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Lamb vs. Spinach raw — In-Depth Nutrition Comparison

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How are lamb and spinach raw different?

  • Lamb is higher in vitamin B12, selenium, vitamin B3, and zinc; however, spinach raw is richer in vitamin K, vitamin A, folate, and manganese.
  • Daily need coverage for vitamin K for spinach raw is 399% higher.
  • Spinach raw has less cholesterol.
  • Lamb has a lower glycemic index (0) than spinach raw (32).

Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Spinach, raw are the varieties used in this article.

Infographic

Lamb 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.
Lamb
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
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 +741.5%
Contains more PhosphorusPhosphorus +283.7%
Contains more SeleniumSelenium +2540%
Contains more MagnesiumMagnesium +243.5%
Contains more CalciumCalcium +482.4%
Contains more PotassiumPotassium +80%
Contains more IronIron +44.1%
Contains more ManganeseManganese +3977.3%
~equal in Copper ~0.13mg
~equal in Sodium ~79mg

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.
Lamb
7
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
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 B1Vitamin B1 +28.2%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B3Vitamin B3 +819.9%
Contains more Vitamin B5Vitamin B5 +915.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +385.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +10397.8%
Contains more FolateFolate +977.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 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 +757.3%
Contains more FatsFats +5269.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +70.1%
Contains more OtherOther +109.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 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 +88100%
Contains more Poly. FatPolyunsaturated fat +815.2%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lamb Spinach raw DV% diff.
Vitamin K 4.6µg 482.9µg 399%
Vitamin B12 2.55µg 0µg 106%
Vitamin A 0µg 469µg 52%
Selenium 26.4µg 1µg 46%
Folate 18µg 194µg 44%
Protein 24.52g 2.86g 43%
Saturated fat 8.83g 0.063g 40%
Manganese 0.022mg 0.897mg 38%
Vitamin B3 6.66mg 0.724mg 37%
Zinc 4.46mg 0.53mg 36%
Fats 20.94g 0.39g 32%
Cholesterol 97mg 0mg 32%
Vitamin C 0mg 28.1mg 31%
Monounsaturated fat 8.82g 0.01g 22%
Phosphorus 188mg 49mg 20%
Choline 93.7mg 19.3mg 14%
Calories 294kcal 23kcal 14%
Vitamin E 0.14mg 2.03mg 13%
Magnesium 23mg 79mg 13%
Vitamin B5 0.66mg 0.065mg 12%
Iron 1.88mg 2.71mg 10%
Fiber 0g 2.2g 9%
Polyunsaturated fat 1.51g 0.165g 9%
Calcium 17mg 99mg 8%
Potassium 310mg 558mg 7%
Vitamin B2 0.25mg 0.189mg 5%
Vitamin B6 0.13mg 0.195mg 5%
Vitamin B1 0.1mg 0.078mg 2%
Copper 0.119mg 0.13mg 1%
Vitamin D 0.1µg 0µg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 1.43g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.42g N/A
Sodium 72mg 79mg 0%
Tryptophan 0.287mg 0.039mg 0%
Threonine 1.05mg 0.122mg 0%
Isoleucine 1.183mg 0.147mg 0%
Leucine 1.908mg 0.223mg 0%
Lysine 2.166mg 0.174mg 0%
Methionine 0.629mg 0.053mg 0%
Phenylalanine 0.998mg 0.129mg 0%
Valine 1.323mg 0.161mg 0%
Histidine 0.777mg 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Spinach raw
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
52%
Lamb
137%
Spinach raw
Minerals Daily Need Coverage Score
52%
Lamb
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 8.767g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.1)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Lamb
Lamb contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
?
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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.