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  6. Spinach raw vs. Chuck steak

Spinach raw vs. Chuck steak — In-Depth Nutrition Comparison

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What are the differences between spinach raw and chuck steak?

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, and vitamin C, yet chuck steak is higher in vitamin B12, zinc, and selenium.
  • Spinach raw's daily need coverage for vitamin K is 401% more.
  • The amount of saturated fat in spinach raw is lower.
  • The glycemic index of chuck steak is lower.

We used Spinach, raw and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

Infographic

Spinach raw vs Chuck steak 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 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +259.1%
Contains more CalciumCalcium +518.8%
Contains more PotassiumPotassium +71.7%
Contains more CopperCopper +68.8%
Contains more ManganeseManganese +7375%
Contains more ZincZinc +1537.7%
Contains more PhosphorusPhosphorus +293.9%
Contains less SodiumSodium -10.1%
Contains more SeleniumSelenium +2650%
~equal in Iron ~2.45mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6600%
Contains more Vitamin EVitamin E +1930%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin KVitamin K +30081.3%
Contains more FolateFolate +3133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +544.1%
Contains more Vitamin B5Vitamin B5 +1056.9%
Contains more Vitamin B6Vitamin B6 +91.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +309.3%
~equal in Vitamin B2 ~0.191mg

All nutrients comparison - raw data values

Nutrient Spinach raw Chuck steak DV% diff.
Vitamin K 482.9µg 1.6µg 401%
Vitamin B12 0µg 3.03µg 126%
Zinc 0.53mg 8.68mg 74%
Vitamin A 469µg 7µg 51%
Selenium 1µg 27.5µg 48%
Folate 194µg 6µg 47%
Protein 2.86g 24.98g 44%
Saturated fat 0.063g 8.66g 39%
Manganese 0.897mg 0.012mg 38%
Vitamin C 28.1mg 0mg 31%
Fats 0.39g 19.64g 30%
Cholesterol 0mg 87mg 29%
Vitamin B3 0.724mg 4.663mg 25%
Monounsaturated fat 0.01g 9.457g 24%
Phosphorus 49mg 193mg 21%
Magnesium 79mg 22mg 14%
Vitamin B6 0.195mg 0.373mg 14%
Vitamin B5 0.065mg 0.752mg 14%
Calories 23kcal 277kcal 13%
Vitamin E 2.03mg 0.1mg 13%
Choline 19.3mg 79mg 11%
Fiber 2.2g 0g 9%
Calcium 99mg 16mg 8%
Potassium 558mg 325mg 7%
Copper 0.13mg 0.077mg 6%
Polyunsaturated fat 0.165g 0.81g 4%
Iron 2.71mg 2.45mg 3%
Vitamin B1 0.078mg 0.066mg 1%
Vitamin D 0IU 5IU 1%
Carbs 3.63g 0g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 1.43g 0g N/A
Sugar 0.42g 0g N/A
Sodium 79mg 71mg 0%
Vitamin B2 0.189mg 0.191mg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.039mg 0.281mg 0%
Threonine 0.122mg 1.099mg 0%
Isoleucine 0.147mg 1.062mg 0%
Leucine 0.223mg 2.009mg 0%
Lysine 0.174mg 2.184mg 0%
Methionine 0.053mg 0.709mg 0%
Phenylalanine 0.129mg 0.951mg 0%
Valine 0.161mg 1.129mg 0%
Histidine 0.064mg 0.809mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +65.5%
Contains more OtherOther +975%
Contains more ProteinProtein +773.4%
Contains more FatsFats +4935.9%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +94470%
Contains more Poly. FatPolyunsaturated fat +390.9%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.