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  6. Spinach raw vs. Flank steak

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

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A recap on the differences between spinach raw and flank steak

  • Spinach raw is higher in vitamin K, vitamin A, folate, manganese, and vitamin C, yet flank steak is higher in vitamin B12, selenium, vitamin B3, zinc, and vitamin B6.
  • Spinach raw covers your daily vitamin K needs 401% more than flank steak.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Spinach, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Spinach raw vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +243.5%
Contains more CalciumCalcium +395%
Contains more PotassiumPotassium +64.6%
Contains more IronIron +55.7%
Contains more CopperCopper +58.5%
Contains more ManganeseManganese +9866.7%
Contains more ZincZinc +824.5%
Contains more PhosphorusPhosphorus +328.6%
Contains less SodiumSodium -29.1%
Contains more SeleniumSelenium +2840%

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +434.2%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin KVitamin K +34392.9%
Contains more FolateFolate +2055.6%
Contains more Vitamin B3Vitamin B3 +917%
Contains more Vitamin B5Vitamin B5 +738.5%
Contains more Vitamin B6Vitamin B6 +196.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +446.1%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Spinach raw Flank steak DV% diff.
Vitamin K 482.9µg 1.4µg 401%
Vitamin B12 0µg 1.63µg 68%
Selenium 1µg 29.4µg 52%
Vitamin A 469µg 0µg 52%
Protein 2.86g 27.66g 50%
Folate 194µg 9µg 46%
Vitamin B3 0.724mg 7.363mg 41%
Zinc 0.53mg 4.9mg 40%
Manganese 0.897mg 0.009mg 39%
Vitamin C 28.1mg 0mg 31%
Vitamin B6 0.195mg 0.579mg 30%
Cholesterol 0mg 79mg 26%
Phosphorus 49mg 210mg 23%
Choline 19.3mg 105.4mg 16%
Saturated fat 0.063g 3.395g 15%
Magnesium 79mg 23mg 13%
Iron 2.71mg 1.74mg 12%
Fats 0.39g 8.23g 12%
Vitamin E 2.03mg 0.38mg 11%
Vitamin B5 0.065mg 0.545mg 10%
Fiber 2.2g 0g 9%
Calories 23kcal 192kcal 8%
Monounsaturated fat 0.01g 3.317g 8%
Calcium 99mg 20mg 8%
Potassium 558mg 339mg 6%
Copper 0.13mg 0.082mg 5%
Vitamin B2 0.189mg 0.133mg 4%
Polyunsaturated fat 0.165g 0.322g 1%
Carbs 3.63g 0g 1%
Sodium 79mg 56mg 1%
Net carbs 1.43g 0g N/A
Sugar 0.42g 0g N/A
Vitamin B1 0.078mg 0.075mg 0%
Tryptophan 0.039mg 0.182mg 0%
Threonine 0.122mg 1.105mg 0%
Isoleucine 0.147mg 1.259mg 0%
Leucine 0.223mg 2.201mg 0%
Lysine 0.174mg 2.338mg 0%
Methionine 0.053mg 0.72mg 0%
Phenylalanine 0.129mg 1.093mg 0%
Valine 0.161mg 1.372mg 0%
Histidine 0.064mg 0.883mg 0%
Fructose 0.15g 0%

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.4%
Contains more OtherOther +-2966.7%
Contains more ProteinProtein +867.1%
Contains more FatsFats +2010.3%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +33070%
Contains more Poly. FatPolyunsaturated fat +95.2%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.