Side-by-Side Comparison

Atlantic Salmon (Cooked/Baked) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean pan-seared salmon fillet displaying delicate pink flaky texture

fish seafood

Atlantic Salmon (Cooked/Baked)

206Calories

22.1Protein

0.0Fiber

0.0Vit C

View Details

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-89%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 206 kcal, 183 kcal less).

Higher Protein

+673%

Atlantic Salmon (Cooked/Baked)

Atlantic Salmon (Cooked/Baked) provides 22.1 g vs 2.9 g in Spinach (Raw) (+19.2 g, +673%).

Higher Dietary Fiber

Spinach (Raw)

Spinach (Raw) provides 2.2 g vs 0 g in Atlantic Salmon (Cooked/Baked) (+2.2 g).

Higher Vitamin C

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 0 mg in Atlantic Salmon (Cooked/Baked) (+28.1 mg).

Comparing per 100 g standard edible portion.

Nutrient

Atlantic Salmon (Cooked/Baked)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

206 kcal10% DV

Spinach (Raw)

23 kcal1% DV

Atlantic Salmon (Cooked/Baked) provides 206 kcal vs 23 kcal in Spinach (Raw) (+183 kcal, +796%).

ProteinAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

22.1 g44% DV

Spinach (Raw)

2.9 g6% DV

Atlantic Salmon (Cooked/Baked) provides 22.1 g vs 2.9 g in Spinach (Raw) (+19.2 g, +673%).

CarbohydratesSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 g

Spinach (Raw)

3.6 g1% DV

Spinach (Raw) has higher carbohydrates (3.6 g vs 0 g).

Dietary FiberSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 g

Spinach (Raw)

2.2 g8% DV

Spinach (Raw) has higher dietary fiber (2.2 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

12.4 g16% DV

Spinach (Raw)

0.39 g1% DV

Atlantic Salmon (Cooked/Baked) provides 12.4 g vs 0.39 g in Spinach (Raw) (+12.0 g, +3067%).

Total SugarsSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 g

Spinach (Raw)

0.42 g1% DV

Spinach (Raw) has higher total sugars (0.42 g vs 0 g).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 mg

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) has higher vitamin c (28.1 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

12 µg1% DV

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 12 µg in Atlantic Salmon (Cooked/Baked) (+457 µg, +3808%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

11 µg55% DV

Spinach (Raw)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (11 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

3.6 mg24% DV

Spinach (Raw)

2.0 mg14% DV

Atlantic Salmon (Cooked/Baked) provides 3.6 mg vs 2.0 mg in Spinach (Raw) (+1.5 mg, +75%).

Vitamin KSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0.1 µg

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 0.1 µg in Atlantic Salmon (Cooked/Baked) (+483 µg, +482800%).

Folate (DFE)Spinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

29 µg7% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 29 µg in Atlantic Salmon (Cooked/Baked) (+165 µg, +569%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.23 mg19% DV

Spinach (Raw)

0.08 mg7% DV

Atlantic Salmon (Cooked/Baked) provides 0.23 mg vs 0.08 mg in Spinach (Raw) (+0.15 mg, +190%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0.14 mg10% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.14 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

8.7 mg54% DV

Spinach (Raw)

0.72 mg5% DV

Atlantic Salmon (Cooked/Baked) provides 8.7 mg vs 0.72 mg in Spinach (Raw) (+7.9 mg, +1095%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.7 mg33% DV

Spinach (Raw)

0.07 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 1.7 mg vs 0.07 mg in Spinach (Raw) (+1.6 mg, +2454%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.64 mg38% DV

Spinach (Raw)

0.20 mg11% DV

Atlantic Salmon (Cooked/Baked) provides 0.64 mg vs 0.20 mg in Spinach (Raw) (+0.45 mg, +228%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

3.2 µg133% DV

Spinach (Raw)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (3.2 µg vs 0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

60.0 mg3% DV

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 60.0 mg in Atlantic Salmon (Cooked/Baked) (+19.0 mg, +32%).

PotassiumSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

384 mg8% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 384 mg in Atlantic Salmon (Cooked/Baked) (+174 mg, +45%).

CalciumSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

12.0 mg1% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 12.0 mg in Atlantic Salmon (Cooked/Baked) (+87.0 mg, +725%).

IronSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0.80 mg4% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 0.80 mg in Atlantic Salmon (Cooked/Baked) (+1.9 mg, +239%).

MagnesiumSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

30.0 mg7% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 30.0 mg in Atlantic Salmon (Cooked/Baked) (+49.0 mg, +163%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

252 mg20% DV

Spinach (Raw)

49.0 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 252 mg vs 49.0 mg in Spinach (Raw) (+203 mg, +414%).

ZincAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.64 mg6% DV

Spinach (Raw)

0.53 mg5% DV

Atlantic Salmon (Cooked/Baked) provides 0.64 mg vs 0.53 mg in Spinach (Raw) (+0.11 mg, +21%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

2.5 g13% DV

Spinach (Raw)

0.06 g

Atlantic Salmon (Cooked/Baked) provides 2.5 g vs 0.06 g in Spinach (Raw) (+2.4 g, +3868%).

Nutrient

Atlantic Salmon (Cooked/Baked)154 g (1 fillet (154 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

317 kcal16% DV

Spinach (Raw)

7 kcal

Atlantic Salmon (Cooked/Baked) provides 317 kcal vs 7 kcal in Spinach (Raw) (+310 kcal, +4498%).

ProteinAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

34.0 g68% DV

Spinach (Raw)

0.86 g2% DV

Atlantic Salmon (Cooked/Baked) provides 34.0 g vs 0.86 g in Spinach (Raw) (+33.2 g, +3867%).

CarbohydratesSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 g

Spinach (Raw)

1.1 g

Spinach (Raw) has higher carbohydrates (1.1 g vs 0 g).

Dietary FiberSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 g

Spinach (Raw)

0.66 g2% DV

Spinach (Raw) has higher dietary fiber (0.66 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

19.0 g24% DV

Spinach (Raw)

0.12 g

Atlantic Salmon (Cooked/Baked) provides 19.0 g vs 0.12 g in Spinach (Raw) (+18.9 g, +16156%).

Total SugarsSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 g

Spinach (Raw)

0.13 g

Spinach (Raw) provides slightly more total sugars (0.13 g vs 0 g).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 mg

Spinach (Raw)

8.4 mg9% DV

Spinach (Raw) has higher vitamin c (8.4 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 18 µg in Atlantic Salmon (Cooked/Baked) (+122 µg, +661%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

17 µg85% DV

Spinach (Raw)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (17 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

5.5 mg36% DV

Spinach (Raw)

0.61 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 5.5 mg vs 0.61 mg in Spinach (Raw) (+4.9 mg, +798%).

Vitamin KSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0.2 µg

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 0.2 µg in Atlantic Salmon (Cooked/Baked) (+145 µg, +93971%).

Folate (DFE)Spinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

45 µg11% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 45 µg in Atlantic Salmon (Cooked/Baked) (+14 µg, +30%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.35 mg29% DV

Spinach (Raw)

0.02 mg2% DV

Atlantic Salmon (Cooked/Baked) provides 0.35 mg vs 0.02 mg in Spinach (Raw) (+0.32 mg, +1387%).

Riboflavin (Vitamin B2)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.21 mg16% DV

Spinach (Raw)

0.06 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 0.21 mg vs 0.06 mg in Spinach (Raw) (+0.15 mg, +269%).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

13.3 mg83% DV

Spinach (Raw)

0.22 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 13.3 mg vs 0.22 mg in Spinach (Raw) (+13.1 mg, +6033%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

2.6 mg51% DV

Spinach (Raw)

0.02 mg

Atlantic Salmon (Cooked/Baked) provides 2.6 mg vs 0.02 mg in Spinach (Raw) (+2.5 mg, +13010%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.99 mg58% DV

Spinach (Raw)

0.06 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 0.99 mg vs 0.06 mg in Spinach (Raw) (+0.93 mg, +1585%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

4.9 µg204% DV

Spinach (Raw)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (4.9 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

92.4 mg4% DV

Spinach (Raw)

23.7 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 92.4 mg vs 23.7 mg in Spinach (Raw) (+68.7 mg, +290%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

591 mg13% DV

Spinach (Raw)

167 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 591 mg vs 167 mg in Spinach (Raw) (+424 mg, +253%).

CalciumSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

18.5 mg1% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 18.5 mg in Atlantic Salmon (Cooked/Baked) (+11.2 mg, +61%).

IronAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.2 mg7% DV

Spinach (Raw)

0.81 mg5% DV

Atlantic Salmon (Cooked/Baked) provides 1.2 mg vs 0.81 mg in Spinach (Raw) (+0.42 mg, +52%).

MagnesiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

46.2 mg11% DV

Spinach (Raw)

23.7 mg6% DV

Atlantic Salmon (Cooked/Baked) provides 46.2 mg vs 23.7 mg in Spinach (Raw) (+22.5 mg, +95%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

388 mg31% DV

Spinach (Raw)

14.7 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 388 mg vs 14.7 mg in Spinach (Raw) (+373 mg, +2540%).

ZincAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.99 mg9% DV

Spinach (Raw)

0.16 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 0.99 mg vs 0.16 mg in Spinach (Raw) (+0.83 mg, +520%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

3.9 g19% DV

Spinach (Raw)

0.02 g

Atlantic Salmon (Cooked/Baked) provides 3.9 g vs 0.02 g in Spinach (Raw) (+3.8 g, +20270%).

Nutrient

Atlantic Salmon (Cooked/Baked)Amount per 100 kcal (49 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Atlantic Salmon (Cooked/Baked)

101 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Atlantic Salmon (Cooked/Baked) and Spinach (Raw) provide similar amounts of calories (energy) (101 kcal).

ProteinSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

10.8 g22% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 10.8 g in Atlantic Salmon (Cooked/Baked) (+1.6 g, +15%).

CarbohydratesSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 g

Spinach (Raw)

15.8 g6% DV

Spinach (Raw) has higher carbohydrates (15.8 g vs 0 g).

Dietary FiberSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 g

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) has higher dietary fiber (9.6 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

6.1 g8% DV

Spinach (Raw)

1.7 g2% DV

Atlantic Salmon (Cooked/Baked) provides 6.1 g vs 1.7 g in Spinach (Raw) (+4.4 g, +257%).

Total SugarsSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 g

Spinach (Raw)

1.8 g4% DV

Spinach (Raw) has higher total sugars (1.8 g vs 0 g).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 mg

Spinach (Raw)

122 mg136% DV

Spinach (Raw) has higher vitamin c (122 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

5.9 µg1% DV

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 5.9 µg in Atlantic Salmon (Cooked/Baked) (+2,034 µg, +34596%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

5.4 µg27% DV

Spinach (Raw)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (5.4 µg vs 0 µg).

Vitamin ESpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

1.7 mg12% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 1.7 mg in Atlantic Salmon (Cooked/Baked) (+7.1 mg, +408%).

Vitamin KSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0.0 µg

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 0.0 µg in Atlantic Salmon (Cooked/Baked) (+2,101 µg, +4286869%).

Folate (DFE)Spinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

14 µg4% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 14 µg in Atlantic Salmon (Cooked/Baked) (+830 µg, +5839%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0.11 mg9% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.11 mg in Atlantic Salmon (Cooked/Baked) (+0.23 mg, +206%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0.07 mg5% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.07 mg in Atlantic Salmon (Cooked/Baked) (+0.76 mg, +1134%).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

4.2 mg26% DV

Spinach (Raw)

3.1 mg20% DV

Atlantic Salmon (Cooked/Baked) provides 4.2 mg vs 3.1 mg in Spinach (Raw) (+1.1 mg, +35%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.81 mg16% DV

Spinach (Raw)

0.28 mg6% DV

Atlantic Salmon (Cooked/Baked) provides 0.81 mg vs 0.28 mg in Spinach (Raw) (+0.53 mg, +188%).

Vitamin B6Spinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0.31 mg18% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.31 mg in Atlantic Salmon (Cooked/Baked) (+0.53 mg, +170%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.6 µg65% DV

Spinach (Raw)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (1.6 µg vs 0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

29.4 mg1% DV

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 29.4 mg in Atlantic Salmon (Cooked/Baked) (+314 mg, +1069%).

PotassiumSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

188 mg4% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 188 mg in Atlantic Salmon (Cooked/Baked) (+2,239 mg, +1190%).

CalciumSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

5.9 mg

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 5.9 mg in Atlantic Salmon (Cooked/Baked) (+425 mg, +7224%).

IronSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0.39 mg2% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 0.39 mg in Atlantic Salmon (Cooked/Baked) (+11.4 mg, +2907%).

MagnesiumSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

14.7 mg3% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 14.7 mg in Atlantic Salmon (Cooked/Baked) (+329 mg, +2238%).

PhosphorusSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

123 mg10% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 123 mg in Atlantic Salmon (Cooked/Baked) (+89.7 mg, +73%).

ZincSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0.31 mg3% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.31 mg in Atlantic Salmon (Cooked/Baked) (+2.0 mg, +635%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.2 g6% DV

Spinach (Raw)

0.27 g1% DV

Atlantic Salmon (Cooked/Baked) provides 1.2 g vs 0.27 g in Spinach (Raw) (+0.95 g, +347%).

Nutrient

Atlantic Salmon (Cooked/Baked)Normalized to 300 kcal (146 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Atlantic Salmon (Cooked/Baked)

301 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Atlantic Salmon (Cooked/Baked) and Spinach (Raw) provide similar amounts of calories (energy) (301 kcal).

ProteinSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

32.3 g65% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 32.3 g in Atlantic Salmon (Cooked/Baked) (+5.0 g, +16%).

CarbohydratesSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 g

Spinach (Raw)

47.3 g17% DV

Spinach (Raw) has higher carbohydrates (47.3 g vs 0 g).

Dietary FiberSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 g

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) has higher dietary fiber (28.7 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

18.0 g23% DV

Spinach (Raw)

5.1 g7% DV

Atlantic Salmon (Cooked/Baked) provides 18.0 g vs 5.1 g in Spinach (Raw) (+12.9 g, +255%).

Total SugarsSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 g

Spinach (Raw)

5.5 g11% DV

Spinach (Raw) has higher total sugars (5.5 g vs 0 g).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0 mg

Spinach (Raw)

366 mg407% DV

Spinach (Raw) has higher vitamin c (366 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 18 µg in Atlantic Salmon (Cooked/Baked) (+6,098 µg, +34807%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

16 µg80% DV

Spinach (Raw)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (16 µg vs 0 µg).

Vitamin ESpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

5.2 mg35% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 5.2 mg in Atlantic Salmon (Cooked/Baked) (+21.3 mg, +411%).

Vitamin KSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0.1 µg

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 0.1 µg in Atlantic Salmon (Cooked/Baked) (+6,297 µg, +4312925%).

Folate (DFE)Spinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

42 µg11% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 42 µg in Atlantic Salmon (Cooked/Baked) (+2,487 µg, +5875%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0.33 mg27% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.33 mg in Atlantic Salmon (Cooked/Baked) (+0.69 mg, +208%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0.20 mg15% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.20 mg in Atlantic Salmon (Cooked/Baked) (+2.3 mg, +1141%).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

12.6 mg79% DV

Spinach (Raw)

9.4 mg59% DV

Atlantic Salmon (Cooked/Baked) provides 12.6 mg vs 9.4 mg in Spinach (Raw) (+3.2 mg, +34%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

2.4 mg48% DV

Spinach (Raw)

0.85 mg17% DV

Atlantic Salmon (Cooked/Baked) provides 2.4 mg vs 0.85 mg in Spinach (Raw) (+1.6 mg, +186%).

Vitamin B6Spinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0.93 mg55% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.93 mg in Atlantic Salmon (Cooked/Baked) (+1.6 mg, +172%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

4.6 µg193% DV

Spinach (Raw)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (4.6 µg vs 0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

87.6 mg4% DV

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 87.6 mg in Atlantic Salmon (Cooked/Baked) (+943 mg, +1076%).

PotassiumSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

561 mg12% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 561 mg in Atlantic Salmon (Cooked/Baked) (+6,716 mg, +1198%).

CalciumSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

17.5 mg1% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 17.5 mg in Atlantic Salmon (Cooked/Baked) (+1,273 mg, +7268%).

IronSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

1.2 mg6% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 1.2 mg in Atlantic Salmon (Cooked/Baked) (+34.2 mg, +2926%).

MagnesiumSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

43.8 mg10% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 43.8 mg in Atlantic Salmon (Cooked/Baked) (+986 mg, +2252%).

PhosphorusSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

368 mg29% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 368 mg in Atlantic Salmon (Cooked/Baked) (+271 mg, +74%).

ZincSpinach (Raw) higher

Atlantic Salmon (Cooked/Baked)

0.93 mg8% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 0.93 mg in Atlantic Salmon (Cooked/Baked) (+6.0 mg, +640%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

3.7 g18% DV

Spinach (Raw)

0.82 g4% DV

Atlantic Salmon (Cooked/Baked) provides 3.7 g vs 0.82 g in Spinach (Raw) (+2.8 g, +344%).

Atlantic Salmon (Cooked/Baked) vs Spinach (Raw)

Atlantic Salmon (Cooked/Baked)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary