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  6. Spinach raw vs. Steak

Spinach raw vs. Steak — In-Depth Nutrition Comparison

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The main differences between spinach raw and steak

  • Spinach raw is richer in vitamin K, vitamin A, folate, and vitamin C, yet steak is richer in vitamin B12, selenium, zinc, and vitamin B3.
  • Daily need coverage for vitamin K for spinach raw is 401% higher.
  • Spinach raw contains less saturated fat.
  • 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 off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Spinach raw vs 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%
Steak
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +243.5%
Contains more CalciumCalcium +725%
Contains more PotassiumPotassium +100%
Contains more IronIron +12.9%
Contains more CopperCopper +52.9%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +1096.2%
Contains more PhosphorusPhosphorus +232.7%
Contains less SodiumSodium -26.6%
Contains more SeleniumSelenium +3080%

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%
Steak
Steak
5
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% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +30081.3%
Contains more FolateFolate +3133.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +59.3%
Contains more Vitamin B3Vitamin B3 +611.2%
Contains more Vitamin B6Vitamin B6 +156.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.074mg

All nutrients comparison - raw data values

Nutrient Spinach raw Steak DV% diff.
Vitamin K 482.9µg 1.6µg 401%
Vitamin B12 0µg 2.2µg 92%
Selenium 1µg 31.8µg 56%
Zinc 0.53mg 6.34mg 53%
Vitamin A 469µg 7µg 51%
Folate 194µg 6µg 47%
Protein 2.86g 24.85g 44%
Manganese 0.897mg 39%
Saturated fat 0.063g 8.443g 38%
Vitamin C 28.1mg 0mg 31%
Fats 0.39g 19.02g 29%
Vitamin B3 0.724mg 5.149mg 28%
Cholesterol 0mg 78mg 26%
Monounsaturated fat 0.01g 9.171g 23%
Vitamin B6 0.195mg 0.5mg 23%
Phosphorus 49mg 163mg 16%
Vitamin E 2.03mg 14%
Magnesium 79mg 23mg 13%
Calories 23kcal 271kcal 12%
Vitamin B2 0.189mg 0.301mg 9%
Calcium 99mg 12mg 9%
Fiber 2.2g 0g 9%
Potassium 558mg 279mg 8%
Polyunsaturated fat 0.165g 0.896g 5%
Copper 0.13mg 0.085mg 5%
Choline 19.3mg 4%
Iron 2.71mg 2.4mg 4%
Sodium 79mg 58mg 1%
Carbs 3.63g 0g 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 6IU 1%
Vitamin B5 0.065mg 1%
Net carbs 1.43g 0g N/A
Sugar 0.42g 0g N/A
Vitamin B1 0.078mg 0.074mg 0%
Tryptophan 0.039mg 0.278mg 0%
Threonine 0.122mg 1.171mg 0%
Isoleucine 0.147mg 1.157mg 0%
Leucine 0.223mg 2.142mg 0%
Lysine 0.174mg 2.38mg 0%
Methionine 0.053mg 0.672mg 0%
Phenylalanine 0.129mg 0.997mg 0%
Valine 0.161mg 1.242mg 0%
Histidine 0.064mg 0.931mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +64.4%
Contains more OtherOther +218.5%
Contains more ProteinProtein +768.9%
Contains more FatsFats +4776.9%

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
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +91610%
Contains more Poly. FatPolyunsaturated fat +443%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.