Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Mackerel

Spinach raw vs. Mackerel — In-Depth Nutrition Comparison

Compare

The main differences between spinach raw and mackerel

  • Spinach raw is richer in vitamin A, folate, manganese, and vitamin C, yet mackerel is richer in vitamin B12, selenium, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Spinach raw contains 97 times more folate than mackerel. Spinach raw contains 194µg of folate, while mackerel contains 2µg.
  • Spinach raw contains less saturated fat.
  • Mackerel has a lower glycemic index than spinach raw.

Food types used in this article are Spinach, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Spinach raw vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +39.2%
Contains more IronIron +72.6%
Contains more CopperCopper +38.3%
Contains more ManganeseManganese +4385%
Contains more MagnesiumMagnesium +22.8%
Contains more ZincZinc +77.4%
Contains more PhosphorusPhosphorus +467.3%
Contains more SeleniumSelenium +5060%
~equal in Sodium ~83mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +6925%
Contains more Vitamin AVitamin A +768.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9600%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +103.8%
Contains more Vitamin B2Vitamin B2 +118%
Contains more Vitamin B3Vitamin B3 +846.1%
Contains more Vitamin B5Vitamin B5 +1423.1%
Contains more Vitamin B6Vitamin B6 +135.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spinach raw Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Vitamin K 482.9µg 402%
Selenium 1µg 51.6µg 92%
Folate 194µg 2µg 48%
Vitamin A 469µg 54µg 46%
Protein 2.86g 23.85g 42%
Vitamin B3 0.724mg 6.85mg 38%
Manganese 0.897mg 0.02mg 38%
Phosphorus 49mg 278mg 33%
Vitamin C 28.1mg 0.4mg 31%
Polyunsaturated fat 0.165g 4.3g 28%
Fats 0.39g 17.81g 27%
Cholesterol 0mg 75mg 25%
Vitamin B6 0.195mg 0.46mg 20%
Saturated fat 0.063g 4.176g 19%
Vitamin B5 0.065mg 0.99mg 19%
Monounsaturated fat 0.01g 7.006g 17%
Vitamin B2 0.189mg 0.412mg 17%
Vitamin E 2.03mg 14%
Iron 2.71mg 1.57mg 14%
Calories 23kcal 262kcal 12%
Fiber 2.2g 0g 9%
Calcium 99mg 15mg 8%
Vitamin B1 0.078mg 0.159mg 7%
Potassium 558mg 401mg 5%
Zinc 0.53mg 0.94mg 4%
Copper 0.13mg 0.094mg 4%
Choline 19.3mg 4%
Magnesium 79mg 97mg 4%
Carbs 3.63g 0g 1%
Net carbs 1.43g 0g N/A
Sugar 0.42g N/A
Sodium 79mg 83mg 0%
Tryptophan 0.039mg 0.267mg 0%
Threonine 0.122mg 1.045mg 0%
Isoleucine 0.147mg 1.099mg 0%
Leucine 0.223mg 1.938mg 0%
Lysine 0.174mg 2.19mg 0%
Methionine 0.053mg 0.706mg 0%
Phenylalanine 0.129mg 0.931mg 0%
Valine 0.161mg 1.228mg 0%
Histidine 0.064mg 0.702mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g 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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +71.6%
Contains more ProteinProtein +733.9%
Contains more FatsFats +4466.7%
Contains more OtherOther +194.8%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +69960%
Contains more Poly. FatPolyunsaturated fat +2506.1%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.