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  6. Spinach raw vs. Beef broiled

Spinach raw vs. Beef broiled — In-Depth Nutrition Comparison

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A recap on differences between spinach raw and beef broiled

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, and vitamin C, yet beef broiled is higher in vitamin B12, zinc, and selenium.
  • Spinach raw covers your daily vitamin K needs 401% more than beef broiled.
  • The amount of saturated fat in spinach raw is lower.
  • The glycemic index of beef broiled is lower.

Food varieties used in this article are Spinach, raw and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Spinach raw vs Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +276.2%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +75.5%
Contains more CopperCopper +52.9%
Contains more ManganeseManganese +7375%
Contains more ZincZinc +1090.6%
Contains more PhosphorusPhosphorus +304.1%
Contains more SeleniumSelenium +2050%
~equal in Iron ~2.6mg
~equal in Sodium ~72mg

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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15533.3%
Contains more Vitamin EVitamin E +1591.7%
Contains more Vitamin B1Vitamin B1 +69.6%
Contains more Vitamin KVitamin K +40141.7%
Contains more FolateFolate +2055.6%
Contains more Vitamin B3Vitamin B3 +642.8%
Contains more Vitamin B5Vitamin B5 +912.3%
Contains more Vitamin B6Vitamin B6 +95.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +326.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.176mg

All nutrients comparison - raw data values

Nutrient Spinach raw Beef broiled DV% diff.
Vitamin K 482.9µg 1.2µg 401%
Vitamin B12 0µg 2.64µg 110%
Zinc 0.53mg 6.31mg 53%
Vitamin A 469µg 3µg 52%
Protein 2.86g 25.93g 46%
Folate 194µg 9µg 46%
Manganese 0.897mg 0.012mg 38%
Selenium 1µg 21.5µg 37%
Vitamin C 28.1mg 0mg 31%
Cholesterol 0mg 88mg 29%
Vitamin B3 0.724mg 5.378mg 29%
Saturated fat 0.063g 5.895g 27%
Fats 0.39g 15.41g 23%
Phosphorus 49mg 198mg 21%
Monounsaturated fat 0.01g 6.668g 17%
Vitamin B6 0.195mg 0.382mg 14%
Magnesium 79mg 21mg 14%
Vitamin E 2.03mg 0.12mg 13%
Vitamin B5 0.065mg 0.658mg 12%
Choline 19.3mg 82.4mg 11%
Calories 23kcal 250kcal 11%
Fiber 2.2g 0g 9%
Calcium 99mg 18mg 8%
Potassium 558mg 318mg 7%
Copper 0.13mg 0.085mg 5%
Vitamin B1 0.078mg 0.046mg 3%
Polyunsaturated fat 0.165g 0.484g 2%
Vitamin B2 0.189mg 0.176mg 1%
Iron 2.71mg 2.6mg 1%
Carbs 3.63g 0g 1%
Net carbs 1.43g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.42g 0g N/A
Sodium 79mg 72mg 0%
Trans fat 0g 0.572g N/A
Tryptophan 0.039mg 0.094mg 0%
Threonine 0.122mg 0.72mg 0%
Isoleucine 0.147mg 0.822mg 0%
Leucine 0.223mg 1.45mg 0%
Lysine 0.174mg 1.54mg 0%
Methionine 0.053mg 0.478mg 0%
Phenylalanine 0.129mg 0.725mg 0%
Valine 0.161mg 0.914mg 0%
Histidine 0.064mg 0.604mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +57.6%
Contains more OtherOther +152.9%
Contains more ProteinProtein +806.6%
Contains more FatsFats +3851.3%

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +66580%
Contains more Poly. FatPolyunsaturated fat +193.3%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.