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  6. Spinach raw vs. Roe

Spinach raw vs. Roe — In-Depth Nutrition Comparison

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The main differences between Spinach raw and Roe

  • Spinach raw is richer in Vitamin A RAE, Manganese, Folate, and Iron, yet Roe is richer in Vitamin B12, Selenium, Phosphorus, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Roe is 481% higher.
  • Spinach raw contains 69 times more Manganese than Roe. Spinach raw contains 0.897mg of Manganese, while Roe contains 0.013mg.

Food types used in this article are Spinach, raw and Fish, roe, mixed species, cooked, dry heat.

Infographic

Spinach raw vs Roe 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
7
:
3
Roe
Roe
Contains more Calcium +253.6%
Contains more Iron +251.9%
Contains more Magnesium +203.8%
Contains more Potassium +97.2%
Contains less Sodium -32.5%
Contains more Manganese +6800%
Contains more Phosphorus +951%
Contains more Zinc +141.5%
Contains more Selenium +5070%
Equal in Copper - 0.128
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Calcium +253.6%
Contains more Iron +251.9%
Contains more Magnesium +203.8%
Contains more Potassium +97.2%
Contains less Sodium -32.5%
Contains more Manganese +6800%
Contains more Phosphorus +951%
Contains more Zinc +141.5%
Contains more Selenium +5070%
Equal in Copper - 0.128

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
7
:
5
Roe
Roe
Contains more Vitamin A +2994.7%
Contains more Vitamin C +71.3%
Contains more Folate +110.9%
Contains more Vitamin B1 +255.1%
Contains more Vitamin B2 +402.1%
Contains more Vitamin B3 +202.8%
Contains more Vitamin B5 +1675.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.185
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%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Contains more Vitamin A +2994.7%
Contains more Vitamin C +71.3%
Contains more Folate +110.9%
Contains more Vitamin B1 +255.1%
Contains more Vitamin B2 +402.1%
Contains more Vitamin B3 +202.8%
Contains more Vitamin B5 +1675.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.185

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
3
Roe
Roe
Contains more Carbs +89.1%
Contains more Water +55.9%
Contains more Protein +900.7%
Contains more Fats +2010.3%
Contains more Other +51.2%
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
Roe
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more Carbs +89.1%
Contains more Water +55.9%
Contains more Protein +900.7%
Contains more Fats +2010.3%
Contains more Other +51.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Roe
Roe
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +21190%
Contains more Polyunsaturated fat +1963%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +21190%
Contains more Polyunsaturated fat +1963%

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 Roe
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Roe Opinion
Net carbs 1.43g 1.92g Roe
Protein 2.86g 28.62g Roe
Fats 0.39g 8.23g Roe
Carbs 3.63g 1.92g Spinach raw
Calories 23kcal 204kcal Roe
Fructose 0.15g Spinach raw
Sugar 0.42g Roe
Fiber 2.2g 0g Spinach raw
Calcium 99mg 28mg Spinach raw
Iron 2.71mg 0.77mg Spinach raw
Magnesium 79mg 26mg Spinach raw
Phosphorus 49mg 515mg Roe
Potassium 558mg 283mg Spinach raw
Sodium 79mg 117mg Spinach raw
Zinc 0.53mg 1.28mg Roe
Copper 0.13mg 0.128mg Spinach raw
Manganese 0.897mg 0.013mg Spinach raw
Selenium 1µg 51.7µg Roe
Vitamin A 9377IU 303IU Spinach raw
Vitamin A RAE 469µg 91µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 28.1mg 16.4mg Spinach raw
Vitamin B1 0.078mg 0.277mg Roe
Vitamin B2 0.189mg 0.949mg Roe
Vitamin B3 0.724mg 2.192mg Roe
Vitamin B5 0.065mg 1.154mg Roe
Vitamin B6 0.195mg 0.185mg Spinach raw
Folate 194µg 92µg Spinach raw
Vitamin B12 0µg 11.54µg Roe
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg 0.375mg Roe
Threonine 0.122mg 1.305mg Roe
Isoleucine 0.147mg 1.465mg Roe
Leucine 0.223mg 2.509mg Roe
Lysine 0.174mg 2.179mg Roe
Methionine 0.053mg 0.71mg Roe
Phenylalanine 0.129mg 1.401mg Roe
Valine 0.161mg 1.676mg Roe
Histidine 0.064mg 0.778mg Roe
Cholesterol 0mg 479mg Spinach raw
Saturated Fat 0.063g 1.866g Spinach raw
Omega-3 - DHA 0g 1.747g Roe
Omega-3 - EPA 0g 1.26g Roe
Omega-3 - DPA 0g 0.105g Roe
Monounsaturated Fat 0.01g 2.129g Roe
Polyunsaturated fat 0.165g 3.404g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Roe
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
169%
Roe
Minerals Daily Need Coverage Score
45%
Spinach raw
68%
Roe

Comparison summary

Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 479mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 1.803g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $99.8)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 5)
Which food is richer in minerals?
?
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.
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.