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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, manganese, folate, and iron, yet roe is richer in vitamin B12, selenium, phosphorus, vitamin B2, and vitamin B5.
  • Daily need coverage for vitamin B12 for 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.
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%
Roe
Roe
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +203.8%
Contains more CalciumCalcium +253.6%
Contains more PotassiumPotassium +97.2%
Contains more IronIron +251.9%
Contains less SodiumSodium -32.5%
Contains more ManganeseManganese +6800%
Contains more ZincZinc +141.5%
Contains more PhosphorusPhosphorus +951%
Contains more SeleniumSelenium +5070%
~equal in Copper ~0.128mg

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%
Roe
Roe
5
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin CVitamin C +71.3%
Contains more Vitamin AVitamin A +415.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +110.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +255.1%
Contains more Vitamin B2Vitamin B2 +402.1%
Contains more Vitamin B3Vitamin B3 +202.8%
Contains more Vitamin B5Vitamin B5 +1675.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.185mg

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
Roe
Roe
3
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 CarbsCarbs +89.1%
Contains more WaterWater +55.9%
Contains more ProteinProtein +900.7%
Contains more FatsFats +2010.3%
Contains more OtherOther +51.2%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +21190%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Vitamin B12 0µg 11.54µg 481%
Vitamin K 482.9µg 402%
Cholesterol 0mg 479mg 160%
Selenium 1µg 51.7µg 92%
Phosphorus 49mg 515mg 67%
Vitamin B2 0.189mg 0.949mg 58%
Protein 2.86g 28.62g 52%
Vitamin A 469µg 91µg 42%
Manganese 0.897mg 0.013mg 38%
Folate 194µg 92µg 26%
Iron 2.71mg 0.77mg 24%
Polyunsaturated fat 0.165g 3.404g 22%
Vitamin B5 0.065mg 1.154mg 22%
Vitamin B1 0.078mg 0.277mg 17%
Vitamin E 2.03mg 14%
Magnesium 79mg 26mg 13%
Vitamin C 28.1mg 16.4mg 13%
Fats 0.39g 8.23g 12%
Calories 23kcal 204kcal 9%
Vitamin B3 0.724mg 2.192mg 9%
Fiber 2.2g 0g 9%
Potassium 558mg 283mg 8%
Saturated fat 0.063g 1.866g 8%
Zinc 0.53mg 1.28mg 7%
Calcium 99mg 28mg 7%
Monounsaturated fat 0.01g 2.129g 5%
Choline 19.3mg 4%
Sodium 79mg 117mg 2%
Vitamin B6 0.195mg 0.185mg 1%
Carbs 3.63g 1.92g 1%
Net carbs 1.43g 1.92g N/A
Sugar 0.42g N/A
Copper 0.13mg 0.128mg 0%
Tryptophan 0.039mg 0.375mg 0%
Threonine 0.122mg 1.305mg 0%
Isoleucine 0.147mg 1.465mg 0%
Leucine 0.223mg 2.509mg 0%
Lysine 0.174mg 2.179mg 0%
Methionine 0.053mg 0.71mg 0%
Phenylalanine 0.129mg 1.401mg 0%
Valine 0.161mg 1.676mg 0%
Histidine 0.064mg 0.778mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - DPA 0g 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
137%
Spinach raw
157%
Roe
Minerals Daily Need Coverage Score
45%
Spinach raw
68%
Roe

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 38mg)
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.