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  6. Spinach raw vs. Sardine

Spinach raw vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between Spinach raw and Sardine

  • Spinach raw is higher in Vitamin K, Vitamin A RAE, Folate, Manganese, and Vitamin C, yet Sardine is higher in Vitamin B12, Selenium, Phosphorus, and Vitamin D.
  • Spinach raw covers your daily Vitamin K needs 400% more than Sardine.

Food varieties used in this article are Spinach, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Spinach raw vs Sardine 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
4
:
6
Sardine
Sardine
Contains more Magnesium +102.6%
Contains more Potassium +40.6%
Contains less Sodium -74.3%
Contains more Manganese +730.6%
Contains more Calcium +285.9%
Contains more Phosphorus +900%
Contains more Zinc +147.2%
Contains more Copper +43.1%
Contains more Selenium +5170%
Equal in Iron - 2.92
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Magnesium +102.6%
Contains more Potassium +40.6%
Contains less Sodium -74.3%
Contains more Manganese +730.6%
Contains more Calcium +285.9%
Contains more Phosphorus +900%
Contains more Zinc +147.2%
Contains more Copper +43.1%
Contains more Selenium +5170%
Equal in Iron - 2.92

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
5
:
7
Sardine
Sardine
Contains more Vitamin A +8582.4%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +16.8%
Contains more Folate +1840%
Contains more Vitamin K +18473.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +20.1%
Contains more Vitamin B3 +624.4%
Contains more Vitamin B5 +887.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 2.04
Equal in Vitamin B1 - 0.08
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%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +8582.4%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +16.8%
Contains more Folate +1840%
Contains more Vitamin K +18473.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +20.1%
Contains more Vitamin B3 +624.4%
Contains more Vitamin B5 +887.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 2.04
Equal in Vitamin B1 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
3
Sardine
Sardine
Contains more Carbs +∞%
Contains more Water +53.3%
Contains more Protein +760.8%
Contains more Fats +2835.9%
Contains more Other +151.2%
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
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Water +53.3%
Contains more Protein +760.8%
Contains more Fats +2835.9%
Contains more Other +151.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Sardine
Sardine
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +38590%
Contains more Polyunsaturated fat +3020%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +38590%
Contains more Polyunsaturated fat +3020%

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

All nutrients comparison - raw data values

Nutrient Spinach raw Sardine Opinion
Net carbs 1.43g 0g Spinach raw
Protein 2.86g 24.62g Sardine
Fats 0.39g 11.45g Sardine
Carbs 3.63g 0g Spinach raw
Calories 23kcal 208kcal Sardine
Fructose 0.15g Spinach raw
Sugar 0.42g 0g Sardine
Fiber 2.2g 0g Spinach raw
Calcium 99mg 382mg Sardine
Iron 2.71mg 2.92mg Sardine
Magnesium 79mg 39mg Spinach raw
Phosphorus 49mg 490mg Sardine
Potassium 558mg 397mg Spinach raw
Sodium 79mg 307mg Spinach raw
Zinc 0.53mg 1.31mg Sardine
Copper 0.13mg 0.186mg Sardine
Manganese 0.897mg 0.108mg Spinach raw
Selenium 1µg 52.7µg Sardine
Vitamin A 9377IU 108IU Spinach raw
Vitamin A RAE 469µg 32µg Spinach raw
Vitamin E 2.03mg 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.08mg Sardine
Vitamin B2 0.189mg 0.227mg Sardine
Vitamin B3 0.724mg 5.245mg Sardine
Vitamin B5 0.065mg 0.642mg Sardine
Vitamin B6 0.195mg 0.167mg Spinach raw
Folate 194µg 10µg Spinach raw
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 482.9µg 2.6µg Spinach raw
Tryptophan 0.039mg 0.276mg Sardine
Threonine 0.122mg 1.079mg Sardine
Isoleucine 0.147mg 1.134mg Sardine
Leucine 0.223mg 2.001mg Sardine
Lysine 0.174mg 2.26mg Sardine
Methionine 0.053mg 0.729mg Sardine
Phenylalanine 0.129mg 0.961mg Sardine
Valine 0.161mg 1.268mg Sardine
Histidine 0.064mg 0.725mg Sardine
Cholesterol 0mg 142mg Spinach raw
Saturated Fat 0.063g 1.528g Spinach raw
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 0.01g 3.869g Sardine
Polyunsaturated fat 0.165g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Sardine
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
131%
Sardine
Minerals Daily Need Coverage Score
45%
Spinach raw
94%
Sardine

Comparison summary

Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 228mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 1.465g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $6.8)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.