Spinach raw vs. Beef tenderloin — In-Depth Nutrition Comparison
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What are the main differences between spinach raw and beef tenderloin?
- Spinach raw is richer in vitamin A, folate, manganese, and vitamin C, while beef tenderloin is higher in vitamin B12, selenium, zinc, and phosphorus.
- Spinach raw's daily need coverage for vitamin A is 188% higher.
- Spinach raw is lower in saturated fat.
- Spinach raw has a higher glycemic index (32) than beef tenderloin (0).
We used Spinach, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +259.1% |
| Contains more CalciumCalcium | +1000% |
| Contains more PotassiumPotassium | +68.6% |
| Contains more ManganeseManganese | +6307.1% |
| Contains more IronIron | +14.8% |
| Contains more ZincZinc | +660.4% |
| Contains more PhosphorusPhosphorus | +314.3% |
| Contains less SodiumSodium | -27.8% |
| Contains more SeleniumSelenium | +2190% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2325% |
| Contains more Vitamin B1Vitamin B1 | +15.4% |
| Contains more Vitamin B2Vitamin B2 | +37.6% |
| Contains more Vitamin B3Vitamin B3 | +314.4% |
| Contains more Vitamin B5Vitamin B5 | +284.6% |
| Contains more Vitamin B6Vitamin B6 | +28.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +371.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin B12 | 0µg | 2.46µg | 103% |
| Vitamin A | 469µg | 0µg | 52% |
| Folate | 194µg | 8µg | 47% |
| Saturated fat | 0.063g | 9.72g | 44% |
| Protein | 2.86g | 23.9g | 42% |
| Selenium | 1µg | 22.9µg | 40% |
| Manganese | 0.897mg | 0.014mg | 38% |
| Fats | 0.39g | 24.6g | 37% |
| Zinc | 0.53mg | 4.03mg | 32% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Cholesterol | 0mg | 85mg | 28% |
| Monounsaturated fat | 0.01g | 10.27g | 26% |
| Phosphorus | 49mg | 203mg | 22% |
| Calories | 23kcal | 324kcal | 15% |
| Vitamin E | 2.03mg | 14% | |
| Magnesium | 79mg | 22mg | 14% |
| Vitamin B3 | 0.724mg | 3mg | 14% |
| Choline | 19.3mg | 91mg | 13% |
| Fiber | 2.2g | 0g | 9% |
| Calcium | 99mg | 9mg | 9% |
| Potassium | 558mg | 331mg | 7% |
| Polyunsaturated fat | 0.165g | 1g | 6% |
| Iron | 2.71mg | 3.11mg | 5% |
| Vitamin B2 | 0.189mg | 0.26mg | 5% |
| Vitamin B5 | 0.065mg | 0.25mg | 4% |
| Vitamin B6 | 0.195mg | 0.25mg | 4% |
| Vitamin B1 | 0.078mg | 0.09mg | 1% |
| Sodium | 79mg | 57mg | 1% |
| Copper | 0.13mg | 0.123mg | 1% |
| Carbs | 3.63g | 0g | 1% |
| Net carbs | 1.43g | 0g | N/A |
| Sugar | 0.42g | 0g | N/A |
| Tryptophan | 0.039mg | 0.268mg | 0% |
| Threonine | 0.122mg | 1.044mg | 0% |
| Isoleucine | 0.147mg | 1.075mg | 0% |
| Leucine | 0.223mg | 1.889mg | 0% |
| Lysine | 0.174mg | 1.989mg | 0% |
| Methionine | 0.053mg | 0.612mg | 0% |
| Phenylalanine | 0.129mg | 0.933mg | 0% |
| Valine | 0.161mg | 1.163mg | 0% |
| Histidine | 0.064mg | 0.818mg | 0% |
| Fructose | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +89% |
| Contains more ProteinProtein | +735.7% |
| Contains more FatsFats | +6207.7% |
| Contains more OtherOther | +82% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +102600% |
| Contains more Poly. FatPolyunsaturated fat | +506.1% |