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  6. Spinach raw vs. Surimi

Spinach raw vs. Surimi — In-Depth Nutrition Comparison

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What are the main differences between spinach raw and surimi?

  • Spinach raw is richer in vitamin K, vitamin A, folate, manganese, vitamin C, iron, and potassium, while surimi is higher in vitamin B12, selenium, and phosphorus.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • Surimi has a higher glycemic index (50) than spinach raw (32).

We used Spinach, raw and Fish, surimi types in this comparison.

Infographic

Spinach raw vs Surimi 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%
Surimi
Surimi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more MagnesiumMagnesium +83.7%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +398.2%
Contains more IronIron +942.3%
Contains more CopperCopper +306.3%
Contains more ZincZinc +60.6%
Contains less SodiumSodium -44.8%
Contains more ManganeseManganese +8054.5%
Contains more PhosphorusPhosphorus +475.5%
Contains more SeleniumSelenium +2710%

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%
Surimi
Surimi
1
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2245%
Contains more Vitamin EVitamin E +222.2%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +229.1%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +482800%
Contains more FolateFolate +9600%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.07mg

All nutrients comparison - raw data values

Nutrient Spinach raw Surimi DV% diff.
Vitamin K 482.9µg 0.1µg 402%
Vitamin B12 0µg 1.6µg 67%
Vitamin A 469µg 20µg 50%
Selenium 1µg 28.1µg 49%
Folate 194µg 2µg 48%
Manganese 0.897mg 0.011mg 39%
Phosphorus 49mg 282mg 33%
Vitamin C 28.1mg 0mg 31%
Iron 2.71mg 0.26mg 31%
Protein 2.86g 15.18g 25%
Vitamin B6 0.195mg 0.03mg 13%
Potassium 558mg 112mg 13%
Vitamin B2 0.189mg 0.021mg 13%
Copper 0.13mg 0.032mg 11%
Cholesterol 0mg 30mg 10%
Fiber 2.2g 0g 9%
Calcium 99mg 9mg 9%
Magnesium 79mg 43mg 9%
Vitamin E 2.03mg 0.63mg 9%
Vitamin B1 0.078mg 0.02mg 5%
Choline 19.3mg 4%
Calories 23kcal 99kcal 4%
Vitamin B3 0.724mg 0.22mg 3%
Sodium 79mg 143mg 3%
Zinc 0.53mg 0.33mg 2%
Polyunsaturated fat 0.165g 0.443g 2%
Carbs 3.63g 6.85g 1%
Fats 0.39g 0.9g 1%
Saturated fat 0.063g 0.191g 1%
Net carbs 1.43g 6.85g N/A
Sugar 0.42g 0g N/A
Vitamin B5 0.065mg 0.07mg 0%
Monounsaturated fat 0.01g 0.149g 0%
Tryptophan 0.039mg 0.092mg 0%
Threonine 0.122mg 0.734mg 0%
Isoleucine 0.147mg 0.709mg 0%
Leucine 0.223mg 1.202mg 0%
Lysine 0.174mg 1.387mg 0%
Methionine 0.053mg 0.515mg 0%
Phenylalanine 0.129mg 0.595mg 0%
Valine 0.161mg 0.77mg 0%
Histidine 0.064mg 0.35mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g 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
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more WaterWater +19.7%
Contains more OtherOther +135.6%
Contains more ProteinProtein +430.8%
Contains more FatsFats +130.8%
Contains more CarbsCarbs +88.7%

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
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains less Sat. FatSaturated fat -67%
Contains more Mono. FatMonounsaturated fat +1390%
Contains more Poly. FatPolyunsaturated fat +168.5%

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.