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Spinach raw vs. Rib eye steak — In-Depth Nutrition Comparison

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The main differences between spinach raw and rib eye steak

  • Spinach raw is richer in vitamin K, vitamin A, folate, manganese, and vitamin C, yet rib eye steak is richer in vitamin B12, selenium, and zinc.
  • Daily need coverage for vitamin K for spinach raw is 401% higher.
  • Spinach raw contains less saturated fat.
  • Rib eye steak has a lower glycemic index than spinach raw.

Food types used in this article are Spinach, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Spinach raw vs Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +259.1%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +114.6%
Contains more IronIron +21%
Contains more CopperCopper +62.5%
Contains more ManganeseManganese +1021.3%
Contains more ZincZinc +1015.1%
Contains more PhosphorusPhosphorus +210.2%
Contains less SodiumSodium -31.6%
Contains more SeleniumSelenium +2870%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5762.5%
Contains more Vitamin EVitamin E +1930%
Contains more Vitamin KVitamin K +30081.3%
Contains more FolateFolate +3133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +51.9%
Contains more Vitamin B3Vitamin B3 +577.9%
Contains more Vitamin B5Vitamin B5 +724.6%
Contains more Vitamin B6Vitamin B6 +144.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +152.8%
~equal in Vitamin B1 ~0.071mg

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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +67.7%
Contains more OtherOther +17100%
Contains more ProteinProtein +728.3%
Contains more FatsFats +5492.3%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +105090%
Contains more Poly. FatPolyunsaturated fat +522.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Rib eye steak
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Rib eye steak DV% diff.
Vitamin K 482.9µg 1.6µg 401%
Vitamin B12 0µg 2.1µg 88%
Selenium 1µg 29.7µg 52%
Vitamin A 469µg 8µg 51%
Zinc 0.53mg 5.91mg 49%
Folate 194µg 6µg 47%
Saturated fat 0.063g 9.684g 44%
Protein 2.86g 23.69g 42%
Manganese 0.897mg 0.08mg 36%
Fats 0.39g 21.81g 33%
Vitamin C 28.1mg 0mg 31%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.01g 10.519g 26%
Vitamin B3 0.724mg 4.908mg 26%
Vitamin B6 0.195mg 0.477mg 22%
Phosphorus 49mg 152mg 15%
Magnesium 79mg 22mg 14%
Vitamin E 2.03mg 0.1mg 13%
Calories 23kcal 291kcal 13%
Vitamin B5 0.065mg 0.536mg 9%
Potassium 558mg 260mg 9%
Fiber 2.2g 0g 9%
Calcium 99mg 11mg 9%
Vitamin B2 0.189mg 0.287mg 8%
Copper 0.13mg 0.08mg 6%
Iron 2.71mg 2.24mg 6%
Polyunsaturated fat 0.165g 1.027g 6%
Choline 19.3mg 48.8mg 5%
Vitamin D 0µg 0.2µg 1%
Sodium 79mg 54mg 1%
Vitamin B1 0.078mg 0.071mg 1%
Vitamin D 0IU 7IU 1%
Carbs 3.63g 0g 1%
Net carbs 1.43g 0g N/A
Sugar 0.42g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.039mg 0.265mg 0%
Threonine 0.122mg 1.116mg 0%
Isoleucine 0.147mg 1.103mg 0%
Leucine 0.223mg 2.041mg 0%
Lysine 0.174mg 2.269mg 0%
Methionine 0.053mg 0.641mg 0%
Phenylalanine 0.129mg 0.95mg 0%
Valine 0.161mg 1.184mg 0%
Histidine 0.064mg 0.888mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Spinach raw
48%
Rib eye steak
Minerals Daily Need Coverage Score
45%
Spinach raw
56%
Rib eye steak

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 9.621g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
?
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.

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.