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  6. Spinach raw vs. Tuna salad

Spinach raw vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on the differences between spinach raw and tuna salad

  • Spinach raw is higher in vitamin A, folate, manganese, vitamin C, iron, and magnesium, yet tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus.
  • Spinach raw covers your daily vitamin A needs 186% more than tuna salad.
  • Spinach raw contains 24 times more folate than tuna salad. While spinach raw contains 194µg of folate, tuna salad contains only 8µg.

Food varieties used in this article are Spinach, raw and Fish, tuna salad.

Infographic

Spinach raw vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +315.8%
Contains more CalciumCalcium +482.4%
Contains more PotassiumPotassium +213.5%
Contains more IronIron +171%
Contains less SodiumSodium -80.3%
Contains more ManganeseManganese +2142.5%
Contains more CopperCopper +11.5%
Contains more PhosphorusPhosphorus +263.3%
Contains more SeleniumSelenium +4020%
~equal in Zinc ~0.56mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +1177.3%
Contains more Vitamin AVitamin A +1854.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +151.6%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B6Vitamin B6 +140.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2325%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +825.4%
Contains more Vitamin B5Vitamin B5 +300%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Spinach raw Tuna salad DV% diff.
Vitamin K 482.9µg 402%
Selenium 1µg 41.2µg 73%
Vitamin B12 0µg 1.2µg 50%
Vitamin A 469µg 24µg 49%
Folate 194µg 8µg 47%
Manganese 0.897mg 0.04mg 37%
Vitamin B3 0.724mg 6.7mg 37%
Vitamin C 28.1mg 2.2mg 29%
Polyunsaturated fat 0.165g 4.122g 26%
Protein 2.86g 16.04g 26%
Iron 2.71mg 1mg 21%
Phosphorus 49mg 178mg 18%
Magnesium 79mg 19mg 14%
Sodium 79mg 402mg 14%
Fats 0.39g 9.26g 14%
Vitamin E 2.03mg 14%
Potassium 558mg 178mg 11%
Vitamin B6 0.195mg 0.081mg 9%
Fiber 2.2g 0g 9%
Vitamin B2 0.189mg 0.07mg 9%
Calories 23kcal 187kcal 8%
Calcium 99mg 17mg 8%
Saturated fat 0.063g 1.544g 7%
Monounsaturated fat 0.01g 2.887g 7%
Vitamin B1 0.078mg 0.031mg 4%
Vitamin B5 0.065mg 0.26mg 4%
Cholesterol 0mg 13mg 4%
Choline 19.3mg 4%
Copper 0.13mg 0.145mg 2%
Carbs 3.63g 9.41g 2%
Net carbs 1.43g 9.41g N/A
Sugar 0.42g N/A
Zinc 0.53mg 0.56mg 0%
Tryptophan 0.039mg 0.18mg 0%
Threonine 0.122mg 0.701mg 0%
Isoleucine 0.147mg 0.739mg 0%
Leucine 0.223mg 1.293mg 0%
Lysine 0.174mg 1.457mg 0%
Methionine 0.053mg 0.47mg 0%
Phenylalanine 0.129mg 0.626mg 0%
Valine 0.161mg 0.824mg 0%
Histidine 0.064mg 0.467mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +44.7%
Contains more ProteinProtein +460.8%
Contains more FatsFats +2274.4%
Contains more CarbsCarbs +159.2%
Contains more OtherOther +23.8%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +28770%
Contains more Poly. FatPolyunsaturated fat +2398.2%

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.