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  6. Chuck steak vs. Spinach raw

Chuck steak vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between chuck steak and spinach raw?

  • Chuck steak is higher in vitamin B12, zinc, and selenium, yet spinach raw is higher in vitamin K, vitamin A, folate, manganese, and vitamin C.
  • Spinach raw's daily need coverage for vitamin K is 401% more.
  • The amount of cholesterol in spinach raw is lower.
  • The glycemic index of chuck steak is lower.

We used Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Spinach, raw types in this article.

Infographic

Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
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 +1537.7%
Contains more PhosphorusPhosphorus +293.9%
Contains less SodiumSodium -10.1%
Contains more SeleniumSelenium +2650%
Contains more MagnesiumMagnesium +259.1%
Contains more CalciumCalcium +518.8%
Contains more PotassiumPotassium +71.7%
Contains more IronIron +10.6%
Contains more CopperCopper +68.8%
Contains more ManganeseManganese +7375%

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
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 +544.1%
Contains more Vitamin B5Vitamin B5 +1056.9%
Contains more Vitamin B6Vitamin B6 +91.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +309.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6600%
Contains more Vitamin EVitamin E +1930%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin KVitamin K +30081.3%
Contains more FolateFolate +3133.3%
~equal in Vitamin B2 ~0.189mg

All nutrients comparison - raw data values

Nutrient Chuck steak Spinach raw DV% diff.
Vitamin K 1.6µg 482.9µg 401%
Vitamin B12 3.03µg 0µg 126%
Zinc 8.68mg 0.53mg 74%
Vitamin A 7µg 469µg 51%
Selenium 27.5µg 1µg 48%
Folate 6µg 194µg 47%
Protein 24.98g 2.86g 44%
Saturated fat 8.66g 0.063g 39%
Manganese 0.012mg 0.897mg 38%
Vitamin C 0mg 28.1mg 31%
Fats 19.64g 0.39g 30%
Cholesterol 87mg 0mg 29%
Vitamin B3 4.663mg 0.724mg 25%
Monounsaturated fat 9.457g 0.01g 24%
Phosphorus 193mg 49mg 21%
Magnesium 22mg 79mg 14%
Vitamin B6 0.373mg 0.195mg 14%
Vitamin B5 0.752mg 0.065mg 14%
Calories 277kcal 23kcal 13%
Vitamin E 0.1mg 2.03mg 13%
Choline 79mg 19.3mg 11%
Fiber 0g 2.2g 9%
Calcium 16mg 99mg 8%
Potassium 325mg 558mg 7%
Copper 0.077mg 0.13mg 6%
Polyunsaturated fat 0.81g 0.165g 4%
Iron 2.45mg 2.71mg 3%
Vitamin B1 0.066mg 0.078mg 1%
Vitamin D 5IU 0IU 1%
Carbs 0g 3.63g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 1.43g N/A
Sugar 0g 0.42g N/A
Sodium 71mg 79mg 0%
Vitamin B2 0.191mg 0.189mg 0%
Trans fat 1.287g 0g N/A
Tryptophan 0.281mg 0.039mg 0%
Threonine 1.099mg 0.122mg 0%
Isoleucine 1.062mg 0.147mg 0%
Leucine 2.009mg 0.223mg 0%
Lysine 2.184mg 0.174mg 0%
Methionine 0.709mg 0.053mg 0%
Phenylalanine 0.951mg 0.129mg 0%
Valine 1.129mg 0.161mg 0%
Histidine 0.809mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 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 +773.4%
Contains more FatsFats +4935.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +65.5%
Contains more OtherOther +975%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 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 +94470%
Contains more Poly. FatPolyunsaturated fat +390.9%
Contains less Sat. FatSaturated fat -99.3%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.