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  6. Spinach raw vs. Sockeye salmon

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

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Summary of differences between spinach raw and sockeye salmon

  • Spinach raw has more vitamin K, vitamin A, folate, and manganese; however, sockeye salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, and phosphorus.
  • Spinach raw covers your daily need for vitamin K, 402% more than sockeye salmon.
  • Spinach raw has 69 times more manganese than sockeye salmon. While spinach raw has 0.897mg of manganese, sockeye salmon has only 0.013mg.
  • The glycemic index of spinach raw is higher.

These are the specific foods used in this comparison Spinach, raw and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Spinach raw vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +119.4%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +28%
Contains more IronIron +421.2%
Contains more CopperCopper +71.1%
Contains less SodiumSodium -14.1%
Contains more ManganeseManganese +6800%
Contains more PhosphorusPhosphorus +522.4%
Contains more SeleniumSelenium +3450%
~equal in Zinc ~0.55mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +708.6%
Contains more Vitamin EVitamin E +105.1%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +2671.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +101.3%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin B3Vitamin B3 +1298.2%
Contains more Vitamin B5Vitamin B5 +1860%
Contains more Vitamin B6Vitamin B6 +324.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +483.4%

All nutrients comparison - raw data values

Nutrient Spinach raw Sockeye salmon DV% diff.
Vitamin K 482.9µg 0.1µg 402%
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Selenium 1µg 35.5µg 63%
Vitamin B3 0.724mg 10.123mg 59%
Vitamin B6 0.195mg 0.827mg 49%
Folate 194µg 7µg 47%
Protein 2.86g 26.48g 47%
Vitamin A 469µg 58µg 46%
Manganese 0.897mg 0.013mg 38%
Phosphorus 49mg 305mg 37%
Vitamin C 28.1mg 0mg 31%
Iron 2.71mg 0.52mg 27%
Vitamin B5 0.065mg 1.274mg 24%
Cholesterol 0mg 61mg 20%
Choline 19.3mg 112.6mg 17%
Magnesium 79mg 36mg 10%
Calcium 99mg 11mg 9%
Fiber 2.2g 0g 9%
Polyunsaturated fat 0.165g 1.327g 8%
Fats 0.39g 5.57g 8%
Calories 23kcal 156kcal 7%
Vitamin B1 0.078mg 0.157mg 7%
Vitamin E 2.03mg 0.99mg 7%
Copper 0.13mg 0.076mg 6%
Monounsaturated fat 0.01g 1.864g 5%
Vitamin B2 0.189mg 0.246mg 4%
Potassium 558mg 436mg 4%
Saturated fat 0.063g 0.969g 4%
Sodium 79mg 92mg 1%
Carbs 3.63g 0g 1%
Net carbs 1.43g 0g N/A
Sugar 0.42g 0g N/A
Zinc 0.53mg 0.55mg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.039mg 0.335mg 0%
Threonine 0.122mg 1.247mg 0%
Isoleucine 0.147mg 1.274mg 0%
Leucine 0.223mg 2.185mg 0%
Lysine 0.174mg 2.574mg 0%
Methionine 0.053mg 0.858mg 0%
Phenylalanine 0.129mg 1.086mg 0%
Valine 0.161mg 1.461mg 0%
Histidine 0.064mg 0.711mg 0%
Fructose 0.15g 0g 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.7%
Contains more OtherOther +177.4%
Contains more ProteinProtein +825.9%
Contains more FatsFats +1328.2%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +18540%
Contains more Poly. FatPolyunsaturated fat +704.2%

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.