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  6. Spinach raw vs. Haddock

Spinach raw vs. Haddock — In-Depth Nutrition Comparison

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Differences between spinach raw and haddock

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, and vitamin C, while haddock has more vitamin B12, selenium, and phosphorus.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • Haddock has a lower glycemic index. The glycemic index of haddock is 0, while the glycemic index of spinach raw is 32.

The food types used in this comparison are Spinach, raw and Fish, haddock, cooked, dry heat.

Infographic

Spinach raw vs Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more MagnesiumMagnesium +203.8%
Contains more CalciumCalcium +607.1%
Contains more PotassiumPotassium +59%
Contains more IronIron +1190.5%
Contains more CopperCopper +400%
Contains more ZincZinc +32.5%
Contains less SodiumSodium -69.7%
Contains more ManganeseManganese +6800%
Contains more PhosphorusPhosphorus +467.3%
Contains more SeleniumSelenium +3070%

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2133.3%
Contains more Vitamin EVitamin E +269.1%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more Vitamin B2Vitamin B2 +173.9%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +1392.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +468.9%
Contains more Vitamin B5Vitamin B5 +660%
Contains more Vitamin B6Vitamin B6 +67.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +312.4%

All nutrients comparison - raw data values

Nutrient Spinach raw Haddock DV% diff.
Vitamin K 482.9µg 0.1µg 402%
Vitamin B12 0µg 2.13µg 89%
Selenium 1µg 31.7µg 56%
Vitamin A 469µg 21µg 50%
Folate 194µg 13µg 45%
Manganese 0.897mg 0.013mg 38%
Protein 2.86g 19.99g 34%
Phosphorus 49mg 278mg 33%
Vitamin C 28.1mg 0mg 31%
Iron 2.71mg 0.21mg 31%
Cholesterol 0mg 66mg 22%
Vitamin B3 0.724mg 4.119mg 21%
Magnesium 79mg 26mg 13%
Copper 0.13mg 0.026mg 12%
Choline 19.3mg 79.6mg 11%
Vitamin E 2.03mg 0.55mg 10%
Vitamin B6 0.195mg 0.327mg 10%
Vitamin B5 0.065mg 0.494mg 9%
Fiber 2.2g 0g 9%
Vitamin B2 0.189mg 0.069mg 9%
Calcium 99mg 14mg 9%
Sodium 79mg 261mg 8%
Potassium 558mg 351mg 6%
Vitamin B1 0.078mg 0.023mg 5%
Calories 23kcal 90kcal 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Zinc 0.53mg 0.4mg 1%
Carbs 3.63g 0g 1%
Fats 0.39g 0.55g 0%
Net carbs 1.43g 0g N/A
Sugar 0.42g 0g N/A
Trans fat 0g 0.005g N/A
Saturated fat 0.063g 0.111g 0%
Monounsaturated fat 0.01g 0.074g 0%
Polyunsaturated fat 0.165g 0.204g 0%
Tryptophan 0.039mg 0.26mg 0%
Threonine 0.122mg 1.015mg 0%
Isoleucine 0.147mg 1.067mg 0%
Leucine 0.223mg 1.882mg 0%
Lysine 0.174mg 2.126mg 0%
Methionine 0.053mg 0.686mg 0%
Phenylalanine 0.129mg 0.904mg 0%
Valine 0.161mg 1.193mg 0%
Histidine 0.064mg 0.682mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.051g N/A
Omega-3 - DHA 0g 0.109g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.001g 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% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.8%
Contains more OtherOther +-1005.3%
Contains more ProteinProtein +599%
Contains more FatsFats +41%

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
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains less Sat. FatSaturated fat -43.2%
Contains more Mono. FatMonounsaturated fat +640%
Contains more Poly. FatPolyunsaturated fat +23.6%

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.