Fish Sauce vs. Spinach
Nutrition comparison of Fish Sauce and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fish sauce
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fish sauce and spinach:
- Both spinach and fish sauce are high in calcium and potassium.
- Spinach has more thiamin, riboflavin and folate, however, fish sauce contains more niacin and Vitamin B12.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Fish Sauce (Sauce, fish, ready-to-serve) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and fish sauce contain similar amounts of calories - spinach has 23 calories per 100 grams and fish sauce has 35 calories.
For macronutrient ratios, fish sauce is heavier in protein, lighter in carbs and lighter in fat compared to spinach per calorie. Fish sauce has a macronutrient ratio of 59:41:0 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fish Sauce | Spinach | |
|---|---|---|
| Protein | 59% | 39% |
| Carbohydrates | 41% | 49% |
| Fat | ~ | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and fish sauce are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and fish sauce has 3.6g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than fish sauce - spinach has 2.2g of dietary fiber per 100 grams and fish sauce does not contain significant amounts.
sugar
Spinach and fish sauce contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and fish sauce has 3.6g of sugar.
Protein
protein
Fish sauce has 77% more protein than spinach - spinach has 2.9g of protein per 100 grams and fish sauce has 5.1g of protein.
Fat
saturated fat
Both spinach and fish sauce are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and fish sauce has 0g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 55 times more Vitamin C than fish sauce - spinach has 28.1mg of Vitamin C per 100 grams and fish sauce has 0.5mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 116 times more Vitamin A than fish sauce - spinach has 469ug of Vitamin A per 100 grams and fish sauce has 4ug of Vitamin A.
Vitamin E
Spinach has more Vitamin E than fish sauce - spinach has 2mg of Vitamin E per 100 grams and fish sauce does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than fish sauce - spinach has 482.9ug of Vitamin K per 100 grams and fish sauce does not contain significant amounts.
The B Vitamins
Spinach has more thiamin, riboflavin and folate, however, fish sauce contains more niacin and Vitamin B12. Both fish sauce and spinach contain significant amounts of pantothenic acid and Vitamin B6.
| Fish Sauce | Spinach | |
|---|---|---|
| Thiamin | 0.012 MG | 0.078 MG |
| Riboflavin | 0.057 MG | 0.189 MG |
| Niacin | 2.313 MG | 0.724 MG |
| Pantothenic acid | 0.118 MG | 0.065 MG |
| Vitamin B6 | 0.396 MG | 0.195 MG |
| Folate | 51 UG | 194 UG |
| Vitamin B12 | 0.48 UG | ~ |
Minerals
calcium
Both spinach and fish sauce are high in calcium. Spinach has 130% more calcium than fish sauce - spinach has 99mg of calcium per 100 grams and fish sauce has 43mg of calcium.
iron
Spinach is a great source of iron and it has 247% more iron than fish sauce - spinach has 2.7mg of iron per 100 grams and fish sauce has 0.78mg of iron.
potassium
Both spinach and fish sauce are high in potassium. Spinach has 94% more potassium than fish sauce - spinach has 558mg of potassium per 100 grams and fish sauce has 288mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than fish sauce per 100 grams.
| Fish Sauce | Spinach | |
|---|---|---|
| DHA | 0.002 G | ~ |
| EPA | 0.001 G | ~ |
| alpha linoleic acid | ~ | 0.138 G |
| Total | 0.003 G | 0.138 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 Fish Sauce or Spinach .
Note: The specific food items compared are: Fish Sauce (Sauce, fish, ready-to-serve) and Spinach (Spinach, raw) .
Fish Sauce 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 fish sauce contain more calories in 100 grams?Spinach and fish sauce contain similar amounts of calories - spinach has 23 calories in 100g and fish sauce has 35 calories.
Is spinach or fish sauce better for protein?
Fish sauce has 80% more protein than spinach - spinach has 2.9g of protein per 100 grams and fish sauce has 5.1g of protein.
Does spinach or fish sauce have more carbohydrates?
By weight, both spinach and fish sauce are low in carbohydrates - spinach has 3.6g of carbs for 100g and fish sauce has 3.6g of carbohydrates.
Does spinach or fish sauce contain more calcium?
Both spinach and fish sauce are high in calcium. Spinach has 130% more calcium than fish sauce - spinach has 99mg of calcium in 100 grams and fish sauce has 43mg of calcium.
Does spinach or fish sauce contain more potassium?
Both spinach and fish sauce are high in potassium. Spinach has 90% more potassium than fish sauce - spinach has 558mg of potassium in 100 grams and fish sauce has 288mg of potassium.