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Compare	Spinach	VS	Tuna

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Overview:

Detailed comparison of nutrition information for Spinach and Tuna Superfoods. Side by side look at similarities and differences in nutrition data like dietary fiber, total carbohydrate, cholesterol, protein, fat composition, vitamins, minerals and more. B

There are 83 differences and 6 similarities between Spinach, Tuna

General Info
Standardized Size (all values listed in table are for 100g serving size)		100 Grams	vs	100 Grams
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Normal Serving Size		1 Cup (180g)	vs	3 Oz (85g)
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Origin/Cultivated from		Mediterranean	vs	Pacific Ocean
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Family		Amaranthaceae	vs	Scombridae
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Good for		Diet, Cancer, Anti-inflammatory, Antioxidants, Blood Pressure, Vision, Immunity, Skin, Bones, Calcification, Brain And Nervous Function	vs	Stroke Prevention, Blood Pressure, Cardiovascular Disease Prevention, Alzheimer S Disease Prevention, Cancer Prevention, Macular Degeneration Prevention, Arthritis
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Serving Forms		Cooked, Boiled, Drained, Without Salt	vs	Yellowfin, Fresh, Cooked, Dry Heat
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Uses		Culinary	vs	Culinary
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Basic Nutrition Facts
Calories		23 kcal	vs	130 kcal
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Energy		96 KJ	vs	543 KJ
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Total Carbohydrates		3.75 g	vs
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Total Fat (lipids)		0.26 g	vs	0.59 g
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Saturated Fat		0.04 g	vs	0.2 g
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Polyunsaturated Fat		0.11 g	vs	0.17 g
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Monounsaturated Fat		0.01 g	vs	0.14 g
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Dietary Fiber		2.4 g	vs
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Sugars		0.43 g	vs
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Protein		2.97 g	vs	29.15 g
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Cholesterol			vs	47 mg
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Carbohydrates
Total Carbohydrates		3.75 g	vs
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Dietary Fiber		2.4 g	vs
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Sugars		0.43 g	vs
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Minerals
Calcium (Ca)		136 mg	vs	4 mg
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Iron (Fe)		3.57 mg	vs	0.92 mg
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Magnesium (Mg)		87 mg	vs	42 mg
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Phosphorus (P)		56 mg	vs	333 mg
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Potassium (K)		466 mg	vs	527 mg
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Sodium (Na)		70 mg	vs	54 mg
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Copper (Cu)		0.17 mg	vs	0.04 mg
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Manganese (Mn)		0.94 mg	vs	0.01 mg
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Selenium (Se)		2 Âµg	vs	108.2 Âµg
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Fluoride (F)		37.8 Âµg	vs
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Vitamins
Vitamin A (IU)		10,481 IU	vs	65 IU
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Vitamin A, RAE		524 mcg_RAE	vs	22 mcg_RAE
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Retinol			vs	22 Âµg
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Beta Carotene		6,288 Âµg	vs
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Lutein + zeaxanthin		11,308 Âµg	vs
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Vitamin C (total ascorbic acid)		9.8 mg	vs
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Vitamin D			vs	82 IU
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Vitamin D (D2 + D3)			vs	2 Âµg
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Vitamin E (alpha-tocopherol)		2 mg	vs	0.29 mg
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Vitamin K (phylloquinone)		493.6 Âµg	vs	0.1 Âµg
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Thiamin		0.09 mg	vs	0.13 mg
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Riboflavin (Vitamin B2)		0.24 mg	vs	0.14 mg
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Niacin		0.49 mg	vs	22.07 mg
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Vitamin B-6		0.24 mg	vs	1.04 mg
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Total Folate		146 Âµg	vs	2 Âµg
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Folate, food		146 Âµg	vs	2 Âµg
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Folate, DFE		146 mcg_DFE	vs	2 mcg_DFE
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Vitamin B-12			vs	2 Âµg
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Pantothenic acid		0.14 mg	vs	0.33 mg
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Total Choline		19.7 mg	vs	77.6 mg
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Betaine		89 mg	vs
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Fats and Fatty Acids
Total Fat (lipids)		0.26 g	vs	0.59 g
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14:00 (myristic acid)		0.01 g	vs	0.01 g
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16:00 (palmitic acid)		0.03 g	vs	0.13 g
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18:00 (stearic acid)			vs	0.05 g
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18:3 undifferentiated (linolenic acid)		0.09 g	vs
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16:1 undifferentiated (palmitoleic acid)			vs	0.01 g
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Saturated Fat		0.04 g	vs	0.2 g
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18:1 undifferentiated (oleic acid)			vs	0.1 g
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20:01			vs	0.01 g
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Polyunsaturated Fat		0.11 g	vs	0.17 g
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18:2 undifferentiated (linoleic acid)		0.02 g	vs	0.02 g
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20:4 undifferentiated (arachidonic acid)			vs	0.02 g
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20:5 n-3 (EPA) (timnodonic acid)			vs	0.01 g
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22:6 n-3 (DHA)			vs	0.1 g
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Monounsaturated Fat		0.01 g	vs	0.14 g
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24:1 c			vs	0.01 g
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total trans fatty acids			vs	0.02 g
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Amino Acids
Protein		2.97 g	vs	29.15 g
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Tryptophan		0.04 g	vs	0.31 g
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Threonine		0.13 g	vs	1.22 g
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Isoleucine		0.15 g	vs	1.29 g
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Leucine		0.23 g	vs	2.27 g
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Lysine		0.18 g	vs	2.57 g
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Methionine		0.05 g	vs	0.83 g
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Phenylalanine		0.13 g	vs	1.09 g
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Tyrosine		0.11 g	vs	0.94 g
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Valine		0.17 g	vs	1.44 g
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Arginine		0.17 g	vs	1.67 g
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Histidine		0.07 g	vs	0.82 g
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Alanine		0.15 g	vs	1.69 g
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Aspartic acid		0.25 g	vs	3 g
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Glutamic acid		0.36 g	vs	4.17 g
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Glycine		0.14 g	vs	1.34 g
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Proline		0.12 g	vs	0.99 g
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Serine		0.11 g	vs	1.14 g
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