Histidine 0.064mg 0.669mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.75g 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% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.6%
Contains more OtherOther +87%
Contains more ProteinProtein +694.8%
Contains more FatsFats +666.7%

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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +8360%
Contains more Poly. FatPolyunsaturated fat +509.1%

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.