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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, 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

Spinach raw vs Salmon 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.
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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.
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spinach raw Salmon raw 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

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
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 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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
17% 37% 45%
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%

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.