Salmon vs. Spinach
Nutrition comparison of Salmon and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and spinach:
- Both spinach and salmon are high in potassium.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, spinach contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and spinach has 82% less calories than salmon - spinach has 23 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Salmon has a macronutrient ratio of 67:0:33 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Spinach | |
|---|---|---|
| Protein | 67% | 39% |
| Carbohydrates | ~ | 49% |
| Fat | 33% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and salmon are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than salmon - spinach has 2.2g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Spinach and salmon contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 617% more protein than spinach - spinach has 2.9g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both spinach and salmon are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and spinach are low in trans fat - salmon has 0.03g of trans fat per 100 grams and spinach does not contain significant amounts.
cholesterol
Spinach has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than salmon - spinach has 28.1mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 12 times more Vitamin A than salmon - spinach has 469ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than spinach - salmon has 435iu of Vitamin D per 100 grams and spinach does not contain significant amounts.
Vitamin E
Spinach has 408% more Vitamin E than salmon - spinach has 2mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 1206 times more Vitamin K than salmon - spinach has 482.9ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, spinach contains more folate. Both salmon and spinach contain significant amounts of thiamin and riboflavin.
| Salmon | Spinach | |
|---|---|---|
| Thiamin | 0.08 MG | 0.078 MG |
| Riboflavin | 0.105 MG | 0.189 MG |
| Niacin | 7.995 MG | 0.724 MG |
| Pantothenic acid | 1.03 MG | 0.065 MG |
| Vitamin B6 | 0.611 MG | 0.195 MG |
| Folate | 4 UG | 194 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Spinach is an excellent source of calcium and it has 13 times more calcium than salmon - spinach has 99mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Spinach is a great source of iron and it has 613% more iron than salmon - spinach has 2.7mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both spinach and salmon are high in potassium. Spinach has 52% more potassium than salmon - spinach has 558mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than spinach per 100 grams.
| Salmon | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.138 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than spinach per 100 grams.
| Salmon | Spinach | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.026 G |
| Total | 0.085 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Salmon or Spinach .
Salmon g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or salmon contain more calories in 100 grams?Salmon is high in calories and spinach has 80% less calories than salmon - spinach has 23 calories in 100g and salmon has 127 calories.
Is spinach or salmon better for protein?
Salmon is a fantastic source of protein and it has 620% more protein than spinach - spinach has 2.9g of protein per 100 grams and salmon has 20.5g of protein.
Does spinach or salmon have more carbohydrates?
By weight, both spinach and salmon are low in carbohydrates - spinach has 3.6g of carbs for 100g and salmon has no carbs..
Does spinach or salmon contain more calcium?
Spinach is a rich source of calcium and it has 13 times more calcium than salmon - spinach has 99mg of calcium in 100 grams and salmon has 7mg of calcium.
Does spinach or salmon contain more potassium?
Both spinach and salmon are high in potassium. Spinach has 50% more potassium than salmon - spinach has 558mg of potassium in 100 grams and salmon has 366mg of potassium.