Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) vs New Zealand spinach, raw

Nutrition comparison per 100g serving

Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)

kcal

Macronutrient Comparison

Nutrient	Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)	New Zealand spinach, raw
Calories	86 kcal	14 kcal
Total Fat	1.0g	0.2g
Saturated Fat	0.2g	0.0g
Cholesterol	36mg	0mg
Sodium	247mg	130mg
Total Carbohydrates	0g	2.5g
Dietary Fiber	0g	1.5g
Sugars	0g	0.3g
Protein	19.4g	1.5g

Vitamin Comparison

Vitamin	Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)	New Zealand spinach, raw
Vitamin A	17mcg	0mcg
Vitamin C	0mg	30mg
Vitamin D	1.2mcg	0mcg
Vitamin E	0.3mg	1.4mg
Vitamin K	0.2mcg	337mcg
Thiamin (B1)	0.0mg	0.0mg
Riboflavin (B2)	0.1mg	0.1mg
Niacin (B3)	10.1mg	0.5mg
Vitamin B6	0.3mg	0.3mg
Folate	4mcg	15mcg
Vitamin B12	2.5mcg	0mcg

Mineral Comparison

Mineral	Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)	New Zealand spinach, raw
Calcium	17mg	58mg
Iron	1.6mg	0.8mg
Magnesium	23mg	39mg
Phosphorus	139mg	28mg
Potassium	179mg	130mg
Zinc	0.7mg	0.4mg
Selenium	70.6mcg	0.7mcg

สรุป

New Zealand spinach, raw is lower in calories. Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) has more protein. Overall, New Zealand spinach, raw wins in 7 of 9 categories.

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Nutritional Disclaimer

This content is for educational and informational purposes only. Nutritional values may vary based on preparation method, portion size, and product brand. Always consult a qualified healthcare provider or registered dietitian for personalized dietary advice.

Data sources: USDA FoodData Central, Korea MFDS, Japan MEXT.