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, folate, manganese, vitamin C, and iron; however, salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, and vitamin B5.
- Spinach raw covers your daily need for vitamin A, 187% more than salmon raw.
- The glycemic index of spinach raw is higher.
These are the specific foods used in this comparison Spinach, raw and Fish, salmon, Atlantic, wild, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +172.4% |
| Contains more CalciumCalcium | +725% |
| Contains more PotassiumPotassium | +13.9% |
| Contains more IronIron | +238.8% |
| Contains more ManganeseManganese | +5506.3% |
| Contains more CopperCopper | +92.3% |
| Contains more ZincZinc | +20.8% |
| Contains more PhosphorusPhosphorus | +308.2% |
| Contains less SodiumSodium | -44.3% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3808.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +676% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +189.7% |
| Contains more Vitamin B2Vitamin B2 | +101.1% |
| Contains more Vitamin B3Vitamin B3 | +985.6% |
| Contains more Vitamin B5Vitamin B5 | +2460% |
| Contains more Vitamin B6Vitamin B6 | +319.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +33.4% |
| Contains more ProteinProtein | +593.7% |
| Contains more FatsFats | +1525.6% |
| Contains more OtherOther | +209.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
| Contains less Sat. FatSaturated fat | -93.6% |
| Contains more Mono. FatMonounsaturated fat | +20930% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin B12 | 0µg | 3.18µg | 133% |
| Selenium | 1µg | 36.5µg | 65% |
| Vitamin A | 469µg | 12µg | 51% |
| Vitamin B6 | 0.195mg | 0.818mg | 48% |
| Vitamin B3 | 0.724mg | 7.86mg | 45% |
| Folate | 194µg | 25µg | 42% |
| Manganese | 0.897mg | 0.016mg | 38% |
| Protein | 2.86g | 19.84g | 34% |
| Vitamin B5 | 0.065mg | 1.664mg | 32% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Iron | 2.71mg | 0.8mg | 24% |
| Phosphorus | 49mg | 200mg | 22% |
| Cholesterol | 0mg | 55mg | 18% |
| Polyunsaturated fat | 0.165g | 2.539g | 16% |
| Vitamin B2 | 0.189mg | 0.38mg | 15% |
| Vitamin E | 2.03mg | 14% | |
| Copper | 0.13mg | 0.25mg | 13% |
| Magnesium | 79mg | 29mg | 12% |
| Vitamin B1 | 0.078mg | 0.226mg | 12% |
| Fiber | 2.2g | 0g | 9% |
| Calcium | 99mg | 12mg | 9% |
| Fats | 0.39g | 6.34g | 9% |
| Calories | 23kcal | 142kcal | 6% |
| Monounsaturated fat | 0.01g | 2.103g | 5% |
| Saturated fat | 0.063g | 0.981g | 4% |
| Choline | 19.3mg | 4% | |
| Sodium | 79mg | 44mg | 2% |
| Potassium | 558mg | 490mg | 2% |
| Zinc | 0.53mg | 0.64mg | 1% |
| Carbs | 3.63g | 0g | 1% |
| Net carbs | 1.43g | 0g | N/A |
| Sugar | 0.42g | N/A | |
| Tryptophan | 0.039mg | 0.222mg | 0% |
| Threonine | 0.122mg | 0.87mg | 0% |
| Isoleucine | 0.147mg | 0.914mg | 0% |
| Leucine | 0.223mg | 1.613mg | 0% |
| Lysine | 0.174mg | 1.822mg | 0% |
| Methionine | 0.053mg | 0.587mg | 0% |
| Phenylalanine | 0.129mg | 0.775mg | 0% |
| Valine | 0.161mg | 1.022mg | 0% |
| Histidine | 0.064mg | 0.584mg | 0% |
| Fructose | 0.15g | 0% | |
| Omega-3 - EPA | 0g | 0.321g | N/A |
| Omega-3 - DHA | 0g | 1.115g | N/A |
| Omega-3 - DPA | 0g | 0.287g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
137%
77%
Minerals Daily Need Coverage Score
45%
49%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.918g)
Which food is cheaper?
Spinach raw is cheaper (difference - $12.8)
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Salmon raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
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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?
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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.