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Spinach raw vs. Gefilte fish — In-Depth Nutrition Comparison

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What are the differences between spinach raw and gefilte fish?

  • Spinach raw is higher in vitamin A, folate, manganese, vitamin C, magnesium, potassium, and vitamin B2, yet gefilte fish is higher in vitamin B12 and selenium.
  • Spinach raw's daily need coverage for vitamin A is 186% more.
  • Spinach raw has 65 times more folate than gefilte fish. While spinach raw has 194µg of folate, gefilte fish has only 3µg.
  • The amount of sodium in spinach raw is lower.
  • The glycemic index of gefilte fish is lower.

We used Spinach, raw and Fish, gefiltefish, commercial, sweet recipe types in this article.

Infographic

Spinach raw vs Gefilte fish infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6.9% 8% 93% 65% 22% 31% 68% 9.5% 57%
Contains more MagnesiumMagnesium +777.8%
Contains more CalciumCalcium +330.4%
Contains more PotassiumPotassium +513.2%
Contains less SodiumSodium -84.9%
Contains more ManganeseManganese +1128.8%
Contains more CopperCopper +50%
Contains more ZincZinc +54.7%
Contains more PhosphorusPhosphorus +49%
Contains more SeleniumSelenium +950%
~equal in Iron ~2.48mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.7% 9% 0% 0% 16% 14% 19% 12% 18% 105% 0% 2.3% 0%
Contains more Vitamin CVitamin C +3412.5%
Contains more Vitamin AVitamin A +1637%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +220.3%
Contains more Vitamin B6Vitamin B6 +143.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6366.7%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin B5Vitamin B5 +207.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
9% 2% 7% 80%
Protein: 9.07 g
Fats: 1.73 g
Carbs: 7.41 g
Water: 80.35 g
Other: 1.44 g
Contains more WaterWater +13.8%
Contains more OtherOther +19.4%
Contains more ProteinProtein +217.1%
Contains more FatsFats +343.6%
Contains more CarbsCarbs +104.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
27% 54% 19%
Saturated fat: Sat. Fat 0.412 g
Monounsaturated fat: Mono. Fat 0.824 g
Polyunsaturated fat: Poly. Fat 0.285 g
Contains less Sat. FatSaturated fat -84.7%
Contains more Mono. FatMonounsaturated fat +8140%
Contains more Poly. FatPolyunsaturated fat +72.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Gefilte fish
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Gefilte fish DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 27µg 49%
Folate 194µg 3µg 48%
Manganese 0.897mg 0.073mg 36%
Vitamin B12 0µg 0.84µg 35%
Vitamin C 28.1mg 0.8mg 30%
Sodium 79mg 524mg 19%
Magnesium 79mg 9mg 17%
Selenium 1µg 10.5µg 17%
Potassium 558mg 91mg 14%
Vitamin E 2.03mg 14%
Protein 2.86g 9.07g 12%
Vitamin B2 0.189mg 0.059mg 10%
Cholesterol 0mg 30mg 10%
Vitamin B6 0.195mg 0.08mg 9%
Fiber 2.2g 0g 9%
Calcium 99mg 23mg 8%
Copper 0.13mg 0.195mg 7%
Choline 19.3mg 4%
Phosphorus 49mg 73mg 3%
Zinc 0.53mg 0.82mg 3%
Iron 2.71mg 2.48mg 3%
Vitamin B5 0.065mg 0.2mg 3%
Calories 23kcal 84kcal 3%
Saturated fat 0.063g 0.412g 2%
Monounsaturated fat 0.01g 0.824g 2%
Vitamin B3 0.724mg 1mg 2%
Fats 0.39g 1.73g 2%
Vitamin B1 0.078mg 0.065mg 1%
Carbs 3.63g 7.41g 1%
Polyunsaturated fat 0.165g 0.285g 1%
Net carbs 1.43g 7.41g N/A
Sugar 0.42g N/A
Tryptophan 0.039mg 0.086mg 0%
Threonine 0.122mg 0.488mg 0%
Isoleucine 0.147mg 0.486mg 0%
Leucine 0.223mg 0.81mg 0%
Lysine 0.174mg 0.842mg 0%
Methionine 0.053mg 0.255mg 0%
Phenylalanine 0.129mg 0.493mg 0%
Valine 0.161mg 0.548mg 0%
Histidine 0.064mg 0.261mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.075g N/A
Omega-3 - DHA 0g 0.045g N/A
Omega-3 - DPA 0g 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Gefilte fish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
137%
Spinach raw
15%
Gefilte fish
Minerals Daily Need Coverage Score
45%
Spinach raw
37%
Gefilte fish

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 445mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.349g)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Gefilte fish
Gefilte fish is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Gefilte fish
Gefilte fish is lower in glycemic index (difference - 32)
Which food is cheaper?
Gefilte fish
Gefilte fish is cheaper (difference - $0.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Gefilte fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171961/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.