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  6. Surimi vs. Spinach raw

Surimi vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between surimi and spinach raw?

  • Surimi is richer in vitamin B12, selenium, and phosphorus, while spinach raw is higher in vitamin K, vitamin A, folate, manganese, vitamin C, iron, and potassium.
  • 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 Fish, surimi and Spinach, raw types in this comparison.

Infographic

Surimi vs Spinach raw 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.
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%
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%
Contains more PhosphorusPhosphorus +475.5%
Contains more SeleniumSelenium +2710%
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%

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.
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%
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%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.065mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +430.8%
Contains more FatsFats +130.8%
Contains more CarbsCarbs +88.7%
Contains more WaterWater +19.7%
Contains more OtherOther +135.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +1390%
Contains more Poly. FatPolyunsaturated fat +168.5%
Contains less Sat. FatSaturated fat -67%

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.