Fish Oil SalmonvsSpinach
ðŊWhen to Eat What
Goal-based picks for Fish Oil Salmon vs Spinach
Go with Spinach at just 23 kcal per 100g â 97% fewer calories.
Spinach has both iron (2.71mg) and vitamin C (28mg) â vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Spinach is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Spinach provides 558mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Spinach provides 99mg of calcium per 100g â a much better source for bone health.
Spinach delivers 28mg of vitamin C per 100g â great for immune function and skin health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Oil Salmon | Spinach | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 902kcal45% | 23kcal1% | +879kcal |
| Protein | 0g0% | 2.9g6% | <0.1g |
| Total Fat | 100g128% | 0.39g1% | +100g |
| Saturated Fat | 20g99% | <0.1g0% | +20g |
| Trans Fat | â | 0g | â |
| Cholesterol | 485mg162% | 0mg0% | +485mg |
| Carbohydrates | 0g0% | 3.6g1% | <0.1g |
| Dietary Fiber | 0g0% | 2.2g8% | <0.1g |
| Sugars | â | 0.42g | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 469mcg52% | <0.1mcg |
| Vitamin C | 0mg0% | 28mg31% | <0.1mg |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | â | 2.0mg14% | â |
| Vitamin K | â | 483mcg403% | â |
| Vitamin B6 | 0mg0% | 0.20mg11% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 0mcg0% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | 0mg0% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | 0mg0% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 0mg0% | 0.72mg5% | <0.1mg |
| ðķMinerals | |||
| Sodium | 0mg0% | 79mg3% | <0.1mg |
| Calcium | 0mg0% | 99mg8% | <0.1mg |
| Iron | 0mg0% | 2.7mg15% | <0.1mg |
| Potassium | 0mg0% | 558mg12% | <0.1mg |
| Phosphorus | 0mg0% | 49mg4% | <0.1mg |
| Magnesium | 0mg0% | 79mg19% | <0.1mg |
| Zinc | 0mg0% | 0.53mg5% | <0.1mg |
| Copper | 0mg0% | 0.13mg14% | <0.1mg |
| Manganese | 0mg0% | 0.90mg39% | <0.1mg |
| Selenium | 0mcg0% | 1.0mcg2% | <0.1mcg |
ðŽNutritional Analysis
Calories: Spinach is significantly lower in calories at just 23 kcal per 100g compared to 902 kcal for Fish Oil Salmon â that's 3822% fewer calories, making Spinach the better choice for calorie-conscious diets.
Protein: Spinach provides more protein with 2.86g versus 0g per 100g. In terms of protein-to-calorie efficiency, Spinach offers better value for building and maintaining muscle.
Fat: Spinach is the leaner option with 0.39g of total fat per 100g compared to 100g. Spinach has less saturated fat (0.063g vs 19.9g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach: 469mcg vs 0mcg), Vitamin C (Spinach: 28.1mg vs 0mg), Vitamin B6 (Spinach: 0.195mg vs 0mg).
Key Minerals: Notable mineral differences include Calcium (Spinach: 99mg vs 0mg), Iron (Spinach: 2.71mg vs 0mg), Potassium (Spinach: 558mg vs 0mg).
Diet Suitability: Both fit a low-carb or keto diet. Spinach fits a low-fat diet. Both fit a low-sodium diet.