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  6. Spinach raw vs. Pacific saury raw

Spinach raw vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are spinach raw and pacific saury raw different?

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, iron, and vitamin C; however, pacific saury raw is richer in vitamin B12, phosphorus, selenium, and vitamin D.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Spinach raw contains 134 times more vitamin A than pacific saury raw. While spinach raw contains 9377IU of vitamin A, pacific saury raw contains only 70IU.
  • Pacific saury raw has a lower glycemic index (0) than spinach raw (32).

Spinach, raw and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Spinach raw vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +154.8%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +115.4%
Contains more IronIron +392.7%
Contains more CopperCopper +154.9%
Contains more ManganeseManganese +273.8%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +349%
Contains less SodiumSodium -50.6%
Contains more SeleniumSelenium +1160%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +639.5%
Contains more Vitamin AVitamin A +2133.3%
Contains more Vitamin EVitamin E +915%
Contains more Vitamin B1Vitamin B1 +34.5%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +1193.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +217.7%
Contains more Vitamin B5Vitamin B5 +1053.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +236.8%

All nutrients comparison - raw data values

Nutrient Spinach raw Pacific saury raw DV% diff.
Vitamin K 482.9µg 0.1µg 402%
Vitamin B12 0µg 2µg 83%
Vitamin A 469µg 21µg 50%
Folate 194µg 15µg 45%
Protein 2.86g 19.26g 33%
Manganese 0.897mg 0.24mg 29%
Vitamin C 28.1mg 3.8mg 27%
Iron 2.71mg 0.55mg 27%
Phosphorus 49mg 220mg 24%
Selenium 1µg 12.6µg 21%
Vitamin B5 0.065mg 0.75mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin E 2.03mg 0.2mg 12%
Magnesium 79mg 31mg 11%
Vitamin B2 0.189mg 0.063mg 10%
Vitamin B3 0.724mg 2.3mg 10%
Copper 0.13mg 0.051mg 9%
Fiber 2.2g 0g 9%
Potassium 558mg 259mg 9%
Choline 19.3mg 65mg 8%
Vitamin B6 0.195mg 0.117mg 6%
Calcium 99mg 57mg 4%
Calories 23kcal 88kcal 3%
Vitamin B1 0.078mg 0.058mg 2%
Sodium 79mg 39mg 2%
Zinc 0.53mg 0.67mg 1%
Carbs 3.63g 0g 1%
Fats 0.39g 0.69g 0%
Net carbs 1.43g 0g N/A
Sugar 0.42g 0g N/A
Saturated fat 0.063g 0.118g 0%
Monounsaturated fat 0.01g 0.157g 0%
Polyunsaturated fat 0.165g 0.202g 0%
Tryptophan 0.039mg 0.216mg 0%
Threonine 0.122mg 0.844mg 0%
Isoleucine 0.147mg 0.887mg 0%
Leucine 0.223mg 1.565mg 0%
Lysine 0.174mg 1.768mg 0%
Methionine 0.053mg 0.57mg 0%
Phenylalanine 0.129mg 0.752mg 0%
Valine 0.161mg 0.992mg 0%
Histidine 0.064mg 0.567mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.8%
Contains more OtherOther +52.2%
Contains more ProteinProtein +573.4%
Contains more FatsFats +76.9%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -46.6%
Contains more Mono. FatMonounsaturated fat +1470%
Contains more Poly. FatPolyunsaturated fat +22.4%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.