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.
Detailed nutritional comparison of salmon and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Spinach src

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 .

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Spinach (Spinach, raw) .

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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.

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