Spinach raw vs. Flank steak — In-Depth Nutrition Comparison
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A recap on 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.
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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 | +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.
| 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% |
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:
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
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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
137%
49%
Minerals Daily Need Coverage Score
45%
54%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 3.332g)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Flank steak is lower in glycemic index (difference - 32)
Which food is cheaper?
Flank steak is cheaper (difference - $0.2)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.