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  6. Beefsteak raw vs. Spinach raw

Beefsteak raw vs. Spinach raw — In-Depth Nutrition Comparison

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Differences between beefsteak raw and spinach raw

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus, while spinach raw has more vitamin K, vitamin A, folate, and vitamin C.
  • Spinach raw's daily need coverage for vitamin K is 401% higher.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of spinach raw is 32.

The food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Spinach, raw.

Infographic

Beefsteak raw vs Spinach raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +349%
Contains less SodiumSodium -30.4%
Contains more SeleniumSelenium +2690%
Contains more MagnesiumMagnesium +216%
Contains more CalciumCalcium +1880%
Contains more PotassiumPotassium +48.8%
Contains more IronIron +35.5%
Contains more CopperCopper +64.6%

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +597.2%
Contains more Vitamin B6Vitamin B6 +178.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +23350%
Contains more Vitamin KVitamin K +32093.3%
Contains more FolateFolate +6366.7%
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B2 ~0.189mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Spinach raw DV% diff.
Vitamin K 1.5µg 482.9µg 401%
Vitamin B12 2.69µg 0µg 112%
Vitamin A 2µg 469µg 52%
Selenium 27.9µg 1µg 49%
Folate 3µg 194µg 48%
Zinc 5.3mg 0.53mg 43%
Manganese 0.897mg 39%
Protein 21.38g 2.86g 37%
Vitamin C 0mg 28.1mg 31%
Vitamin B6 0.543mg 0.195mg 27%
Vitamin B3 5.048mg 0.724mg 27%
Phosphorus 220mg 49mg 24%
Cholesterol 67mg 0mg 22%
Vitamin E 2.03mg 14%
Magnesium 25mg 79mg 13%
Calcium 5mg 99mg 9%
Fiber 0g 2.2g 9%
Iron 2mg 2.71mg 9%
Saturated fat 1.875g 0.063g 8%
Fats 5.36g 0.39g 8%
Copper 0.079mg 0.13mg 6%
Monounsaturated fat 2.354g 0.01g 6%
Calories 134kcal 23kcal 6%
Potassium 375mg 558mg 5%
Choline 19.3mg 4%
Vitamin B2 0.182mg 0.189mg 1%
Vitamin B5 0.065mg 1%
Vitamin D 0.1µg 0µg 1%
Sodium 55mg 79mg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 1.43g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.42g N/A
Vitamin B1 0.075mg 0.078mg 0%
Trans fat 0.253g 0g N/A
Polyunsaturated fat 0.189g 0.165g 0%
Tryptophan 0.262mg 0.039mg 0%
Threonine 1.099mg 0.122mg 0%
Isoleucine 1.09mg 0.147mg 0%
Leucine 2.011mg 0.223mg 0%
Lysine 2.247mg 0.174mg 0%
Methionine 0.621mg 0.053mg 0%
Phenylalanine 0.931mg 0.129mg 0%
Valine 1.152mg 0.161mg 0%
Histidine 0.868mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +647.6%
Contains more FatsFats +1274.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.3%
Contains more OtherOther +421.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +23440%
Contains more Poly. FatPolyunsaturated fat +14.5%
Contains less Sat. FatSaturated fat -96.6%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.