Spinach raw vs. Fish sandwich — In-Depth Nutrition Comparison
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Important differences between spinach raw and fish sandwiches
- Spinach raw has more vitamin K, vitamin A, folate, vitamin C, manganese, iron, and magnesium; however, fish sandwiches have more selenium and vitamin B12.
- Spinach raw's daily need coverage for vitamin K is 391% more.
- Spinach raw has 108 times more vitamin A than fish sandwiches. Spinach raw has 9377IU of vitamin A, while fish sandwiches have 87IU.
- Spinach raw is lower in sodium.
- Fish sandwiches have a higher glycemic index than spinach raw.
The food varieties used in the comparison are Spinach, raw and Fast foods, fish sandwich, with tartar sauce.
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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.
| Contains more MagnesiumMagnesium | +216% |
| Contains more CalciumCalcium | +167.6% |
| Contains more PotassiumPotassium | +170.9% |
| Contains more IronIron | +80.7% |
| Contains more CopperCopper | +73.3% |
| Contains less SodiumSodium | -86.9% |
| Contains more ManganeseManganese | +239.8% |
| Contains more PhosphorusPhosphorus | +136.7% |
| Contains more SeleniumSelenium | +1700% |
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.
| Contains more Vitamin CVitamin C | +1461.1% |
| Contains more Vitamin AVitamin A | +7716.7% |
| Contains more Vitamin EVitamin E | +269.1% |
| Contains more Vitamin B2Vitamin B2 | +35% |
| Contains more Vitamin B6Vitamin B6 | +178.6% |
| Contains more Vitamin KVitamin K | +3450.7% |
| Contains more FolateFolate | +321.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +169.2% |
| Contains more Vitamin B3Vitamin B3 | +197% |
| Contains more Vitamin B5Vitamin B5 | +469.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +49.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 13.6µg | 391% |
| Vitamin A | 469µg | 6µg | 51% |
| Polyunsaturated fat | 0.165g | 6.257g | 41% |
| Folate | 194µg | 46µg | 37% |
| Selenium | 1µg | 18µg | 31% |
| Vitamin C | 28.1mg | 1.8mg | 29% |
| Manganese | 0.897mg | 0.264mg | 28% |
| Vitamin B12 | 0µg | 0.68µg | 28% |
| Sodium | 79mg | 602mg | 23% |
| Fats | 0.39g | 12.45g | 19% |
| Protein | 2.86g | 10.29g | 15% |
| Iron | 2.71mg | 1.5mg | 15% |
| Magnesium | 79mg | 25mg | 13% |
| Cholesterol | 0mg | 35mg | 12% |
| Calories | 23kcal | 257kcal | 12% |
| Vitamin B1 | 0.078mg | 0.21mg | 11% |
| Vitamin E | 2.03mg | 0.55mg | 10% |
| Vitamin B6 | 0.195mg | 0.07mg | 10% |
| Phosphorus | 49mg | 116mg | 10% |
| Potassium | 558mg | 206mg | 10% |
| Vitamin B3 | 0.724mg | 2.15mg | 9% |
| Saturated fat | 0.063g | 1.949g | 9% |
| Carbs | 3.63g | 26.69g | 8% |
| Calcium | 99mg | 37mg | 6% |
| Monounsaturated fat | 0.01g | 2.595g | 6% |
| Vitamin B5 | 0.065mg | 0.37mg | 6% |
| Copper | 0.13mg | 0.075mg | 6% |
| Fiber | 2.2g | 1g | 5% |
| Vitamin B2 | 0.189mg | 0.14mg | 4% |
| Choline | 19.3mg | 28.9mg | 2% |
| Fructose | 0.15g | 1.47g | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin D | 0IU | 9IU | 1% |
| Net carbs | 1.43g | 25.69g | N/A |
| Sugar | 0.42g | 3.53g | N/A |
| Zinc | 0.53mg | 0.49mg | 0% |
| Trans fat | 0g | 0.08g | N/A |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Omega-3 - EPA | 0g | 0.029g | N/A |
| Omega-3 - DHA | 0g | 0.064g | N/A |
| Omega-3 - ALA | 0.489g | N/A | |
| Omega-3 - DPA | 0g | 0.003g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.023g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A | |
| Omega-6 - Linoleic acid | 5.561g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
10.29 g
Fats:
12.45 g
Carbs:
26.69 g
Water:
48.44 g
Other:
2.13 g
| Contains more WaterWater | +88.7% |
| Contains more ProteinProtein | +259.8% |
| Contains more FatsFats | +3092.3% |
| Contains more CarbsCarbs | +635.3% |
| Contains more OtherOther | +23.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
1.949 g
Monounsaturated fat:
Mono. Fat
2.595 g
Polyunsaturated fat:
Poly. Fat
6.257 g
| Contains less Sat. FatSaturated fat | -96.8% |
| Contains more Mono. FatMonounsaturated fat | +25850% |
| Contains more Poly. FatPolyunsaturated fat | +3692.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
0 g
Sucrose:
0 g
Glucose:
1.2 g
Fructose:
1.47 g
Lactose:
0 g
Maltose:
0.87 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +990.9% |
| Contains more FructoseFructose | +880% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g