Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Halibut raw

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

Compare

A recap on the differences between spinach raw and halibut raw

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, vitamin C, and iron, yet halibut raw is higher in vitamin D, selenium, vitamin B12, and vitamin B6.
  • Spinach raw covers your daily vitamin K needs 402% more than halibut raw.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Spinach, raw and Fish, halibut, Greenland, raw.

Infographic

Spinach raw vs Halibut 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.
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% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +203.8%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +108.2%
Contains more IronIron +310.6%
Contains more CopperCopper +333.3%
Contains more ZincZinc +32.5%
Contains more ManganeseManganese +7375%
Contains more PhosphorusPhosphorus +234.7%
Contains more SeleniumSelenium +3550%
~equal in Sodium ~80mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3250%
Contains more Vitamin EVitamin E +178.1%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +136.3%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +19300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +107.2%
Contains more Vitamin B5Vitamin B5 +284.6%
Contains more Vitamin B6Vitamin B6 +115.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +220.2%

All nutrients comparison - raw data values

Nutrient Spinach raw Halibut raw DV% diff.
Vitamin K 482.9µg 0.1µg 402%
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Selenium 1µg 36.5µg 65%
Vitamin A 469µg 14µg 51%
Folate 194µg 1µg 48%
Vitamin B12 0µg 1µg 42%
Manganese 0.897mg 0.012mg 38%
Vitamin C 28.1mg 0mg 31%
Iron 2.71mg 0.66mg 26%
Protein 2.86g 14.37g 23%
Monounsaturated fat 0.01g 8.378g 21%
Fats 0.39g 13.84g 21%
Vitamin B6 0.195mg 0.42mg 17%
Phosphorus 49mg 164mg 16%
Cholesterol 0mg 46mg 15%
Magnesium 79mg 26mg 13%
Saturated fat 0.063g 2.419g 11%
Copper 0.13mg 0.03mg 11%
Calcium 99mg 3mg 10%
Fiber 2.2g 0g 9%
Vitamin E 2.03mg 0.73mg 9%
Potassium 558mg 268mg 9%
Choline 19.3mg 61.8mg 8%
Polyunsaturated fat 0.165g 1.367g 8%
Calories 23kcal 186kcal 8%
Vitamin B2 0.189mg 0.08mg 8%
Vitamin B3 0.724mg 1.5mg 5%
Vitamin B5 0.065mg 0.25mg 4%
Vitamin B1 0.078mg 0.06mg 2%
Zinc 0.53mg 0.4mg 1%
Carbs 3.63g 0g 1%
Net carbs 1.43g 0g N/A
Sugar 0.42g 0g N/A
Sodium 79mg 80mg 0%
Tryptophan 0.039mg 0.161mg 0%
Threonine 0.122mg 0.63mg 0%
Isoleucine 0.147mg 0.662mg 0%
Leucine 0.223mg 1.168mg 0%
Lysine 0.174mg 1.32mg 0%
Methionine 0.053mg 0.425mg 0%
Phenylalanine 0.129mg 0.561mg 0%
Valine 0.161mg 0.74mg 0%
Histidine 0.064mg 0.423mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.1%
Contains more OtherOther +13.2%
Contains more ProteinProtein +402.4%
Contains more FatsFats +3448.7%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +83680%
Contains more Poly. FatPolyunsaturated fat +728.5%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.