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  6. Spinach raw vs. Beefsteak raw

Spinach raw vs. Beefsteak raw — In-Depth Nutrition Comparison

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Differences between spinach raw and beefsteak raw

  • Spinach raw has more vitamin K, vitamin A, folate, and vitamin C, while beefsteak raw has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus.
  • Spinach raw's daily need coverage for vitamin K is 401% higher.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of spinach raw is 32.

The food types used in this comparison are Spinach, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Spinach raw vs Beefsteak 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 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +216%
Contains more CalciumCalcium +1880%
Contains more PotassiumPotassium +48.8%
Contains more IronIron +35.5%
Contains more CopperCopper +64.6%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +349%
Contains less SodiumSodium -30.4%
Contains more SeleniumSelenium +2690%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +23350%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +32093.3%
Contains more FolateFolate +6366.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +597.2%
Contains more Vitamin B6Vitamin B6 +178.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.075mg
~equal in Vitamin B2 ~0.182mg

All nutrients comparison - raw data values

Nutrient Spinach raw Beefsteak raw DV% diff.
Vitamin K 482.9µg 1.5µg 401%
Vitamin B12 0µg 2.69µg 112%
Vitamin A 469µg 2µg 52%
Selenium 1µg 27.9µg 49%
Folate 194µg 3µg 48%
Zinc 0.53mg 5.3mg 43%
Manganese 0.897mg 39%
Protein 2.86g 21.38g 37%
Vitamin C 28.1mg 0mg 31%
Vitamin B6 0.195mg 0.543mg 27%
Vitamin B3 0.724mg 5.048mg 27%
Phosphorus 49mg 220mg 24%
Cholesterol 0mg 67mg 22%
Vitamin E 2.03mg 14%
Magnesium 79mg 25mg 13%
Calcium 99mg 5mg 9%
Fiber 2.2g 0g 9%
Iron 2.71mg 2mg 9%
Saturated fat 0.063g 1.875g 8%
Fats 0.39g 5.36g 8%
Copper 0.13mg 0.079mg 6%
Monounsaturated fat 0.01g 2.354g 6%
Calories 23kcal 134kcal 6%
Potassium 558mg 375mg 5%
Choline 19.3mg 4%
Vitamin B2 0.189mg 0.182mg 1%
Vitamin B5 0.065mg 1%
Vitamin D 0µg 0.1µg 1%
Sodium 79mg 55mg 1%
Carbs 3.63g 0g 1%
Net carbs 1.43g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.42g 0g N/A
Vitamin B1 0.078mg 0.075mg 0%
Trans fat 0g 0.253g N/A
Polyunsaturated fat 0.165g 0.189g 0%
Tryptophan 0.039mg 0.262mg 0%
Threonine 0.122mg 1.099mg 0%
Isoleucine 0.147mg 1.09mg 0%
Leucine 0.223mg 2.011mg 0%
Lysine 0.174mg 2.247mg 0%
Methionine 0.053mg 0.621mg 0%
Phenylalanine 0.129mg 0.931mg 0%
Valine 0.161mg 1.152mg 0%
Histidine 0.064mg 0.868mg 0%
Fructose 0.15g 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.3%
Contains more OtherOther +421.2%
Contains more ProteinProtein +647.6%
Contains more FatsFats +1274.4%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +23440%
Contains more Poly. FatPolyunsaturated fat +14.5%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.