Fish LingcodvsSpinach
🎯When to Eat What
Goal-based picks for Fish Lingcod vs Spinach
Go with Spinach at just 23 kcal per 100g — 73% fewer calories.
Fish Lingcod will keep you satisfied longer with 17.7g protein — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Spinach has both iron (2.71mg) and vitamin C (28mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Fish Lingcod packs 17.7g of protein per 100g (83% of calories from protein) — the better pick for muscle growth and recovery.
Spinach is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Spinach provides 558mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Fish Lingcod | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 85kcal4% | 23kcal1% | +62kcal |
| Protein | 18g35% | 2.9g6% | +15g |
| Total Fat | 1.1g1% | 0.39g1% | +0.67g |
| Saturated Fat | 0.20g1% | <0.1g0% | +0.13g |
| Trans Fat | — | 0g | — |
| Cholesterol | 52mg17% | 0mg0% | +52mg |
| Carbohydrates | 0g0% | 3.6g1% | <0.1g |
| Dietary Fiber | 0g0% | 2.2g8% | <0.1g |
| Sugars | — | 0.42g | — |
| ✨Vitamins | |||
| Vitamin A | 15mcg2% | 469mcg52% | <0.1mcg |
| Vitamin C | 0mg0% | 28mg31% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | 2.0mg14% | — |
| Vitamin K | — | 483mcg403% | — |
| Vitamin B6 | 0.30mg18% | 0.20mg11% | +0.10mg |
| Vitamin B12 | 3.6mcg150% | 0mcg0% | +3.6mcg |
| Folate | 9.0mcg2% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | 0.11mg9% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 1.9mg12% | 0.72mg5% | +1.2mg |
| 🔶Minerals | |||
| Sodium | 59mg3% | 79mg3% | <0.1mg |
| Calcium | 14mg1% | 99mg8% | <0.1mg |
| Iron | 0.32mg2% | 2.7mg15% | <0.1mg |
| Potassium | 437mg9% | 558mg12% | <0.1mg |
| Phosphorus | 201mg16% | 49mg4% | +152mg |
| Magnesium | 26mg6% | 79mg19% | <0.1mg |
| Zinc | 0.45mg4% | 0.53mg5% | <0.1mg |
| Copper | <0.1mg3% | 0.13mg14% | <0.1mg |
| Manganese | <0.1mg1% | 0.90mg39% | <0.1mg |
| Selenium | 37mcg66% | 1.0mcg2% | +36mcg |
🔬Nutritional Analysis
Calories: Spinach is significantly lower in calories at just 23 kcal per 100g compared to 85 kcal for Fish Lingcod — that's 270% fewer calories, making Spinach the better choice for calorie-conscious diets.
Protein: Fish Lingcod provides more protein with 17.7g versus 2.86g per 100g. In terms of protein-to-calorie efficiency, Fish Lingcod offers better value for building and maintaining muscle.
Fat: Fish Lingcod has more fat (1.06g vs 0.39g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Spinach: 28.1mg vs 0mg), Vitamin B12 (Fish Lingcod: 3.6mcg vs 0mcg), Vitamin A (Spinach: 469mcg vs 15mcg).
Key Minerals: Notable mineral differences include Manganese (Spinach: 0.897mg vs 0.02mg), Selenium (Fish Lingcod: 36.5mcg vs 1mcg), Iron (Spinach: 2.71mg vs 0.32mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.