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  6. Spinach raw vs. Smoked salmon

Spinach raw vs. Smoked salmon — In-Depth Nutrition Comparison

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The main differences between spinach raw and smoked salmon

  • Spinach raw is richer in vitamin K, vitamin A, folate, manganese, and vitamin C, yet smoked salmon is richer in vitamin B12, vitamin D, selenium, and vitamin B3.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.
  • Spinach raw contains less sodium.
  • Smoked salmon has a lower glycemic index than spinach raw.

Food types used in this article are Spinach, raw and Fish, salmon, chinook, smoked.

Infographic

Spinach raw vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +338.9%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +218.9%
Contains more IronIron +218.8%
Contains more ZincZinc +71%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +5176.5%
Contains more CopperCopper +76.9%
Contains more PhosphorusPhosphorus +234.7%
Contains more SeleniumSelenium +3140%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1703.8%
Contains more Vitamin EVitamin E +50.4%
Contains more Vitamin B1Vitamin B1 +239.1%
Contains more Vitamin B2Vitamin B2 +87.1%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +9600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +551.9%
Contains more Vitamin B5Vitamin B5 +1238.5%
Contains more Vitamin B6Vitamin B6 +42.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +361.1%

All nutrients comparison - raw data values

Nutrient Spinach raw Smoked salmon DV% diff.
Vitamin K 482.9µg 0.1µg 402%
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Selenium 1µg 32.4µg 57%
Vitamin A 469µg 26µg 49%
Folate 194µg 2µg 48%
Manganese 0.897mg 0.017mg 38%
Protein 2.86g 18.28g 31%
Vitamin C 28.1mg 0mg 31%
Sodium 79mg 672mg 26%
Vitamin B3 0.724mg 4.72mg 25%
Iron 2.71mg 0.85mg 23%
Phosphorus 49mg 164mg 16%
Vitamin B5 0.065mg 0.87mg 16%
Magnesium 79mg 18mg 15%
Choline 19.3mg 89mg 13%
Potassium 558mg 175mg 11%
Copper 0.13mg 0.23mg 11%
Fiber 2.2g 0g 9%
Calcium 99mg 11mg 9%
Cholesterol 0mg 23mg 8%
Vitamin B2 0.189mg 0.101mg 7%
Vitamin B6 0.195mg 0.278mg 6%
Polyunsaturated fat 0.165g 0.995g 6%
Fats 0.39g 4.32g 6%
Monounsaturated fat 0.01g 2.023g 5%
Calories 23kcal 117kcal 5%
Vitamin B1 0.078mg 0.023mg 5%
Vitamin E 2.03mg 1.35mg 5%
Saturated fat 0.063g 0.929g 4%
Zinc 0.53mg 0.31mg 2%
Carbs 3.63g 0g 1%
Net carbs 1.43g 0g N/A
Sugar 0.42g 0g N/A
Tryptophan 0.039mg 0.205mg 0%
Threonine 0.122mg 0.801mg 0%
Isoleucine 0.147mg 0.842mg 0%
Leucine 0.223mg 1.486mg 0%
Lysine 0.174mg 1.679mg 0%
Methionine 0.053mg 0.541mg 0%
Phenylalanine 0.129mg 0.714mg 0%
Valine 0.161mg 0.942mg 0%
Histidine 0.064mg 0.538mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.9%
Contains more ProteinProtein +539.2%
Contains more FatsFats +1007.7%
Contains more OtherOther +214%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +20130%
Contains more Poly. FatPolyunsaturated fat +503%

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.