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  6. Corned beef vs. Spinach raw

Corned beef vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between corned beef and spinach raw

  • Corned beef is richer in vitamin B12, selenium, and zinc, yet spinach raw is richer in vitamin K, vitamin A, folate, and manganese.
  • Daily need coverage for vitamin K for spinach raw is 401% higher.
  • Spinach raw contains less cholesterol.
  • Corned beef has a lower glycemic index than spinach raw.

Food types used in this article are Beef, cured, corned beef, brisket, cooked and Spinach, raw.

Infographic

Corned beef vs Spinach raw infographic
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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 8.6% 2.4% 13% 70% 51% 125% 54% 127% 2.9% 179%
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 CopperCopper +18.5%
Contains more ZincZinc +764.2%
Contains more PhosphorusPhosphorus +155.1%
Contains more SeleniumSelenium +3180%
Contains more MagnesiumMagnesium +558.3%
Contains more CalciumCalcium +1137.5%
Contains more PotassiumPotassium +284.8%
Contains more IronIron +45.7%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +3977.3%

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% 3.2% 1.5% 6.5% 39% 57% 25% 53% 204% 3.8% 4.5% 38%
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 +318.5%
Contains more Vitamin B5Vitamin B5 +546.2%
Contains more Vitamin B6Vitamin B6 +17.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +258.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1168.8%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +11.2%
Contains more Vitamin KVitamin K +32093.3%
Contains more FolateFolate +3133.3%

All nutrients comparison - raw data values

Nutrient Corned beef Spinach raw DV% diff.
Vitamin K 1.5µg 482.9µg 401%
Vitamin B12 1.63µg 0µg 68%
Selenium 32.8µg 1µg 58%
Vitamin A 0µg 469µg 52%
Folate 6µg 194µg 47%
Sodium 973mg 79mg 39%
Manganese 0.022mg 0.897mg 38%
Zinc 4.58mg 0.53mg 37%
Cholesterol 98mg 0mg 33%
Vitamin C 0mg 28.1mg 31%
Protein 18.17g 2.86g 31%
Saturated fat 6.34g 0.063g 29%
Fats 18.98g 0.39g 29%
Monounsaturated fat 9.22g 0.01g 23%
Magnesium 12mg 79mg 16%
Vitamin B3 3.03mg 0.724mg 14%
Potassium 145mg 558mg 12%
Vitamin E 0.16mg 2.03mg 12%
Calories 251kcal 23kcal 11%
Phosphorus 125mg 49mg 11%
Iron 1.86mg 2.71mg 11%
Choline 69.2mg 19.3mg 9%
Fiber 0g 2.2g 9%
Calcium 8mg 99mg 9%
Vitamin B5 0.42mg 0.065mg 7%
Vitamin B1 0.026mg 0.078mg 4%
Copper 0.154mg 0.13mg 3%
Polyunsaturated fat 0.67g 0.165g 3%
Vitamin B6 0.23mg 0.195mg 3%
Vitamin D 0.1µg 0µg 1%
Carbs 0.47g 3.63g 1%
Vitamin D 4IU 0IU 1%
Vitamin B2 0.17mg 0.189mg 1%
Net carbs 0.47g 1.43g N/A
Sugar 0g 0.42g N/A
Tryptophan 0.119mg 0.039mg 0%
Threonine 0.726mg 0.122mg 0%
Isoleucine 0.827mg 0.147mg 0%
Leucine 1.445mg 0.223mg 0%
Lysine 1.536mg 0.174mg 0%
Methionine 0.473mg 0.053mg 0%
Phenylalanine 0.718mg 0.129mg 0%
Valine 0.901mg 0.161mg 0%
Histidine 0.58mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 19% 60% 3%
Protein: 18.17 g
Fats: 18.98 g
Carbs: 0.47 g
Water: 59.79 g
Other: 2.59 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 +535.3%
Contains more FatsFats +4766.7%
Contains more OtherOther +50.6%
Contains more CarbsCarbs +672.3%
Contains more WaterWater +52.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 57% 4%
Saturated fat: Sat. Fat 6.34 g
Monounsaturated fat: Mono. Fat 9.22 g
Polyunsaturated fat: Poly. Fat 0.67 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 +92100%
Contains more Poly. FatPolyunsaturated fat +306.1%
Contains less Sat. FatSaturated fat -99%

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. Corned beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170200/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.