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  6. Spinach raw vs. Salmon raw

Spinach raw vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between Spinach raw and Salmon raw

  • Spinach raw has more Vitamin A RAE, Folate, Manganese, Vitamin C, and Iron, however, Salmon raw is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, and Vitamin B5.
  • Salmon raw covers your daily need of Vitamin B12 133% more than Spinach raw.

These are the specific foods used in this comparison Spinach, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Spinach raw vs Salmon raw 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
Salmon raw
Salmon raw
Contains more Calcium +725%
Contains more Iron +238.8%
Contains more Magnesium +172.4%
Contains more Potassium +13.9%
Contains more Manganese +5506.3%
Contains more Phosphorus +308.2%
Contains less Sodium -44.3%
Contains more Zinc +20.8%
Contains more Copper +92.3%
Contains more Selenium +3550%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +725%
Contains more Iron +238.8%
Contains more Magnesium +172.4%
Contains more Potassium +13.9%
Contains more Manganese +5506.3%
Contains more Phosphorus +308.2%
Contains less Sodium -44.3%
Contains more Zinc +20.8%
Contains more Copper +92.3%
Contains more Selenium +3550%

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
6
:
6
Salmon raw
Salmon raw
Contains more Vitamin A +23342.5%
Contains more Vitamin C +∞%
Contains more Folate +676%
Contains more Vitamin B1 +189.7%
Contains more Vitamin B2 +101.1%
Contains more Vitamin B3 +985.6%
Contains more Vitamin B5 +2460%
Contains more Vitamin B6 +319.5%
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%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +23342.5%
Contains more Vitamin C +∞%
Contains more Folate +676%
Contains more Vitamin B1 +189.7%
Contains more Vitamin B2 +101.1%
Contains more Vitamin B3 +985.6%
Contains more Vitamin B5 +2460%
Contains more Vitamin B6 +319.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
3
Salmon raw
Salmon raw
Contains more Carbs +∞%
Contains more Water +33.4%
Contains more Protein +593.7%
Contains more Fats +1525.6%
Contains more Other +209.3%
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
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Carbs +∞%
Contains more Water +33.4%
Contains more Protein +593.7%
Contains more Fats +1525.6%
Contains more Other +209.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Salmon raw
Salmon raw
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +20930%
Contains more Polyunsaturated fat +1438.8%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +20930%
Contains more Polyunsaturated fat +1438.8%

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 Salmon raw
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Salmon raw Opinion
Net carbs 1.43g 0g Spinach raw
Protein 2.86g 19.84g Salmon raw
Fats 0.39g 6.34g Salmon raw
Carbs 3.63g 0g Spinach raw
Calories 23kcal 142kcal Salmon raw
Fructose 0.15g Spinach raw
Sugar 0.42g Salmon raw
Fiber 2.2g 0g Spinach raw
Calcium 99mg 12mg Spinach raw
Iron 2.71mg 0.8mg Spinach raw
Magnesium 79mg 29mg Spinach raw
Phosphorus 49mg 200mg Salmon raw
Potassium 558mg 490mg Spinach raw
Sodium 79mg 44mg Salmon raw
Zinc 0.53mg 0.64mg Salmon raw
Copper 0.13mg 0.25mg Salmon raw
Manganese 0.897mg 0.016mg Spinach raw
Selenium 1µg 36.5µg Salmon raw
Vitamin A 9377IU 40IU Spinach raw
Vitamin A RAE 469µg 12µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.226mg Salmon raw
Vitamin B2 0.189mg 0.38mg Salmon raw
Vitamin B3 0.724mg 7.86mg Salmon raw
Vitamin B5 0.065mg 1.664mg Salmon raw
Vitamin B6 0.195mg 0.818mg Salmon raw
Folate 194µg 25µg Spinach raw
Vitamin B12 0µg 3.18µg Salmon raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg 0.222mg Salmon raw
Threonine 0.122mg 0.87mg Salmon raw
Isoleucine 0.147mg 0.914mg Salmon raw
Leucine 0.223mg 1.613mg Salmon raw
Lysine 0.174mg 1.822mg Salmon raw
Methionine 0.053mg 0.587mg Salmon raw
Phenylalanine 0.129mg 0.775mg Salmon raw
Valine 0.161mg 1.022mg Salmon raw
Histidine 0.064mg 0.584mg Salmon raw
Cholesterol 0mg 55mg Spinach raw
Saturated Fat 0.063g 0.981g Spinach raw
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 0.01g 2.103g Salmon raw
Polyunsaturated fat 0.165g 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Salmon raw
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
83%
Salmon raw
Minerals Daily Need Coverage Score
45%
Spinach raw
49%
Salmon raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.918g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $12.8)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Salmon raw
Salmon raw 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.
Which food is richer in vitamins?
?
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.